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Scrutiny's 4 Day Muscle Building Split

Average: 4.2 (382 votes)
4.2 5 382
This 4 day split by Scrutiny from the Muscle & Strength forum is an effective muscle building workout that features an arm day sure to provide results.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
4
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Target Gender:
Male & Female
Author:

Workout Description

Workout Notes:

  • Drop Sets. For arm day drop sets, use a heavy weight and perform as many reps as possible. Without resting, move to a lighter resistance and perform as many reps as possible. Repeat this pattern, dropping weight two more times.
Monday
Chest
Exercise Sets Reps
Bench Press 4 12, 10, 8, 6
Incline Dumbbell Bench Press 4 10, 8, 8, 6
Pec Dec 4 10, 8, 8, 6
Shoulders
Exercise Sets Reps
Military Press 3 10, 8, 6
Dumbbell Lateral Raise 3 10, 8, 6
Bent Over Dumbbell Reverse Flyes 3 10, 8, 6
Tuesday
Back
Exercise Sets Reps
Wide Grip Lat Pull Down 4 12, 10, 8, 6
Seated Cable Row 4 10, 8, 8, 6
One Arm Dumbbell Row 3 10, 8, 6
Cable Shrugs 3 10, 8, 6
Abs
Exercise Sets Reps
Weighted Crunch 3 10-12
Planks 3 As long as possible
Thursday
Quads
Exercise Sets Reps
Squat 4 12, 10, 8, 6
Walking Dumbbell Lunge 4 10, 8, 8, 6
Hamstrings
Exercise Sets Reps
Stiff Leg Deadlift 3 10, 8, 6
Leg Curl 3 10, 8, 6
Calves
Exercise Sets Reps
Standing Calf Raise 3 12, 10, 8
Friday
Triceps
Exercise Sets Reps
Close Grip Bench Press 3 10, 8, 6
Tricep Dips 3 10, 8, 6
Two Arm Dumbbell Extension 3 10, 8, 6
Rope Tricep Extension (Dropset) 1 Max reps - 3 drops
Biceps
Exercise Sets Reps
EZ Bar Preacher Curl 3 10, 8, 6
Concentration Curl 3 10, 8, 6
Cable Curls (Drop Set) 1 Max reps - 3 drops
Abs
Exercise Sets Reps
Weighted Cable Crunch 3 12, 10, 8
Cable Torso Rotations 3 12, 10, 8

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Comments (672)

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Reppin
Posted Tue, 07/06/2010 - 20:26

Do you go up in weight for each set?

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Steve's picture
Steve
Posted Wed, 07/07/2010 - 13:03

Hi Reppin,

In general if you were pushing close to failure on the first set, you probably will need to use the same weight for the next 2 sets.

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Hungryweight
Posted Thu, 10/07/2010 - 12:28

Hey gents,

Iam 33 of age, I was wondering how long do I need to repeat the above workout for? says a month, 2 months, etc..

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Steve
Posted Mon, 10/11/2010 - 13:53

Hi Hungry,

You can use it for 8-12 weeks or as long as you are making good progress.

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Hungryweight
Posted Wed, 10/13/2010 - 00:25

Hi Steve,

Thank you for your help.
I was wondering should go up in weights for faster result since Iam droping the reps for each exercise?

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Axl
Posted Mon, 10/18/2010 - 06:27

What do you recommend to do after the 8-12 weeks? A cutting period? Or just find a new routine to keep the muscles guessing?

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Steve
Posted Mon, 10/18/2010 - 13:52

Hi Axl,

If your goals are muscle building I recommend sticking with a muscle building program.

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Jimmy G
Posted Mon, 04/25/2011 - 22:19

I would just change the exercises you do

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Mark
Posted Thu, 06/23/2011 - 11:58

Steve,
I wanted to start a new muscle building workout and the workout I'm doing is your density and strength 4-day split which is great but I want a new and the best bodybuilding workout I can do especially because I'm about to start my first cycle of a natural testosterone and a anti-estrogen. Would this workout be the best workout in my situation? I'm 18 but I would call myself intermediate and not a beginner at lifting

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ajith
Posted Mon, 11/01/2010 - 02:41

Iam 37 of age I was wondering how long do I need to repeat the above workout for? says a month, 2 months, etc

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Steve
Posted Mon, 11/01/2010 - 11:31

Hi Ajith,

Use this workout for at least 8 to 12 weeks, or as long as you are making good progress.

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Oay pope
Posted Wed, 11/02/2011 - 21:48

Hi hungryweight,I suggest changing your workouts every 4 weeks to keep to the body guessing and off guard.If the body doesn't know what's coming it has no time to adjust.Once the body adjusts to a workout it knows what to expect.But if you switch it up like changing the order of the workout,reps or even changing the days you train certain muscle groups.Play around with it and keep growing.

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karan876
Posted Tue, 09/06/2011 - 01:58

is der an option for cable torso rotation???
and pls can u explain drop sets
thanx.....

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Candace
Posted Tue, 11/15/2011 - 14:12

Steve, I am so confused on what I should be doing. I have been
Working out for 4 months now. I joined a gym and I workout at home when
I can't get down to the gym. I work long 12 hour shifts but try to get up
At 3am to workout, or I workout at night when I get home at 8p-8:30p. I weigh
104 lbs, I'm 4'11". I'm wanting to get toned and really lean. I eat pretty healthy and drink water,
I eat a lot of salads and chicken breast. I work out with a preworkout. I think it's called assault I do a half scoop. But
Problem is I must be doing something wrong cause I'm not losing weight.
Can u please recommend a diet and workout plan for me. Thanks, Candace.

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Henry
Posted Fri, 07/30/2010 - 06:05

hey! I have a question from all of you?
I am an 18 year old old guy and i have been working out for about 5 months now. my question is that i am looking for workout plan that would help me gain muscle and define muscles do you have any suggestions for me? and also i wanna tell you what i was doing in those 5 months.
i had a plan that i was doing one part of the body every day i mean chest one day, arms the other day and so on.. i was trying to do 5 sets of 8-12 reps until failure i mean very heavy....but my muscles did not grow up that much and now i started doing light weight and more reps i mean 20 reps, define my muscles and get rid of the fat i have, i do not have a lot of fat its like probably 15 to 20% and i also used to take protein but now with the new plan i stop taking protein shakes.

so what do you suggest me to do, my old plan or the new one?

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Steve
Posted Fri, 07/30/2010 - 14:19

Hi Henry,

It is virtually impossible to gain muscle and lose fat at the same time. With that said, adding muscle will make your physique look better. But ultimately only a cutting style bodybuilding diet can help you lose fat and define the muscles. Right now you have to decide which goal is most important...gaining muscle or losing some fat.

Here are a couple of articles that might help. let me know if you have any questions:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

http://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-mu...

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Kevin
Posted Tue, 11/01/2011 - 19:42

Yeah its possible to gain muscle and lose fat at the same time. The thing is you wont gain a LOT of muscle during te progress. But still you can gan some muscle (lets say 2 lbs) and lose 5 lbs of fat at the same time.

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Dustin
Posted Mon, 08/02/2010 - 08:58

Henry,
I started out the same as you. It's going to take a lot of time to get the results you want. I did start to see real muscle growth until about a year later, but that was also with a less than perfect routine. Diet and some cardio are a good first step to burning the fat: no candy, soda, avoid fatty foods like donuts, chips, fried anything and substitute beef with chicken breast often. I started with biking for my cardio, as running is tough on the joints. A 5-10 miles of med-high intensity biking 3-4 days a week will start burning fat. My own experience with lifting has most recently changed to working 2 muscle groups a day, with increasing weight and decreasing reps. Four sets is plenty; with five your exhausting your muscles past the point where you'll see gains. Here's a brief version of my routine:

Day 1: Chest & Triceps
Day 2: Biceps & Abs
Day 3: Shoulders & Forearms
Day 4: Legs & Abs
Day 5: Back, Traps & Neck

Insert the off days wherever is convenient. Also try to work in some cardio, like Interval Sprints here and there.

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Jason
Posted Wed, 08/04/2010 - 12:18

Hi Henry,

Do you do 4 sets per muscle group or 4 sets per day? Also I am curious to see what exercises you use to work out your abs / forearms and on your day 5 (back, traps and neck).

Jason

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John
Posted Wed, 10/20/2010 - 19:45

THAT AINT FAR FOR BIKING YOU SHOULD TRY RUNNING 5 OR 7 MILES

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Billco17
Posted Sat, 04/30/2011 - 13:13

you cant build muscle and get cut you have to more less focus on one or the other if you are trying to build muscle you need to do more low rep high weight and to get cut low weight and lots of reps

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CJ Calrk
Posted Tue, 01/04/2011 - 13:22

How long should I repeat this excersicer for. Do you increase the weight as well??

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Miguel
Posted Wed, 07/07/2010 - 13:35

How do you progress on this work out, up the weight?

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Steve
Posted Wed, 07/07/2010 - 14:42

Hi Miguel,

When you can perform the recommended number of reps per set, add weight.

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Cheyanne
Posted Thu, 07/08/2010 - 02:30

for how many weeks or months are you suppose to do this workout for?

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Steve
Posted Thu, 07/08/2010 - 09:39

Hi Cheyanne,

You can run it a minimum of 8 to 12 weeks, or as long as you are making progress.

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Wikkel
Posted Thu, 07/08/2010 - 04:24

Dumb question, how come more exercises for triceps than biceps?

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Steve
Posted Thu, 07/08/2010 - 09:40

Hi Wikkel,

The triceps are a larger muscle group, about twice as big as your biceps.

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John Fusco
Posted Thu, 07/08/2010 - 06:39

hey im 17 years old, 80kgs now after losing 30kgs, ive been going to the gym for nearly a year now and ive lost a fair bit of muscles from doing this. Im still at 26% fat but i fear that losing anymore weight will result in more muscle loss which is extremely unmotivating. I was wondering if i could get someone to analyse my workout regime and diet program?

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Steve
Posted Thu, 07/08/2010 - 16:42

Hi John,

One of the best ways to retain muscle while losing weight is to train hard. Always try to add more reps and weight when possible. You also want to eat at least 30 to 40 grams of protein every 2.5 to 3 hours. At your age, you have to also be real careful about eating too few calories. Do you know how many you are eating per day?

Lastly, congrats on the great progress you have made so far!

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John Fusco
Posted Fri, 07/09/2010 - 00:18

I eat around 2000 calories on training days with 43% coming from protein 47% coming from carbohydrates and 10% fat. On rest days i eat 1800 calories with basically the same percentages. Do you reckon thats suitable? Also can you tell me what is the better option from these two next situations.
1. Large msucles (chest, shoudler, legs and Back), 3 different exercises with 5 sets all pushing to failure using a pyramid i.e. 12 10 8 6 12, increasing the weight as i feel so.
or
2. Large msucles (chest, shoudler, legs and Back), 4 different exercises with 3 sets to failure going 10 8 6, then once i can do 12 10 8 increasing the weight.
Which do you suggest? Also with the second option i feel i can lift alot more weight.

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Steve
Posted Fri, 07/09/2010 - 08:51

Hi John,

You may be eating too little, but that's hard to tell from simply looking at your daily calories. Do you know about how many pounds, on average, you were losing per week?

Regarding training, I believe that fewer sets would be a better overall option for most natural lifters, so I like the second option better.

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Joseph
Posted Thu, 03/31/2011 - 06:38

Here are just a few points you might like to remember that might help or might not.

There are so many different variables, training-wise you are working in the right rep-ranges for hypertrophy in both situations but i would probably go with 2, also try changing the tempo of your lifts. Try a tempo 3-1-2, 3 seconds during the eccentric phase of the motion (lowering of the weight), and pause for 1 second at the lowest point of the lift holding the weight, and then lift it to the top within 2 seconds. Lowering the weight slower damages more muscle, so causes more growth.

Also, another thing some people need to work on is range of motion, you want to work in a full range of motion comfortable as to not feel any pain, but go deep on the squats, deep on your bench press, if you cant go deep lower the weight until you are hitting in that 8-12 range with perfect form and good depth. Get advice on your form from a trainer as there are many small things to consider, neck alignment, back alignment, core activation, soft knees all of which will have effect on your over all training.

Consume more calories if you want to put on muscle, and even more on rest days as these are the days your body needs the nutrients to recover

Good luck with your training, experiment and stay motivated!

cheers
jo

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Chris
Posted Sun, 12/26/2010 - 16:07

John,

Sounds to me like your starving yourself and burning muscle instead of fat. I recommend a book you can download online call Burn the Fat Feed the Muscle. Really great info.

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John Fusco
Posted Thu, 07/08/2010 - 19:16

Hey Steve,

I feel as though i have been training hard but i think it was my two day spilt program that was bringing me down. Im starting a 4day split program so that i give my muscles a week to recover. A trainer at the gym said to train the larger muscles such as the shoulders or chest, I should do 3 different exercises with 5 sets all pushing to failure. Ive made up my program using 4 different exercises with 3 sets with the last 2 sets pushing to complete failure and with the smaller muscles like triceps and biceps i am also doing 3 sets with the last two sets to failure doing 3 different exercises. i was wondering if this will still put on muscle or at least retain muscle?
Im eating around 2000 calories (with 42% from protein, 48% form carbohydrates and 10% from fat) on training days and 1800 (43% from protein, 47% from carbohydrate and 10% from fat) on rest days. Each meal i have between 30-40g of protein and each meal is spread out over 2-3 hours.

Thanks, John

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Steve
Posted Fri, 07/09/2010 - 08:56

Hi John,

Regarding training, the real key is pushing yourself on every set for more reps, and never wasting a set. And of course, when you hit the top end of your rep range with a weight, add more weight. I am not sure if you have been doing this, so I thought I would mention it.

I think the program you have designed sounds very reasonable. You are not trying to overwork minor muscle groups, which I believe to be a wise choice.

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Wikkel
Posted Fri, 07/09/2010 - 03:57

Another Question, with the cable curls you say 3 drops, so all in all that basicaly means 4 sets without rest?

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Steve
Posted Fri, 07/09/2010 - 08:51

Hi Wikkel,

You are correct.

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Scrutiny
Posted Fri, 07/09/2010 - 07:59

Hi John,

Head over to the MuscleandStrength forum and post up your workout routine and any other questions you have.

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Liam Mac
Posted Sat, 07/10/2010 - 12:51

Steve-o what rest period do you recommend between sets? And at what tempo should we be lifting the weights?

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Steve
Posted Sun, 07/11/2010 - 09:30

Hi Liam,

Rest about 90 to 120 seconds between most sets. You may need to rest longer between sets of squats.

Don't worry about lift tempo. Use good form and focus on performing more reps then during your previous workout.

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Kevin
Posted Sat, 07/10/2010 - 23:54

hi one question i am a 16 year old boy how many calories do you recomend daily?

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Steve
Posted Sun, 07/11/2010 - 09:33

Hi Kevin,

Beginners who are training hard can gain about 15 pounds of muscle their first year of hard training. Make it a goal to gain around 2 pounds on the scale each month.

Eat at least 30 to 40 grams of protein every 2.5 to 3 hours. I would start around 3500 calories per day, and after 2 weeks, see if you've gained weight. Make adjustments as needed.

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Cody W
Posted Fri, 01/28/2011 - 00:26

You mentioned that you want to gain about 2 pounds of muscle a month. Can you show me a workout that gains muscle a little faster, or have any suggestions.

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Michael
Posted Sun, 07/11/2010 - 01:44

Hey Steve

Can you give me a workout routine for maximum muscle gain with a diet plan that goes with it. Could you tell me the supplement you would recommend for muscle gain also and when to take it. And I need to lose some belly fat too. I have a bench press bar (only the bar) that I started working out with a couple of days ago. If it takes more than that I'm more than willing to get a gym membership. I would really appreciate it.

Thank you very much, Michael

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Steve
Posted Sun, 07/11/2010 - 09:43
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hunter
Posted Sun, 07/11/2010 - 11:21

Hi Steve

I'm just about to start your workout plan.. any tips.?
Been working out for a year now and not really seeing change for 4 months i work out 5 days is that ok
then 4 if yes, what do you think i should do on the 5 day

many thanks

hunter from holland

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Steve
Posted Mon, 07/12/2010 - 14:30

Hi Hunter,

Results generally come primarily from hard training and a proper diet. I would recommend pushing yourself on every set of every workout, trying for more reps and ultimately more weight. You also need to eat enough calories so that your body can gain weight. How many calories are you eating per day?

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clint
Posted Sun, 07/11/2010 - 12:33

i like the suggested workout but can i put more strength based exercise in aswell ie deadlift. i can only train 3 days per week becuase of work and young family. i miss the power feeling at the moment and i feel bigger when i pull weight!!!

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Steve
Posted Mon, 07/12/2010 - 14:31

Hi Clint,

You definitely can swap in power moves like deadlift.

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