Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
3
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Target Gender:
Male & Female
Author:
Workout Description
This specific routine offers variety when compared to the various high volume muscle building workout routines. It is excellent for those looking to kick up their training a notch, while also maximizing recovery for optimum results. In brief, its a no BS routine, focusing on hitting muscular failure on all sets. When used correctly, it can be extremely effective.
| Monday - Push Workout | ||
|---|---|---|
| Chest, Shoulders and Triceps | ||
| Exercise | Sets | Reps |
| Incline Dumbbell Bench Press | 2 | 5-8 |
| Dumbbell or Barbell Bench Press | 2 | 5-8 |
| Weighted Wide Grip Dip | 2 | 5-8 |
| Cable Crossovers | 1 | 10-12 |
| Seated Dumbbell Press | 2 | 5-8 |
| Dumbbell Lateral Raise | 2 | 10-12 |
| Close Grip Bench Press | 2 | 5-8 |
| EZ Bar Skullcrushers | 2 | 5-8 |
| Wednesday - Pull Workout | ||
|---|---|---|
| Back, Biceps and Traps | ||
| Exercise | Sets | Reps |
| Weighted Wide Grip Pull Up | 2 | 5-8 |
| One Arm Dumbbell Row | 2 | 5-8 |
| Seated Cable Row | 2 | 5-8 |
| Close Grip Pull Down | 1 | 5-8 |
| Barbell or Dumbbell Shrugs | 2 | 10-12 |
| Standing Barbell Curl | 2 | 5-8 |
| Standing Dumbbell Curl | 2 | 5-8 |
| Friday - Leg Workout | ||
|---|---|---|
| Legs and Abs | ||
| Exercise | Sets | Reps |
| Squat | 2 | 5-8 |
| Stiff Leg Deadlift | 2 | 5-8 |
| Leg Press | 2 | 5-8 |
| Leg Curl | 1 | 10-12 |
| Standing Calf Raise | 2 | 10-15 |
| Seated Calf Raise | 2 | 10-15 |
| Cable Crunch | 2 | 10-12 |
| Cable Torso Rotation | 2 | 10-12 |
Comments (125)
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Posted Mon, 07/11/2011 - 18:48
I'm doing the HIML-4 workout right now and just started week 3. I love it but during week 2, I was supposed to go to failure.. BUT i'm somewhat confused if I did it right or not. I don't want to do this workout next month unless I know i'm doing it right. So what i'm wondering is, when going to failure, you do the first set until you can't do anymore successful reps. but why does it say to do 2 sets when you're supposed to go to failure. Does set #2 = 3 drop sets? That's how I did it before. Can you please explain? thanks!
Posted Thu, 07/14/2011 - 14:24
Hi Amar,
There are no drop sets involved. For each set you train to failure with a weight that is heavy enough for the reps indicated. You rest in between sets.
Posted Fri, 02/10/2012 - 12:26
Can I add in low intensity cardio on tuesday and thursday just to try to keep bodyfat at a minimum while building?
Posted Mon, 08/27/2012 - 03:05
Yeah i start my workout with about 20min cardio. My question is, is that enough??
Posted Thu, 01/12/2012 - 21:54
how much do weight do we put on? is it a percent of our max?
Posted Thu, 01/12/2012 - 22:34
how much weiht do we lift? is it a percent of our max?
Posted Mon, 12/17/2012 - 08:39
Amar, if it says Sets: 2 and Reps: Failure then all you do is do one set until you cannot lift anymore. Then do your rest period - whatever is set out for the program. Then do a second set and go to failure. So on the first set you might manage 15 reps. On the second set you might only manage 4. If you understand how muscles work when they are building mass or for strength then you will understand the reasons for failure reps. I hope this helps you out. :D
Posted Mon, 07/11/2011 - 18:51
hi, will this help build muscle, and wut can i subtitute cable crossovers & close grip pulldowns for?
Posted Thu, 07/14/2011 - 14:28
Hi Ruben,
Yes, this is a muscle building workout. For cable crossovers you can use flyes or pec dec, and for close grip pulldowns you could do close grip pull ups.
Posted Mon, 07/18/2011 - 19:05
hey steve, me again, i was wonderin if this is proven ta work? has anyone else done this and got good results?
Posted Thu, 09/08/2011 - 18:41
yea, just ask Dorian Yates if this kind of training method works
Posted Tue, 10/11/2011 - 21:54
I'm a big fan of peck-deck ( i don't think i spelled that right) it doesn't really build muscle but it tones the chest like crazy
Posted Tue, 07/12/2011 - 02:01
Hi,
Just wondering what tempo should be used during this workout? also what rest times do you reccommend between sets and exercises. Thanks.
Posted Thu, 07/14/2011 - 14:31
Hi James,
Use a natural tempo that allows for a strong effort without purposely slowing down an exercise.
Posted Tue, 07/12/2011 - 15:25
Could I lower the reps on some of the exercises to focus more on strength? Also, what could I replace the wide grip dips with?
Posted Thu, 07/14/2011 - 14:34
Hi Dave,
As long as you are pushing to failure on each set, you will be building strength as it is. Add weight to the bar when you near the top of the rep range for that exercise.
Posted Tue, 07/12/2011 - 16:46
Every 90 days I return to this site for new routine. This one I like alot and hope to feel and see better results than the last. I'll take pix. Since i have zero interest in bulking and more in tightening/toning, this seems ideal i think! I'm starting tonight, thanks!
Posted Sat, 08/20/2011 - 08:28
WHOOPS!
Not for me at all. I have never felt so loose and flab while still working out. I've been on this regime for a month and feel as if I have not worked out in a month. Not for me. Every body is different and I dont believe mine is responding to this routine at all.
Oh well, on to the next one.
Posted Sat, 09/10/2011 - 14:53
maybe u didnt use ur 100% weights. ideal weight to choose from is ur max coz that where the muscle strenght and power comes in. if u do each set 8 reps and u noe u can pump more than 20 that just ur 50% of max. pick heavier. give it a second try. believe me it benefited u. or check ur diet plan again??
Posted Fri, 09/30/2011 - 23:33
https://www.muscleandstrength.com/workouts/20-6-day-weight-cardio-cuttin...
Hi Fino. The link is my current regime that I have fallen in love with. I also toss in a few bouts of slow-to-sprint 4min sets of Cardio in between compounded lifts. I love it; its only been 3weeks and I feel great!
But again, every body is different and responds to things uniquely. I just could not remain on a Routine that offered little to nothing.
Posted Sun, 10/02/2011 - 08:29
thats great. i see ure cutting down huh??
ur gonna compete? all the best :))
hope u did well, train hard and achieve what u want to achieve. remember, its not about how we look, its about how we feel towards ourself:)
continue doing ur thing:D
Posted Thu, 12/22/2011 - 12:34
Fino, i'm curious to know what routine you're currently using, if any.
Because next month the gym crowd doubles i am going to have to get in my workouts BEFORE work. getting and staying motivated for 5am lifting is not easy and i need a routine thats going to keep me pumped and keep me pumped. What do you think?
Btw, this is still Michael Recycles....
Posted Fri, 12/23/2011 - 10:46
hmm mike:) glad to hear ur motivation to keep on working out...
first i needa know if ure bulking up or cutting down, so that i can roughly know whats best exercise u need
if u can let me know i will help:D
cheers:D
Posted Wed, 07/13/2011 - 14:07
When you are at the stage of plateau, is it recommended to this workout routine? How heavy the intensity should I do?
Posted Thu, 07/14/2011 - 14:35
Use as much weight as you can for every set. All sets are to failure.
Posted Fri, 07/22/2011 - 07:20
Would this be a good workout for someone trying to do g flux and is cutting fat with not that much muscle?
Posted Sat, 07/16/2011 - 16:16
I CANT understand i work to failure ? or to 5-8 ???
and rest time ??
and what about cardio and abs ?
and thnx
Posted Sat, 07/16/2011 - 22:17
Thanks for the info. One more question: I noticed this was a "beginner" level workout after I started it, and I'm more of an "intermediate" lifter. Would it be alright if I add 1 or 2 sets on to most exercises?
Posted Wed, 07/20/2011 - 15:02
Hi Steve I was wondering if all the exercises on the days are to be done. Like for example, Wednesday is the "Pull Workout" am I doing all of the things on there? Or am I picking a couple out of the things that are on that day? Thanks a lot.
Posted Thu, 07/21/2011 - 07:07
What is meant by muscle failure?
Posted Fri, 07/22/2011 - 11:37
hello,
my name is matt i have been workin out for a year now steady i have made progress but i want to put on mass. ive been lookin at different routines on here but am totally lost cause each one is different. one says not to work out too much with sets and reps the other says to to do alot. ive been lookin at your routine and was wondering if it would give me the results i am looking for. i dont want to be huge ,rite now im very toned but i do want to gain some more muscle mass and defitnition. thank you for your time. cheers
Posted Fri, 07/22/2011 - 12:03
What is the 1 set exercise in the middle for? Why not just do 2 sets of each?
Posted Fri, 07/22/2011 - 13:16
hi matty here.
How much rest inbetween sets and exersizes is needed?
Posted Fri, 07/22/2011 - 19:39
Hi matty here
How much rest inbetweeen sets and exersizes is needed
thanks.
Posted Sat, 07/23/2011 - 18:43
Hi, I have a basic question about the muscle groups that one should work on the day. My understanding is that when you do benchpress the main muscle used is chest with triceps used as secondary. So is it advisable to work tricep sets the same day given that it's being worked anyways ? Or is it better to do biceps that day since that's not used ax much In benchpress ?
Posted Sat, 07/23/2011 - 18:57
One more.... I see the real possibility of not beingable to complete all exercises in a single day. If that's the case do you suggest I drop the weights of earlier exercises ? I.e. Is it more important tone able to compete all exercises of a day or do whatever I can but with higher weights ?
Posted Tue, 07/26/2011 - 13:00
Hi why train biceps after back or triceps after breast?dont biceps and triceps get burned out too much coz u use Them training back/chest.then they Cant grow?
I dont feel the pump in this way.when i train chest/back,bicep/tricep i get a pump and muscle growth.however training antognistic muscles i experience different blood flow in the body and that my weight and fat also increases.Can u help me with an optmal muscle combo and why?its Best to train that way
Thnx
Zulfiqar
Denmark
Posted Wed, 07/27/2011 - 16:26
That's weird I thought I posted a comment last week.. Oh well. What is the exercise with 1 set for? Why not just do 2 sets of everything?
Posted Wed, 07/27/2011 - 19:29
I just started working out and was recommended this type of workout. i want to build muscle. How long should i do this program? When, or should i change at some point?
Posted Thu, 07/28/2011 - 01:58
I have been working out for more than a year in a gym. Usually I used to concentrate on one particular muscle alone.The thing is that I eat only vegetarian food. Will this workout suits me.Awaiting your reply
Posted Thu, 07/28/2011 - 09:27
are all sets to failure every week? or is there a week where there is a focus on more weight/less reps? I`m a little confused, please explain. How many weeks is the workout inteded to last?
Posted Thu, 07/28/2011 - 17:20
Why won't my comments go.. Let's try this again..
What is the middle exercise for with 1 set? Why not just do 2 sets of everything?
Posted Fri, 07/29/2011 - 01:01
Im looking for a workout that is gonna make me blow up. i wanna get bigger and stronger. is this the workout for me. any suggestions.
Posted Thu, 08/04/2011 - 13:48
Hi Spencer,
This workout will help you reach your goals. 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-...
Posted Mon, 08/01/2011 - 17:34
How long do you recommend to stay on this workout? 90 days?
Posted Thu, 08/04/2011 - 13:49
Hi Carlos,
You can stay on this workout as long as you'd like. There is no need to frequently change workouts.
Posted Wed, 02/27/2013 - 11:06
hey steve this has nothing to do with this lift but i was wondering if you could tell me if this is a good max bench press for a 15 year old mine is 310 my arms flexed are 18 and a half so if you could some time reply back or some thing to give me good tips or tell if thats good for my age. i do alot of your lifts and they work you are a big role model to me. thank you for the lifts
\
Posted Thu, 08/04/2011 - 13:35
Give some idea of tricep
Posted Thu, 08/04/2011 - 13:51
Hi Rashid,
Not sure what your question is?
Posted Sat, 08/06/2011 - 22:56
Steve,
Looking to build shoulder mass. Your shoulder workout doesn't seem to be much. 2 sets Lat raises and 2 sets shoulder press. Will this do it? Is this all I need to build big shoulders and... once a week? thanks
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