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 |
Comments (668)
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Posted Wed, 02/09/2011 - 19:47
Hey I am just beginning to work out after a long time I am out of shape real bad and Ive got a big stomach what weekly routines will you recommend for me to get back in shape and increase strength and speed.
Posted Mon, 02/14/2011 - 23:31
I just started this work out routine after two months break from working out as i was doing a lot a travelling. I've been following this for a week now feel like i'm losing two much of my strength when i move from chest workout directly to shoulder , any suggestions.
Thanks
Posted Wed, 02/16/2011 - 02:23
Steve,
I've always been told that you can work your abs every day but I see that the workout above only works them twice a week. Do abs need the rest just like the other muscle groups?
Thanks.
Posted Wed, 02/16/2011 - 20:08
if dieting proper;y how fast should i gain weight. i weight 207... 200 less than a week ago and im 5 10
Posted Fri, 02/18/2011 - 00:43
Can i add fat loss training for wed and then rest for sat and sunday. cuz i like to build lean muscle and loose some of my fat
Posted Sat, 02/19/2011 - 10:55
I just finished my 4th week of the Scrutiny 4 Day workout, and I must compliment M&S, I can see results big time! What do you suggest next? I was thinking of taking a week off from lifting and just do cardio and light muscle routines (bands and pushups). But to prevent the plateau, can you give me some ideas for another 4 day lifting plan?
Thanks!
Posted Mon, 02/21/2011 - 19:32
Is this workout set in order for each day? or for example, should i intertwine the different grouped workout. such as monday- a chest, then a shoulder, then chest, shoulder, ect.? thanks
Posted Tue, 02/22/2011 - 20:38
I'm thinking about trying this workout but I'm not sure I can work with the specific schedule.
Is it just as effective if I were to workout on Monday TuEsday Wednesday & Friday? and can I add 4 sets of leg press to the the leg day?
Posted Wed, 05/04/2011 - 22:32
I wouldn't recommend working out three days in a row,you would be better off with a 3 day split.
Posted Wed, 02/23/2011 - 21:25
hey,
ive been doing this workout for about 3 months now and ready to move to something more intense..any suggestions??
Posted Wed, 05/04/2011 - 22:34
If you have more than six months of training experience you can try out this one: http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workou...
Posted Thu, 02/24/2011 - 14:32
Hi, I'm somewhat new to working out. My question is, say if it were Monday and I'm to work on my chest and shoulders, do I do all the exercises for the chest and then all the exercises for the shoulders? Or do I go back and forth between the two? I never know.
Posted Wed, 05/04/2011 - 22:35
You are correct,first all chest exercises and then move on to shoulders.
Posted Sat, 02/26/2011 - 00:04
hey i dont know wat it means when they say Max reps - 3 drops ??
Posted Wed, 05/04/2011 - 22:39
Choose a weight that you can perform 10-12 reps with,when you do those,immediately drop some weight and perform as many reps as you can.Do that two more times.
Posted Mon, 02/28/2011 - 01:19
hey steve,
Im 16, 5'10 and about 66kg, and im going to give your workout a go.
however im just starting out and i was wondering if you could give me a good protein shake to use and creatine ect?
thanks
Posted Wed, 05/04/2011 - 22:44
If you are just starting,I suggest you wait about six months before you take creatine,so your body can adapt resistance training and muscle growth.As for protein,I recommend 'whey gold standart' by 'on'.
Posted Tue, 03/01/2011 - 07:40
Love the site, and this workout! I've been using this routing for about 12 weeks, and have made great progress. I was wondering what sort of workout you would recommend moving on to next - you typically say to use the workout for 8-12 weeks.... What comes next?
Posted Wed, 05/04/2011 - 22:49
If you have experience to resistance training more than six months I suggest you do this one: http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workou...
Posted Wed, 03/02/2011 - 13:33
Hi steve im a 23 yr old male who has just started training seriousley..i do have a problem with gettin rid of fat but under that there is a gd size frame to work with.. is there a gd training plan u could recomend for a 4 day workout??
Posted Wed, 05/04/2011 - 22:53
When it comes to fat burning,diet is the real key,here is an article that will help: http://www.muscleandstrength.com/articles/tips-for-burning-fat.html
Posted Sun, 03/06/2011 - 09:13
Hi Steve,
Two questions:
1. on a drop set (i.e. trice extension) how many reps am i looking to do on the first weight. I realize it is until you can't do anymore, but how much weight? Do i use weight to start with 20 reps or more weight and do about 10?
2. what do you mean about overworking your smaller muscles and how do I avoid that?
Thanks,
Eddy.
Posted Wed, 05/04/2011 - 22:59
1)Aim for 10 to 12 reps on your first set
2)More sets/reps is not better,proper and rest is the real key when it comes to muscle building.Stick with the plan above and you will make significant gains.
Posted Wed, 03/09/2011 - 17:56
Hey, I'm 18 years old. I weigh about 130 and I'm 5'11. I was wanting to know what workout I can do to gain muscle mass fast. I have 5 days of the week I can workout.
Posted Thu, 03/10/2011 - 19:11
hey this is just out of cureosity could i just do more concentration curls since my school doesnt have a weight cable system? Or is there really a workout difference with free weights and cable weights?
Posted Thu, 03/10/2011 - 23:41
Hi I was wondering when u start seeing results
Posted Sat, 03/12/2011 - 01:14
Hi kathan bridge again how fast will this routine help build and can u help me wit a an work out to really help me get somes abs for the summer
Posted Mon, 03/14/2011 - 21:10
Is it necessary to take any supplements like the one listed above biotest tribex? If i do will i get quicker results and if i dont will these workouts still give me results?
Posted Wed, 03/16/2011 - 08:36
Hi,
On previous routines I have done, on a back day the traps usually get at least two exercises, yet your routine only works them directly with the cable shrug. Is it therefore worth sticking in another exercise on top if I want to make gains in my traps? Thanks
Posted Thu, 03/17/2011 - 01:29
what are drop sets
Posted Wed, 04/13/2011 - 08:52
Drop sets are when you do as many rep as you can with your chosen weight, then drop to the weight below then do as many as you can with that weight then drop to the weight below again and do as many as you can. do 3 drops in weight
Posted Fri, 03/18/2011 - 23:05
Hey Steve
I can see this is a muscle building workout, and therefore appropriate for a bulking diet. I have been bulking on another regime for about 2 months now. Would it be a good idea if I switched to this routine and continued my bulk for another month and then CONTINUED using this heavy routine during my cut and incorporating more cardio? Is this routine appropriate when I decide to cut? (I've always heard you should just continue to lift heavy but decrease cals (-500/day from maintainence) and incorporate more cardio)
If this is a good idea, what times would be best to incorporate some HIIT? Or would low intensity be preferrable? Keeping in mind that fat loss is the key goal.
Cheers!
Posted Mon, 03/21/2011 - 23:40
do you get unreal jacked on this workout?
Posted Sun, 03/27/2011 - 16:05
id like to add some wrist curls to work my wrists and forearms. which day should i add them?
Posted Wed, 03/30/2011 - 20:12
What is a good way to prepare for your workouts (ex/ Running....and for how long)?
Also, How long should i generally be giving my body to recover between sets and between exercises?
Thx, looking to start this workout tomorow!
Posted Thu, 03/31/2011 - 10:05
How long should you rest for between eac set?
Posted Sun, 04/03/2011 - 20:17
Whats a good time to wait between sets and reps for this routine?
Posted Wed, 04/06/2011 - 09:33
This article shows chest and shoulders one day and triceps and biceps another. Another article shows chest and triceps one day and shoulders and biceps the other. I'm confused on what to try? I just turned 49 this week, started my second week of working out after many years of inactivity and trying to figure out which routine I should do? Is it a preference? Try it both ways? Please help! Thank You...
Michael T. Heaney
Camp Liberty, Baghdad, Iraq
Posted Wed, 04/06/2011 - 16:24
Hi Steve,
Am 18 years old, pretty slim. Am wondering if this would work for me, am looking to gain A LOT of mass, I am on a diet and I have been going to the gym since 2 months now, but I have only increase 0.5 kg :s
Any tips would help, and if this is not the right routine for me suggest me one if possible.
Thanks.
Donny.
Posted Sun, 04/10/2011 - 17:54
Hi Steve,
I was wondering for when your going down in the reps during your set should you increase the weight for what you were doing (so to say) 12 reps... should you increase the weight when you are moving down to the 10 reps 8 reps and so on? or just keep the same weight throughout the set ?
Posted Mon, 04/11/2011 - 07:04
Is it more effective to train this way or do a full body workout on monday , wednesday and friday?
Posted Mon, 04/11/2011 - 13:07
Hi guys,
I am following this routine and i was wondering if its better to do the exercises in the order you list them or if it would be better to intercalate those for a group of muscles and for the other. I mean for example on Monday to do chest-shoulder-chest-shoulder-chest-shoulder or chest-chest-chest-shoulder-shoulder-shoulder.
Thanks for such a nice work-out plan!!
Posted Fri, 04/15/2011 - 02:47
After working out for a couple of years on a relaxed! full body workout nearly 5 days a weel. I thought it time to split it up.
I thought I would try this one after searching for a while, I thought it quite good.
I thought thursday a bit tame though and wondered if there is any gains in adding a few other sets to quiter days?
I think I will do cardio on wednesdays, but generally start each session with some of this and also abs each time.
I guess I am in the stage of thinking, can I really advance now by only doing say arms once a week when I used to do them 3-5 days a week?
I am 5'10'' 81kg and 'athletically muscular' looking.
Posted Mon, 04/18/2011 - 09:09
hi,
i'm currently training for a mrathon and am in my third week. i'm just wondering whether this plan will still help me to add some muscle size and definition whilst i'm running? i know the gains won't be as big due to the running but any advice will be greatly helpful!!!
Cheers,
James
Posted Mon, 04/18/2011 - 10:31
For any drop set exercise, how much should
You drop your weight as you go down for each set?
Is it a percentage or just say 10lbs. And see how many reps you can get.
Posted Sun, 04/24/2011 - 12:43
i am 6'2 330 im in descent shape but i want to loose weight but keep and build muscle do u have any suggestion for me? i want to loose fat but also build muscle.
Posted Sat, 04/30/2011 - 13:19
you cant build muscle and loose fat at the same time unless you have alot of fatand it burns off when you lift. you need to figer out witch one you would like to focus on first, you will get better gains if you do.
Posted Tue, 04/26/2011 - 10:42
Hey Steve, Doesn't look like anyone has spoken on this thread for a while so hopefuly your still checking in. I am 19 just about to start gym training seriously next week as of monday.
I already have a routine in which i've prepared however i want to talk about suppliments.
I have got dynamize creatine and whey protein concentrate with 76g of protein per serves. do you think these are ok for weight gain and developing muscle?
Posted Tue, 04/26/2011 - 21:16
I work a 4 on 4 off schedule. The days that I work I am up by 5:45am and get home about 9:00pm. Does anyone have an effective mass building workout routine that I can do on my 4 days off?
Posted Thu, 04/28/2011 - 05:54
Im 16 & i weigh 171 & my max at bench is 275, i want to know what do i need to do in order to weigh around 190 & make my bench go up more
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