Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
4
Equipment Required:
Barbell, Cables, Dumbbells, EZ Bar, Machines
Target Gender:
Male & Female
Author:
Workout Description
As requested by members on our forum 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.
Important 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
Daily Workout Schedule:
| Monday - Shoulders and Triceps | ||
|---|---|---|
| Shoulders | ||
| 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 |
| Triceps | ||
| Exercise | Sets | Reps |
| 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 | ||
|---|---|---|
| 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 |
Wednesday - Rest Day
| Thursday - Chest and Biceps | ||
|---|---|---|
| Chest | ||
| 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 |
| Biceps | ||
| Exercise | Sets | Reps |
| Incline Dumbbell Curl | 3 | 10,8,6 |
| Preacher Curl | 3 | 10,8,6 |
| Standing Hammer Curl | 3 | 10,8,6 |
| Friday - Legs | ||
|---|---|---|
| Quads, Hamstrings and Glutes | ||
| 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 |
| Calves | ||
| Exercise | Sets | Reps |
| Seated calf Raise | 3 | 10,8,8 |
| Standing Calf Raise | 3 | 15,12,10 |
Saturday and Sunday - Rest Days
Comments (830)
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Posted Mon, 12/20/2010 - 09:47
Hi Jay,
It's normal when you first start using barbell exercises to experience instability. Keep training, and this will improve dramatically.
Posted Wed, 12/22/2010 - 00:24
Thanks! So do I need to still do 2 days on 1 day off, 2 days on 2 days off? What I f I were to do 1 day on 1 day off than 2 days on 1 day of and than finally 1 day on?
Thanks! And By orfer do you mean shoulders and than back than chest etc?
Thanks!
Posted Thu, 12/23/2010 - 12:40
Hi Kai,
It depends on the split. Let me know the exact order you would like to do and I will make suggestions.
And by order I mean muscle groups.
Posted Thu, 12/23/2010 - 12:57
i like doing free weights more then machine. on mondays, can i replace the smith machine shoulder press with a straight bar free weight press?? and could i go infront of my head and behind my head in seperate sets??
Posted Wed, 01/05/2011 - 13:29
Absolutely! Barbells and dumbbells are superior to Smith machine exercises.
Posted Sat, 12/25/2010 - 23:43
Do you think I could switch up the days that I work out muscle groups? My idea was
Monday: Chest/Biceps
Tuesday: Legs
Wednesday: OFF
Thursday: Shoulders/Triceps
Friday: Back
Sat & Sun: OFF
Posted Wed, 01/05/2011 - 13:30
Hi Mike,
That looks solid!
Posted Wed, 01/05/2011 - 23:35
Hello Steve! (or whoever would like to chime in)
I'm sure you have gotten this before in the comments, but for the reps (example 12, 10, 8, 6)..
would you recommend starting with a small weight for the first 12, then increase by 5lb for 10, etc.....or
stick with the same weight for every rep (12,10,8,6)?..how is sticking with the same weight for every rep helping you bulk?...wouldn't you want to increse you weight as the reps go down?..THANKS!!
Posted Wed, 12/29/2010 - 01:43
Hey man how are you? I'm about to start this workout. I would like to know how long(amount of weeks) I should do this workout. Should I take a 1week or 2week break after 6 or 8 weeks? what do you recommend?
Posted Tue, 01/11/2011 - 14:20
Hi Victor,
You can really use this workout as long as you are making good progress. It's ok to take a week off every 8 to 12 weeks or so.
Posted Fri, 12/31/2010 - 20:08
Hey Steve, just started doing your 4-day workout. I was doing something similar for the past 4 weeks, but crammed all this into 3 days, 1 day of rest and repeat... Seeing good gains, but thinking I might need more rest time before working the same body part again. I'm exciting to see what this does!!! Seeing how you would rate my diet, where I can improve. I'm 5'9" 175 and want to put on muscle mass. I like my weight, but realize I'll need to gain around 10lbs or so.
7am: 60g protein (ON pro complex), oatmeal, banana/peanut butter
10am: PB/banana sandwich on 2pcs whole grain bread or tuna sandwich
1:00pm: chicken breast, 1 cup rice, yogurt, carrots
4:30(preworkout): 2 yogurts, banana
7:00pm(postworkout): 1 serving of creatine (Cellmass) 60g protein(ON pro complex), chicken wrap [sliced chicken breast, whole wheat tortilla, 1 cup brown rice]
10:00pm:9(before bed) 34g protein (GNC's pro complex since it has Casein)
Appreciate any feedback. Thank you. Have a great New Year.
Posted Thu, 01/13/2011 - 14:31
Hi Halpert,
Overall not too bad. Your 10 am and pre-workout meals are a little low on protein. You might want to consider dropping some of the protein intake from the 60 gram feedings into those meals.
Posted Mon, 01/03/2011 - 15:46
I am looking to switch to "Doug's 4 Day Routine", although I have found that I cannot preform some of the exercises due too the limitation of the equipment I own. Right know, I have an Olympic Bench Press, Olympic Plates, an Olympic Bar, Pull-Up bar and soon a squat rack. I do own Olympic dumbbell handles, but I don't have enough weights, and enough money too keep purchasing 2.5 plates(which would be four 2.5 plates just do go up 5 pounds)
So here is the list of exercises that I need replacement for:
1) Dumbbell Lateral Raise
2) Dumbbell Reverse Fly
3) One Arm Cable Extension
4) Close Grip Pull-Down
5) Incline Dumbbell Flies
6) Cable Crossover
7) Incline Dumbbell Curl
8) Barbell Preacher Curl
9) Hammer Curls
10) 45 Degree Leg Press
The help in very much appreciated.
Posted Thu, 01/06/2011 - 16:03
Hi MM,
For a list of quality replacement exercises, check out our exercise database:
http://www.muscleandstrength.com/exercises/main.html
It lists exercises by type.
Posted Thu, 01/06/2011 - 12:58
Are you sure that shoulders and tricepts are the best combination if i was to alter the routine i would do shoulders and bicepts together and chesty and tricepts togehter becouse bench press uses tricepts and shoulder press allows for quick change over to bicept curls to keep the intesity up i would like a reply saying why u chose to put it the way you did so i can see the differnt oppinion on this thnx for great programme
gary
Posted Thu, 01/06/2011 - 16:04
Hi Gary,
There is no best combination. Shoulders and triceps is a popular combination, as is chest and triceps, and triceps and biceps.
Triceps are worked hard on chest day because of the pushing exercises. This workout allows your triceps to rest before hitting them hard on another pushing day, shoulders.
It's not so much important which combination you use. There are many workouts, and workout splits to choose from on M&S. Listen to your body and choose a split that motivates you to train.
Posted Thu, 01/06/2011 - 14:25
Since I plan on doing this workout at home can I swap out some of the exercises that use machines to use barbell, dumbbells, etc using the same amount of sets and reps?
For example what exercises can I do instead of the following:
Close Grip Pulldown
One Arm Cable Extension
Cable Crossover
45 Degree Leg Press
Seated Calf Raises
Thanks in advance.
Posted Thu, 01/06/2011 - 16:09
Hi Vito,
For a list of quality replacement exercises, check out our exercise database:
http://www.muscleandstrength.com/exercises/main.html
It lists exercises by type.
You can also visit the forum and receive some great suggestions:
http://www.muscleandstrength.com/forum/
Posted Sat, 01/08/2011 - 16:49
hi
is this split still ok to do at 16?
plus how many weeks should i carry on with it?
Posted Mon, 01/24/2011 - 14:20
Hi James,
Yes, you can use this split. Use it a minimum of 8-12 weeks, or as long as you are making good progress.
Posted Sun, 01/09/2011 - 20:54
Hi,
i varied the exercise, doing a 3 day a week exercise, like this
day one: back, bicep, forearm
rest
day three: tricep, shoulder, chest,
rest
Day five: Legs, calves
-start over-
with ab exercises after each workout, and cardio on rest days days.
would u mind critiquing my plan. let me know what i should change
Posted Mon, 01/24/2011 - 14:22
Hi SS,
That looks like a solid approach.
Posted Mon, 01/10/2011 - 08:08
I am in the seventh week of this routine, and its really working well. I am seeing an increase in my strength whist lifting. Can i continue for 2-4 weeks more? Also suggest workout whicg can be started after completion of this day split.
Obliged for answering
Posted Mon, 01/24/2011 - 14:23
You can continue using it as long as you'd like. As far as workouts, it won't matter much. Pick a muscle building workout that most motivates you to train.
Posted Mon, 01/10/2011 - 14:28
Hi steve,
My workout looks like this
Monday- Legs, calves, Abs
tuesday-rest
Wednesday- Biceps, Back, Forearms, abs
Thursday rest
Friday- Cardio
Saturday- Triceps, Back, Chest
(but following your workout reps and exercises)
please critique and tell me what to change (if anything
Posted Mon, 01/24/2011 - 14:24
Thumbs up!
Posted Tue, 01/11/2011 - 21:50
I'm physically unable to do any pull-ups and the pull-up machine at my gym is on the fritz. Any exercise/s I should do as an alternative?
Posted Wed, 01/26/2011 - 14:48
Hi Mike,
I recommend using lat pull downs instead.
Posted Tue, 01/11/2011 - 22:32
Hi Steve,
Can I do abs on Wednesdays (or Sat/Sun)? Or do you recommend full rest on the scheduled rest days.
Thanks.
Posted Wed, 01/26/2011 - 14:49
Hi Joe,
You can pretty much work abs on whichever day(s) are most convenient.
Posted Wed, 01/12/2011 - 15:55
hey i got a question can i work my triceps on my back day instead of my shoulder day?
Posted Wed, 01/26/2011 - 14:50
Hi Matt,
I would have to see the layout of your entire split before commenting...
Posted Wed, 01/12/2011 - 18:15
I am trying to loose fat weight by doing cardio 4x week at 45mins - hour with my weight lifting routine, is the cardio going to hinder muscle growth? I do the cardio after my workout also.
Posted Wed, 01/26/2011 - 14:51
Hi Robin,
Diet is a bigger factor than cardio when looking at muscle gain and fat loss. Here are some articles I recommend:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Thu, 01/13/2011 - 22:40
OK..so I have read most of the thread...and the questions I need answered goes both ways.
People have been asking..with the sets do you go up in weight or stick with the same weight?. The answers from Doug seemed to be both. So, if anyone can shed some light on this, that would help. I started the routine this week..and I am going up in weight as the reps decrease. I will admit I have to start out w REALLY light weight. I guess here is a part two to this popular question..
Which one will get you faster results (yes, I know sleep and nutrition are key) going up on weight when decreasing in reps??? OR sticking with same weight with all the reps? Thanks for any of your insight guys!!
Posted Thu, 01/13/2011 - 22:46
Hi Steve,
I am looking foward to this exercise. But, should we add or reduce weights as we do out sets? Especially for those with barbells and dumbbells?
Posted Thu, 02/17/2011 - 15:15
Hi Ryan,
Check out this article:
http://www.muscleandstrength.com/articles/practical-progression-approach...
Posted Sat, 01/15/2011 - 15:14
Hello Steve,
I'm flowing your 4 days power muscle burn routine since 4 months and
2 weeks and i like it a lot and it suites my body very well.
Do u recommend shifting to this routing or stick with power muscle burn approach?
I'm lifting for 1.5 year.
thanks
Posted Thu, 02/17/2011 - 15:21
There is no reason to change programs unless you feel like you need to do something different.
Posted Sun, 01/16/2011 - 14:07
Can I replace the Smith Machine Shoulder press with the Military Press/DB Shoulder Press?
Posted Thu, 02/17/2011 - 15:21
Yes.
Posted Mon, 01/17/2011 - 16:29
would it be ok to work forearms on the back day?
Posted Thu, 02/17/2011 - 15:22
Yes.
Posted Mon, 01/17/2011 - 16:38
I have Soccer over the weekend, would it be ok if i set it up like this
Monday- Shoulders/Triceps
Tuesday- Legs/calves
Wednesday- Rest
Thursday- Back
Friday- Rest
Saturday- Chest/Biceps
Sunday- Rest
W/ abs Monday/Thursday/Saturday
Posted Thu, 02/17/2011 - 15:22
That should work well.
Posted Wed, 01/19/2011 - 17:18
i have a question. if i do
monday: chest
tuesday: back abs
wednesday: triceps calves
thursday: shoulders biceps
friday: legs
saturday:rest
sunday: repeat
is that a good split or is it over training my triceps? thanks
Posted Tue, 01/25/2011 - 06:46
hi :) , i wanted to change my routine and i gave that routine a try last week but when the chest and biceps day arrived there was fatigue in my biceps because of the back day so i changed the legs and chest/bi day and did it saturday. today is tuesday(shoulder and triceps day) but now i have fatigue in my shoulders. i am afraiding of being overtrained..what do you suggest for me to do about the routine? ( i am preworkout post workout supplements and pro complex gainer ..moreover 200 gr protein 300gr carbs and 50 gr fat everyday so there isnt anything to do with nutrition) many thanx.
Posted Tue, 01/25/2011 - 16:38
Why choice of stiff legged dead lifts over normal?
Posted Wed, 01/26/2011 - 13:39
Can the rest day be friday instead of wednesday?
Posted Thu, 01/27/2011 - 05:41
Hi Steve, Ive been using your 4 day split for 4 weeks now and have made some great gains and beaten alot of pb's. Just wanted to ask you mate, why are stiff legged deadlifts on friday (legs day), arent they primarily a lower back workout and not legs? Thanks for the workout.
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