Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout55 minutes
- Equipment RequiredBarbell, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
As requested by you guys, we've added Doug Lawrenson's 4 day split muscle building workout to our database of workouts. This workout was designed by Doug and is aimed at muscle growth. It's important that you follow the correct diet program if you want to get the maximum results out of this program.
Workout Notes:
- Warm up with cardio for 5-10 minutes.
- Stretches and flexibility exercises for 5-10 minutes.
- Stretch the worked muscles at the end of the workout, and cool down 5-10 minutes.
- Abdominals on Monday and Thursday
Workout Schedule
- Monday - Shoulders and Triceps
- Tuesday - Back
- Wednesday - Rest
- Thursday - Chest and Biceps
- Friday - Legs
- Saturday - Rest
- Sunday - Rest
Doug's 4 Day Split Workout
Monday - Shoulders and Triceps
Exercise | Sets | Reps |
---|---|---|
Smith Machine Shoulder Press | 4 | 12,10,8,6 |
Dumbbell Lateral Raise | 4 | 12,10,8,6 |
Dumbbell Reverse Fly | 4 | 12,10,8,6 |
Dumbbell Shrugs | 4 | 12,10,8,6 |
Lying Tricep Extension | 3 | 10,8,6 |
One Arm Cable Extension | 3 | 10,8,6 |
One Arm Dumbbell Extension | 3 | 10,8,6 |
Tuesday - Back
Exercise | Sets | Reps |
---|---|---|
Wide Grip Pull Up | 4 | 12,10,8,6 |
Close Grip Pull Down | 4 | 12,10,8,6 |
One Arm Dumbbell Row | 4 | 12,10,8,6 |
Bent Over Barbell Row | 4 | 12,10,8,6 |
Thursday - Chest and Biceps
Exercise | Sets | Reps |
---|---|---|
Incline Dumbbell Bench Press | 4 | 12,10,8,6 |
Barbell Bench Press | 4 | 12,10,8,6 |
Incline Dumbbell Flys | 4 | 12,10,8,6 |
Cable Crossovers | 4 | 12,10,8,6 |
Incline Dumbbell Curl | 3 | 10,8,6 |
Preacher Curl | 3 | 10,8,6 |
Standing Hammer Curl | 3 | 10,8,6 |
Friday - Legs
Exercise | Sets | Reps |
---|---|---|
Squat | 4 | 12,10,8,6 |
45 Degree Leg Press | 4 | 12,10,8,6 |
Leg Extension | 4 | 12,10,8,6 |
Stiff Legged Deadlifts | 4 | 12,10,8,6 |
Seated calf Raise | 3 | 10,8,8 |
Standing Calf Raise | 3 | 15,12,10 |
925 Comments
They aren't always the best chest developing movements.
hi i dont have cable machin and would like to know for wath exercise can i change it for thanks i will star this week incrementin weigth in each set
You can use dumbbell flyes.
i hve doingwrk hard in gym for some weghtlosse doing regular excercise in gym for 1 hour one part in oneday going running regulrly my weght is 80 kgs ,i hve used supplimnt s celltech and mad mass give me some useful tips i hve well buld body but its bullky i need some shape
look guys, his amount of rest is perfect for the workout program he has created, because for this workout you should be training like an animal so as to lift the most weight possible. Muscular hypertrophy can only occur when your body has enough rest from training, and if you don't give it enough rest you will not make the same gains and it will lead to muscular endurance, not size, or could result in overtraining. FOR ALL OF YOU who are saying that you want to bulk up, the only way to do so is to train like a maniac in the gym to optimize your gains. You will not get super bulked naturally by only eating more food and taking protein supplements, they are only ways to help these gains, you need to increase the intensity of your training drastically if you want to achieve your goal. On top of all this, the longer you have been training, the more you need to push every set to failure and train with a much higher intensity to see any gains.
Hey steve what av workouts do you want us to do on Monday's and Thursday's?
Hi Gary,
I recommend weighted situps and/or cable crunches.
Love this routine and set up but only problem is i workout at home and use nothing but free weights. Wondering if possible, if you could email me an alternative to where i will be using all free weights. I prefer email because i am hardly ever on the internet and i get emails straight to my phone. Thank you.
Hi Chris,
I recommend asking for some good suggestions via the forum.
Smith machine shoulder press, one arm cable extensions, close grip pull down, cable crossovers, 45 degree leg press and seated calf raise. What would be good free weight alternatives to replace these?
Hey I am just curious will this workout build muscle mass ? I am stuck and cant seem to gain anymore. It is really annoying and pisses me off. Will this work out get me over that hump? If not is there any links ro a workout that focuses on extreme mass gains and strength gains? I like to hit the gym 5 days a week. So 4 days does not seem like enough for me. Thanks in advance.
This is perfect for strength and muscle gains.
How many weeks should i follow this routine before starting a new one?
You can run it as long as you'd like. There is no urgent need to frequently change programs.
basically a copy of what dorian yates has preached for years. at least give credit where it is due.
I workout with a friend and and he cannot workout on Thursdays. Would it hurt to do Thursdays workout on Wednesday and use Thursday as the off day? Thanks
That should work ok.
Hey is this workout ok for women? Im wanting to lose around 10kgs of fat and want to build muscle at the same time. Im doing Bodytrim (low carb high protein - 6 meals a day). My plan will be to walk for 45-60 mins a day on an empty stomach then do weights during my lunch hour (and eat of course!) Thanks, Danielle.
Women will see good results with this workout.
great work-out routine, people say that doing a 4 day work-out has too much rest throughout the week, but if your eating plenty of food especially high protein then thats good, training is only a third of your work-out you have eat, train and rest :)
can i superset this workout? thanks!
Hi Jim,
I wouldn't recommend that. Focus on progression of weight and you will reach your goals quickly.
Do i increase weight after every set? since the reps do go lower after every set.. thanks!
Hi Jim,
As a muscle fatigues you will be able to perform fewer reps with a given weight so there is a good chance you will have to use the same weight for every set.
Hello. I was wondering if this it something a 16 year old can do? ive been going to the little more than 1 year. I am about 186cm and my weight is about 85kg. im muscular and not fat like many thinks when they see my weight :P Also my school scheme wont allow me to gym like it says in the program. is it ok if i gym, monday, wednesday, friday and saturday? also how long time are you supposed to rest between each set? and between each excersie? how much weight should i take? should i take my max? or just take weight so i can do all the reps/sets properly. and last. some stuff i dont have at my gym, is it ok to just do another exersise for the same muscle group? i was planning on starting with this next week so a quick reply would be nice! THANKS!.
Sorry for my english. im from sweden
there it is again steve. also i saw a couple of pages backs that your supposed to rest 2 mins between sets. isnt that pretty much?
Hi Nick,
A teen can use most of the 3-4 day muscle building splits on M&S as long as he takes a month or two to learn good exercise form. ease into the lifts, slowly adding weight as you feel more comfortable.
Rest about 60 to 120 seconds between most lifts, and up to 3-5 minutes between heavy, taxing sets. As far as in between exercises, a couple minutes is good. Start the next exercise when you "feel ready".
As far as weight, using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
hi steve! im about 1 year lifting weights now. but still my body cant reach my goal. my goal is to have a thick body. my body is same as my 5th month, my muscles dont grow that much, and i think im doing this program correctly, i have tried scrutiny's 4 day muscle building split. but stil the same, is it the program that's not helping me? or should my body needs help from some gainer mass supplements? what can i do to make my body bigger and thicker? can you help me? how can i be thick. give me some advice on my programs and supplements so my body gets thicker. im using this program but still my body sucks! help!
Hi Dexter,
You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eat to maximize muscle gains. Here are some articles that can help:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
https://www.muscleandstrength.com/articles/building-muscle-eating-like-a...
Hi Steve, thanks a lot for your valuable insights! I'm a 31yr male who was obese 6 months ago, weighing 103kgs. In the past 6 months, I've lost 21kgs doing cardio and low-carb, high-protein diet and am now at around 82kgs. I've also started doing weights training since a month and a half ago and was doing a 3-day full body split. Now I want to pack on muscles big time and am contemplating switching to the following 4-day split. Request you to please give your feedback regarding the same...
Monday: Chest
BB Bench Press - 10 (warm up), 8, 6 (Negative accentuated - NA)
Incline Bench Press - 10, 8 (NA)
Incline DB Flys - 10, 8 (NA)
DB Flys - 10, 8 (NA)
Cable Crossovers - 10, 8 (NA)
Tuesday: Cardio + Squats + Abs
Wednesday: Biceps, Triceps
BB 7C3 curls (what Arnold called 21s for biceps in The Encyclopedia Of Modern Bodybuilding) - 7, 7, 7
Tricep Overhead Rope Extension - 10 (warm up), 8, 6 (NA)
DB Preacher Curls - 10, 8 (NA)
1 arm Tricep Pulldown - 10, 8 (NA)
Incline DB Curls - 10, 8(NA)
Reverse Grip Tricep 1 arm Pulldown - 10, 8(NA)
Thursday: Shoulders
Smith Machine Press - 12(warm up), 10, 8(NA)
DB Front Raise - 10(warm up), 8, 6(NA)
Arnold Press - 8, 6(NA)
DB Shrug - 12, 10
Friday: Spinning + Abs
Saturday: Back
Deadlifts - 10, 8, 6
Wide grip Machine Pulldown - 10(warm up), 8, 6(NA)
DB Lat Raise - 10, 8(NA)
Machine Rows - 10, 8(NA)
Sunday - Rest
Im eating 5 times a day including protein shakes (Nature's Best Isopure Whey Isolate) and post-workout drink (ON Platinum Hydro Builder).
I still need to lose fat around the stomach cuz I want to see 6 packs...hence the mix of cardio and weights as above. I understand putting on muscles and losing fat simultaneously are difficult, but I hope Im on the right track.
Looking forward to your feedback...
MK.
Hi MK,
You don't want to work triceps the day before shoulders. Shoulders incorporate pressing movements which use the triceps, so you want the triceps fresh.
You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:
https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Thanks a lot for the inputs, Steve. I figured it would be better if I follow a tried-and-tested split rather than making one up myself. Chose Doug's 4-day split and am doing it since a couple of weeks and its great. Thanks for the articles on diet...will surely understand and apply them.
MK.
Hello steve. You did not answer any of my questions. could you do that please? Thanks!
Hi Nick,
Please repost your questions and I will do my best to help.
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How crucial is the spacing of the rest days? If during a certain week I had to move the middle rest day to make it 1 - rest - 3 or 3 - rest - 1, would that be horrible?
Hi John,
That should be ok.
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Hey Steve.
I've been on this routine for about 10 weeks now!
I am planning on doing 2 more weeks and take a week off and start a new routine to switch things up a little and help me keep motivated.
Which routine do you recommend ???
I could do a 3 or 4 days a week and the goal is to increase muscle and cut abdominal fat mostly.
Thanks
JDR
Hi JDR,
Try one of these:
https://www.muscleandstrength.com/workouts/scrutiny-low-volume-high-inte...
https://www.muscleandstrength.com/workouts/pyramid-volume-training.html
https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-worko...
________________________________
<strong>Need more help? <a href="http://www.muscleandstrength.com/forum/">Ask me on the forum.</a></strong>
Hello. I was wondering if this it something a 16 year old can do? ive been going to the little more than 1 year. I am about 186cm and my weight is about 85kg. im muscular and not fat like many thinks when they see my weight :P Also my school scheme wont allow me to gym like it says in the program. is it ok if i gym, monday, wednesday, friday and saturday? also how long time are you supposed to rest between each set? and between each excersie? how much weight should i take? should i take my max? or just take weight so i can do all the reps/sets properly. and last. some stuff i dont have at my gym, is it ok to just do another exersise for the same muscle group? i was planning on starting with this next week so a quick reply would be nice! THANKS!.
Sorry for my english. im from sweden
Hi Nick,
You can try this workout. You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended
number of reps for a set, add weight.
2) Eat to maximize muscle gains. Here are some articles that can help:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
https://www.muscleandstrength.com/articles/building-muscle-eating-like-a...
________________________________
<strong>Need more help? <a href="http://www.muscleandstrength.com/forum/">Ask me on the forum.</a></strong>
also, typically we do our cardio before we weight lift, usually 2.5 miles in 25 minutes.. i just saw a post that said never do cardio beforehand. what kind of cardio is good for the 5-10 minute warm up?
Hi Dustin,
I recommend walking on the treadmill or mild elliptical.
________________________________
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i workout with my girlfriend and we just finished the beginners 3-day body workout. while im going to follow this routine exactly, i was wondering if she can do all the workouts with less weight and more reps. shes looking to tone not bulk up.
Absolutely.
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<strong>Need more help? <a href="http://www.muscleandstrength.com/forum/">Ask me on the forum.</a></strong>
Hey mate, I wondering which of these would most increase muscle mass: doing smaller weights with more reps or bigger weights with less reps ?
Thanks in advance :)
Progression is the key. Rep ranges don't matter much. Use about 5-12 reps for most sets. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Hi Steve
I was wondering if you could put together, a training program for
Football as in soccer been following the 4 day training program n it
Is great. Would really love if you could help with a soccer program.
Thanks
Hi Leon,
Soccer training is a bit outside my realm. I recommend asking for some good ideas on the forum:
http://www.muscleandstrength.com/forum/
You will receive some great advice.
hi steve this is varun
i have started gym after there year gap
1 month back
m doing work out six days in week
Monday chest
Tuesday shoulder
Wednesday legs
Thursday Biceps
Friday Triceps
Saturday lats
i want big arms and chest firstly
what should be my schedule
i have sitting job in front of computer
i do exercise only in gym and do soya beans are good snacks as protein source
Please suggest me the best schedule for fast results
Hi Varum,
You are better off using a workout such as this one. You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eat to maximize muscle gains. Here is an article that can help:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
I am just wondering, this routine looks like a basic beginner program. I don't see much hamstrings or pulldowns trice exercise , nor abs.... And you saying this program should take you 60-75 min a day? I do in general 5 exercise per body part , abs and cardio.....4 sets each set... I am not sure its a true hard core routine I would follow...may on my light day...And anyone who is looking for 4 days workout routine, they looking for an easy way out and are not serious about working out or getting in shape. It should be at least 5 day work out with cardio, proper diet and variety of different exercise every week for 3 month. The you can change ur routine again for next 3 month.