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, 10/05/2011 - 21:44
I like this workout but I'm concerned that there are no deadlift exercises which I know are essential for bodybuilding. Can I add Deadlifts on Back days or is that pushing it? If not could I replace it with another back exercise? what do you suggest?
Posted Fri, 10/07/2011 - 14:14
Drop one of the rows and use deadlifts at the start of back day.
Posted Sat, 10/08/2011 - 12:19
Thanks for the quick reply. Do you recommend the 12-10-8-6 rep set or 10-8-8-6?
Posted Sat, 10/08/2011 - 22:32
10-8-8-6 might serve you better.
Posted Wed, 10/12/2011 - 15:56
Should chest and shoulders be done on the same day? or can you split them and do chest & biceps one day and shoulders triceps another?
Posted Thu, 10/13/2011 - 15:07
Either way can be ok.
Posted Wed, 10/19/2011 - 20:56
I'm wondering everyday I run in the morning and lift after work the lifting portion is basically the workout above I stay on a decent diet. Yet is see no difference any advice??
Posted Fri, 10/21/2011 - 16:05
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:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Fri, 10/21/2011 - 20:54
Hey man question,,, for the chest and shoulders day should I do them in the same time period or do chest In the morning then shoulders in the afternoon,,, I love the workout btw it's amAzing cheers
Posted Mon, 10/24/2011 - 10:42
Hi Shawn,
Yes, perform one workout per day.
Posted Thu, 10/27/2011 - 23:26
What is the rest between sets
Posted Mon, 10/31/2011 - 14:11
Rest about 90 to 120 seconds between most sets, and up to 3-5 minutes between heavy taxing sets of squats, etc.
Posted Sun, 11/06/2011 - 08:48
Steve,
You said it was very hard to gain muscle and lose fat at the same time. This concerns me because that's exactly what I'm trying to do. I'm eating very healthy, and I'm taking a multivitamin, protein, a pre-workout, glucose, and fish oil. If I'm just trying to lose a little weight while putting on lean muscle should I switch to another routine? I was pretty inactivity before I started lifting again 3 weeks ago. I figured some of this fat would fall off just because I'm in the gym working hard.
Posted Wed, 11/23/2011 - 13:03
Trying to achieve both at the same time really isn't about workout. Pick a workout you enjoy. 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:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Fri, 11/11/2011 - 23:57
Hey Steve, how may weeks should someone do this workout before taking a week off or changing up the routine?
Thanks!
Posted Mon, 11/28/2011 - 14:56
You can run this workout as long as you'd like. There is no urgent need to switch programs.
Posted Thu, 11/17/2011 - 13:35
Hello, i was wondering that since each set has fewer reps, do you start with all the weight you can and then dropping weight after you're done, or the other wat around?
Posted Mon, 11/28/2011 - 14:59
As you fatigue you will be unable to perform as many reps with a given weight, so you will either use the same weight, or decrease the weight from set to set.
Posted Tue, 11/22/2011 - 22:45
Does this workout also burn fat?
Posted Mon, 11/28/2011 - 15:02
It may burn some, but to lose fat you will need to focus on diet.
Posted Thu, 11/24/2011 - 23:26
Way to many sets and reps for non-juicer trainer.People wonder why they never get any stronger or bigger.
Posted Mon, 12/19/2011 - 20:55
You really need to clarify your point. Exactly what do you mean?
Posted Fri, 11/25/2011 - 12:55
this workout is amazing! i did this routine for 8 weeks at first i did not see any gains. i added one rest day between workout days and it and voila! i started gaining like crazy!
i want to change my routine so i don't become accustomed to it. what do you recommend?
Posted Thu, 12/15/2011 - 12:54
Hi Rafa,
I don't recommend making changes when you are making gains. Keep doing what you're doing!
Posted Sun, 12/04/2011 - 08:10
hi steve,
this wo prog is amazing .
but in my gym there is no machine for pec dec chest workout
so what can i replace it with
thanks ...
Posted Mon, 12/19/2011 - 15:25
You can use dumbbell flyes.
Posted Mon, 12/12/2011 - 11:43
How much time should I rest between sets and exercises? How can I incorporate cardio into this workout without screwing it up or impacting my results?
Posted Wed, 12/21/2011 - 12:50
Rest about 90 to 120 seconds between most sets. Take a little longer if need be on more taxing exercises.
Cardio won't impact results as long as you aren't undereating. Just don't perform it right before lifting.
Posted Wed, 12/14/2011 - 13:21
Hi Steve,
Ive been following one of your three day routine for beginers for about 5- weeks to get back inshape Ive been out of the gym for about 2-years
I really need your help on a good 4-day split routine, which one do you reccommend.
Thanks, Tracy
Posted Wed, 12/21/2011 - 13:36
Check out the Power, Muscle, Burn:
http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workou...
Posted Sun, 12/18/2011 - 11:50
Would it make any difference if I took my rest day on thursday and did the legs on wed instead? I cant go to the gym on thursdays...
Also, did you modify the workout to include deadlifts? I saw a few people asked about adding them, but I see them on the leg day..
Posted Wed, 12/21/2011 - 13:37
That should work ok.
Posted Sat, 01/07/2012 - 05:22
how long do you rest between sets and exercises?
Posted Thu, 01/12/2012 - 10:40
hi steve, i was wondering about this split, when i drop my reps , do i also drop weight, incr weight or maintain the weight?
Posted Thu, 01/12/2012 - 10:50
sorry for another question, do i add weight when i can hit all the reps?
Posted Mon, 01/30/2012 - 22:53
How long does the workout take?
Posted Tue, 01/31/2012 - 01:00
what is a good protein product to drink/eat before or after the gym? (other than a dietary plan) ... some type of shake, or protein bars that are good and recommended with this workout?
Posted Tue, 03/06/2012 - 17:32
How much time between sets?
Posted Mon, 03/19/2012 - 08:49
So do you increase the weight your lifting for every rep you do or do you lift the same weight for all the same reps?
Posted Tue, 03/20/2012 - 12:24
Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Posted Wed, 03/21/2012 - 03:53
hey steve
though i made progress in size but without the desired shape of the body with my current exercise routine ..but i wanna knw if i follow the above this 4 day routine ... will this help me in gaining size and shape more efficiently ... if yes how long should i follow this routine..
awaiting for ur response..
Posted Tue, 04/10/2012 - 11:31
hey Steve
can you tell me pls,in this routine you inclouded the warm-up sets or not(it is a piramid training)?
my english is ...
tx
Paul
Posted Fri, 05/04/2012 - 02:12
Hi, been out of the gym for about 1-2 years and work behind pc. I am now about 7kgs overweight. I have a full gym set. Anyone got a good program they can recommend where first 10-12 weeks are muscle building and then next is cardio etc. Keen to keep it simple as have limited time. $$ on food etc is no problem, just fitting in the most effective routine in limited time. thanks for any help
Posted Sat, 06/23/2012 - 22:16
Would this give me lean muscle ??? Cause I'm a soccer player and I don't want to be very big
Posted Fri, 07/13/2012 - 10:43
Hi, Steve. I'm a newbie in weight training. What exercise can I substitute for the tricep dips since the gym I've been going at doesn't have one?
Posted Wed, 07/18/2012 - 01:40
How often should I do cardio? And should it be done before or after workout? And how much time should i spend on the treadmill?
Posted Tue, 07/31/2012 - 05:00
my father is a pretty fit dude, and he told me when working out i should do pullups and dips, 3 sets of each at the begining of each workout. is that good advice? or would i just be over working my muscles?
Posted Mon, 08/06/2012 - 14:52
Hey, Do you train to failure?
Posted Tue, 08/07/2012 - 23:20
i have a question guys so in the chart syas 4 sets and reps is 12,10,8,6
i want to lnow if every time i finish a rep is a set
Posted Wed, 08/15/2012 - 13:27
What is the best replacement for the pec dec? I used cable fly's but am unsure if this is the best substitute. Thanks
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