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
Stiff leg deadlifts are for hamstrings.
Is there any way you can add a correct diet program for this workout routine? That would be great! Thank you!
Hi Ian,
This article can help:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Hi Steve,
I've never worried/worked out calories before but having just written it all down, it doesn't look like much. I reckon at absolute most, 3,000 on a training day and 2,500 on a non training day. I guess plenty when I was 175 lbs but not now I've topped 200?
Thanks
Jaimie
It's all going to boil down to what the scale is doing, as well as your age and metabolism. When I was young I couldn't gain on 3500 per day. Now at 44 I gain at 2500 per day.
Hi steve! Im 2 weeks into this work out and so far I love it! (showing some improvements). Im 5'11 180lbs 25.5% Bf! I want to lose some weight and maybe maintain (or even build) some muscle while doing so.
I have added a abs routine (https://www.muscleandstrength.com/workouts/frankoman-2-day-intermediate-a...) on back and legs days.
Also I am doing intense cardio (Hart rate above 145 bpm) for 40 mins after the weights every day.
I have started whey protein (1 dose in the morning and 1 after working out) and OXYELITE PRO 2 pills a day.
Regarding diet Im still working on that because its a little hard for me to find time to eat 5 times a day but I am eating super clean low fat high protein foods and no carbs after lunch.
1) Do you think this is a good combination to achieve my goal??
2) For the routine, when I am doing bentover barbell row I kind of feel it in my legs more than my back so I was wondering if maybe I can change it for the Machine T-bar Row (https://www.muscleandstrength.com/exercises/machine-t-bar-row.html).??
3) With regards to the protein I have heard about the "window of opportunity", Iam just concerned because since I do 40 mins of cardio after weights, and then drive home so right now Im drinking the protein like 1 hr after the weights work out?? Is this ok?? or should I drink the shake between weights and cardio??
Thanks
Hi JDR,
It sounds like you are on the right track. 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-...
Barbell rows - A T-bar is a solid swap.
Protein - I would have a scoop of whey in water immediately after lifting and then a big whole foods meal when you get home.
Hey Steve, your doing an awesome job. I have a qucik question, my chest is kind of sunken in over the sternum, should i do specific exercises to bring it out more or mask it? thanks.
Hi Conor,
You could try adding dumbbell or barbell pullovers.
What are the alternatives to seated calf raises? as my gym doesnt have the machine for them.
Also is it key that the abdominal exercises are done monday and thursday or could you do them whenever?
Regards
Hi Jason,
For seated calf raises you can do standing one leg calf raises holding a dumbbell.
Cheers
I dont have acess to a gym with alot of these machines.. so i was wondering what i could replace cable crossovers and preacher curls with on thursdays and seated calf raises on friday? thanks alot
Hi Scott,
For cable crossovers you could do pec dec or dumbbell flyes. For preacher curls you could really do any dumbbell or barbell bicep movement:
https://www.muscleandstrength.com/exercises/biceps
For seated calf raises you can do standing one leg calf raises holding a dumbbell.
okay thanks ill add these ta the workout
Hi Steve,
Thanks for the response, I struggle with squats because of my back injury but I'm ok with cable split squats/seated leg presses (will alternate between them and see how it goes)!
Eating is, I think, ok (well at least for me - never had had the greatest appetite). I'm just over 6ft and now weight 203 lbs (was 175 when I started) and eat anywhere between 25 - 45g protein every 2-3 hours 6 times a day (the portion sizes do vary depending on what i eat). As an example - for breakfast I'll have a fruit, oat, yogurt, spinach and whey powder smoothie (through the week) and 4 egg scrambled egg with salmon on brown bagels at the weekend. Two snacks through the day, either 4 eggs, 100g chicken, cottage cheese and 3 ryvita or protein shakes and some fruit. Lunch is normally something similar to a chicken sandwich, a banana and some mixed nuts. Dinner is a little more varied but is often steamed fish and greens, Thai red curry or steak and home made spicy beans. I'll finish off the day with another protein shake before bed, although this seems to have been adding stomach fat recently and so I've cut it out (maybe this is the problem?). I'll also down about 5g of creatine and 3g of HMB.
Think that is everything!!
Jaimie
Can you figure out how many calories you're eating per day?
Hi Steve,
I've been doing your Strength, Muscle, Burn routine for the last year and have gained 28lbs (happily mostly muscle and great for me as i was stick thin at first); I have found it truly inspiring. However, over the last five weeks I seem to be going backwards, able to lift less and less and I wonder if Doug's routine would be a good change for 8-12 weeks before returning to the S,M,B routine(just to shake things up)? Although I'm a little concerned as this seems a bit light on the leg work front, where as the other routine blasts them!!
Also, i had a back accident a few years ago and you gave me some great alternative exercise suggestion for the S,M,B Routine. For Doug's can I change the bent over BB row for a seated row, the Squat for a cable split squat and the Deadlifts for a seated Hams machine?
Thanks for taking the time to answer all these questions!
Hi Jamie,
Doug's split is solid. With the great gains you've made, I would suggest switching things up and giving it a try. It has squats, which is generally plenty for legs. Keeping pushing for more weight on the bar no matter what you do.
How's your eating plan right now?
Steve -
Hey man, great program. I'm using it now and the splits and rotation are on point. I just wanted to say that you have to be the most patient human being on the planet to follow up with these comments and respond so often to the same questions being asked again and again. Thanks for the program.
Thanks.
Could I do regular MP instead of Smith machine??
what if i do the first set of 12 reps with say, 25 pounds on lateral raise and the next set i go to 30 pounds and i complete the 10. THEN on my last two sets, i use 35 but i cannot hit the 8 or 6 rep range?
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!
Quick question will this give me good strength gains as well as muscle gains??
I am going to follow this routine however i don't see any workouts for arm?
Thanks
Hi Steve!
Is this a good routine for a woman? Also... I workout Mon thru Thurs can I skip the Wed rest day? Im a beginner too btw =) but not a weakling!
Should I do all 7 exercises in one go or finish one before moving on to the next?
Thanks for the awesome workout plan. I have question though. Would it help or hurt me to combine 2 days into one?
Example: Monday and Tuesday combined and don on Monday and Thursday.
Thursday and Friday combined and worked on Tuesday and Friday.
Would this give my muscles enough rest between to recover like they need. Thanks again.
it says It's important that you follow the correct diet program if you want to get the maximum results out of this program. where can i find the correct diet program for this workout? or would just a good diet be ok?
Hey I have been doing this workout for 5 months. I have seen results and am wondering if I should stick with this routine or try something else? My goal is to gain muscle. Also I have been doing 5 sets of 12 10 8 7 5, is this a good idea or should I stick with 4?
Hey I've been doing this workout for about 5 months now. My sets ussually go something like 12 10 8 7 then I do a fifth set and get around 5, is this a good idea or should I stick with 4?
can i do this routine on tuesday thursday friday sunday in this order or would i have to change body parts around on each day?
WOuld it help me or hurt me to combine two days into one twice a week? Example.
Say I do both Monday and Tuesday exercise on Monday and Thursday. And Thursday and Friday exercise on Tuesday and Friday. Wednesday still being my rest day in the middle.
I have been doing them like you suggest, but I just don't feel like this is enough time in the GYM. Would you see any problems with this? I know you need rest between workout days because that is really where you muscles grow, but how much rest do you really need? Thanks for all the awesome info.
Is there no ab workout?
Hey, is there anything I can substitute the cable cross over for? My gym doesnt have this machine.
Hey steve,
Got a couple of questions: Is there a particular weight gain diet you would recommend? I currently weigh about 150 lbs. Should this diet be followed on off days? Can incline dumb bell flys be replaced with incline cable flys? Will doing cardio such as basketball on off days be detrimental? Thank you so much for the help.
Hey steve,
I've taken a look at the workout and it looks great. I do have a couple of things I hope you can help me with though. 1. Can you recommend me a diet? 2. Would the diet still be used on off days? 3. Could I replace incline dumb bell flys with incline cable flys or will that defeat the purpose of the exercise? 4. Would doing cardio on off days be detrimental? Thank you for all the help.
hi , what is the difference between Pec Deck Flyes and Cable Crossovers?
Hi Steve, I'm having difficulty executing the Wide Grip Pull Up.
Can you give me alternative exercises for it? Thanks!!!
Wide Lat Pull down is the perfect alternative,...
Hi. I am Garry...I need your guidance. I am confused and frustrated.
I am an ectomorph body type. I am 5'11. I weigh 162 pounds. Started working out a month back. Gaining is a big problem, but I loose weight quickly. I am now clear about the diet part but confused about two things FIRST the type of workout plan to follow and SECOND what Supplements/Brands to buy:
First Query-Type of workout?
I have been reading a lot of articles and work out plans for slim guys like me. The more I read the more confusing it gets, on what work out plan to follow for maximum gains.
Some guy suggested a 3days a week alternate day workout.Workout days being: Monday-Wednesday-Friday. The schedule for the three workout days listed as follows:
01. Barbell squats:3 sets of 15 reps Supersetted with . . .
02. Pull-overs:3 sets of 15 reps
03. Upright barbell rows:3 sets of 12 reps Supersetted with . . .
04. Bench presses:3 sets of 10–15 reps
05. Presses behind the neck:3 sets of 12 reps
06. Standing dumbbell curls:1 set of 15 reps, 2 sets of 10 reps
Supersetted with . . .
07. Lying triceps extensions:1 set of 15 reps, 2 sets of 10 reps
08. Stiff-legged dead lifts:3 sets of 15 reps
Finish.....
Some One else said that I should work out One body part a day.
Like Monday-Chest, Tuesday-Back,Wednesday-Shoulder, Thursday-Biceps and Triceps together and Friday-Legs.Saturday and Sunday Rest.
Another suggested-circuit training.
Now here you have the Doug Lawrenson's 4 day split muscle building.
What will be best in my case? Please Help....
Second query: What supplements should I buy.
Should I buy a specific Gainer or any Other Protein?
Protein- Only Whey or should I go for a Blended one containing whey, casein and egg.
Which Product/Brand Like Gaspri's Myo Fusion Or ON'S Hydro Whey Or Gainers like Ultimate Nutrition's Iso Xtreme gainer packed with blended protiens,creatine, BCAA etc. ANY OTHER PLZ LIST.
Should I also take Creatine SEPERATELY or some gainer already packed with creatine.
Which product?... Like BSN's NO XPLODE/ Usb JACK3D Or ON's Creatine Monohydrate
Also should I take creatine before and/0r after workout.
Hope someone can reply soon?
Thanks Garry
Have A Nice Day.
(garry071@gmail.com)
Hi steve! Im 2 weeks into this work out and so far I love it! (showing some improvements). Im 5'11 180lbs 25.5% Bf! I want to lose some weight and maybe maintain (or even build) some muscle while doing so.
I have added a abs routine (https://www.muscleandstrength.com/workouts/frankoman-2-day-intermediate-...) on back and legs days.
Also I am doing intense cardio (Hart rate above 145 bpm) for 40 mins after the weights every day.
I have started whey protein (1 dose in the morning and 1 after working out) and OXYELITE PRO 2 pills a day.
Regarding diet Im still working on that because its a little hard for me to find time to eat 5 times a day but I am eating super clean low fat high protein foods and no carbs after lunch.
1) Do you think this is a good combination to achieve my goal??
2) For the routine, when I am doing bentover barbell row I kind of feel it in my legs more than my back so I was wondering if maybe I can change it for the Machine T-bar Row (https://www.muscleandstrength.com/exercises/machine-t-bar-row.html).??
3) With regards to the protein I have heard about the "window of opportunity", Iam just concerned because since I do 40 mins of cardio after weights, and then drive home so right now Im drinking the protein like 1 hr after the weights work out?? Is this ok?? or should I drink the shake between weights and cardio??
Thanks
Also is there anything for ab workouts ? -Thanks
Is this a good workout if your just starting to go to the gym ?
Hi Steve,
I've been on this workout for two weeks now and I really like it.
I'm 5'11" 180lb 26% Body fat. My main goal right now is to loose some fat while maintaining (maybe even building) some muscle. I have added ab-work (https://www.muscleandstrength.com/workouts/frankoman-2-day-intermediate-...) on back and leg days. I am doing intense cardio all 4 days after weight training for 40 minutes and on wednesdays (off day) I'm swimming.
I have started whey protein (one in the morning and one post work out) and oxyelite to help the fat burning process.
a couple of questions:
1- When doing bent over rows I feel it more in my legs than my back, do you think that machine T-bar row (https://www.muscleandstrength.com/exercises/machine-t-bar-row.html) will be good or should I ask for help from the staff since I might be doing it wrong??
2- On the diet part I'm still working on it but I'm trying to eat natural and clean, high protein low fat food, and no carbs after 4 pm. What do you think about this approach??
3- Should I take the post-workout after the cardio or right after the weight training. The thing is that I've read about the "oportunity window" and by the time I get home and drink the shake it has been 50 mins or an hour. but again I dont want my cardio to yak all my protein..
Thanks
Hi Steve,
I've been on this workout for 2 weeks (great work btw). Recently started whey protein (morning and post work out) and oxyelite. My goal is to loose fat and keep (maybe build) some muscle. right now I'm 5 11'' and 180lbs and 27% Body fat aprox (most of it in my abdominal area). I'm doing cardio (all 4 days) after the weight training for 40 mins at high level.
I was wondering what alternate exercise is there for the barbell bent over row since I feel it in my legs rather than my back.. maybe machine bar T row?? https://www.muscleandstrength.com/exercises/machine-t-bar-row.html .. Also I'm doing this ab-work out https://www.muscleandstrength.com/workouts/frankoman-2-day-intermediate-... on back and legs days. As to diet I'm still working on it but for now I'm eating clean, lots of protein, low fat, and no carbs after lunch. Is this a good approach?? what do you recommend??
Juan
heys teve going to start your 4 day split tmrw. Ive been in the gym in and out but starting to follow up more religously now.
Im 220pounds atm and trying to really get toned and defined. any suggestions? I hope your plan get me there :)
I'm 5ft 10inc and 19st I go 4x a week and hoping to see results by my b-day which is in 2 months have you got any tips and will I see results
Hello Steve, I have been performing this routine for 3 months now. I was wondering if you recommend any programs to move onto? Thank you