Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
4
Equipment Required:
Barbell, Cables, Dumbbells, Machines
Target Gender:
Male & Female
Author:
Workout Description
Welcome to Shaun's 4 day muscle building split workout! This workout was designed by Shaun from the Muscle and Strength forum and should be used by those looking to build muscle and/or gain weight.
Workout notes:
- Remember as always to warm up properly 5-10 mins cardio and stretching,
- Always complete warmup sets before the first exercise, one set little to no weight 15-20 reps and one set 50% of starting weight 15 reps.
- I have listed some good supersets and drop sets in the notes to use in this routine, remember not to over use them!
- 2-1-2 rep timing to be used with this routine.
- Ab exercises on Mon and Thurs, 2 exercises 3 sets each exercise at the end of workout.
Daily Workout Schedule:
| Monday - Chest and Triceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Incline Dumbbell Press | 4 | 8 to 10 |
| Flat Bench Press | 4 | 8 to 10 |
| Incline Dumbbell Flyes | 3 | 10 |
| Cable Crossovers | 3 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 3 | 10 |
| Overhead Rope Extensions | 3 | 10 |
| Reverse Pushdowns | 3 | 10 |
| Notes | ||
| Alternate between DB and Barbell for the incline bench press exercises. Alternate between flat bench and incline DB flyes. Superset: DB press with DB flyes. | ||
| Tuesday - Legs | ||
|---|---|---|
| Quads, Hamstrings and Glutes | ||
| Exercise | Sets | Reps |
| Squat | 4 | 12, 10, 8, 6 |
| Leg Press | 4 | 10 |
| Leg Extensions | 3 | 12 |
| Stiff Leg Deadlift | 4 | 10 |
| Leg Curls | 3 | 12 |
| Calves | ||
| Exercise | Sets | Reps |
| Smith Machine Calf Raises | 4 | 12 |
| Seated Calf Raise | 4 | 8 |
| Notes | ||
| Superset: Leg press with Leg extensions. Triple Drop set on leg curl machine. | ||
Wednesday - Rest Day
| Thursday - Shoulders | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Reps |
| Military Press | 4 | 10 |
| Dumbbell Lateral Raises | 3 | 10 |
| Bent Over Reverse Crossovers | 3 | 10 |
| Plate Shrugs | 3 | 10 |
| Notes | ||
| Military press in front of head, use full Range of movement rite down in front of the shoulders. Superset Olympic bar shurgs and Plate shrugs 10 reps on each 3 sets. | ||
| Friday - Back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 4 | 10 |
| Lat Pull Down | 4 | 10 |
| Seated Cable Rows | 4 | 10 |
| Bent Over Barbell Row | 4 | 10 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8-10 |
| Seated Alternate Dumbbell Curl | 3 | 8-10 |
| Hammer Curls | 3 | 10 |
| Notes | ||
| Try negatives if you dont have a spotter or assisted pullup machine. Dropset: Lat pulldowns | ||
Saturday and Sunday - Rest Days
Comments (324)
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Posted Wed, 05/19/2010 - 16:33
hi,i wanted to know if you had to increase the weight every set? Are you better of increasing the weight every set or sticking with the same weight until it becomes to easy?
Posted Wed, 05/19/2010 - 16:39
Always push for more on every set/workout.
Posted Wed, 09/26/2012 - 19:59
change weight after a week, same reps but w/ high weight
Posted Wed, 05/19/2010 - 16:37
ive been doing the pyramid training for about 6 months,12,10,8,6 and increasing the weight each set.Would i be better off doing 4sets of 10 using the same weight
Posted Wed, 05/19/2010 - 17:05
As long as you are pushing yourself on every set you're doing great. I would stick with whatever rep scheme you prefer.
Posted Tue, 06/01/2010 - 14:44
Can you please explain what you mean by "triple drop set on leg curls"? Thanks!
Posted Tue, 06/01/2010 - 17:08
You perform a set within the specified rep range, without resting, drop the weight and do another set, and without resting again, drop the weight and do a third set.
Posted Tue, 06/01/2010 - 19:22
hii steve...is this routine 4 day split for me...im 3 month at Gym and im 188 cm/ 84 kg ....i like to gain more weight in my body and more muscle mass...? is this efective for mee, or any other routine...? byee thx
Posted Wed, 06/02/2010 - 09:02
A 4 day split should be fine. Just remember to eat more then it take to maintain your weight, and push for progression of reps/weight, and you should make good gains.
Posted Thu, 06/10/2010 - 11:33
I was just curious about this workout note
"Alternate between DB and Barbell for the bench press exercises.
Alternate between flat bench and incline DB flyes."
I was told not to switch up the way I workout on a day to day basis but rather stay with the same routine for about a 2 month period and then make a switch. Would it be terribly detrimental to not alternate or was I told incorrect information?
Posted Thu, 06/10/2010 - 14:37
You are alternating back and forth between exercises during the same workout.
Posted Mon, 06/14/2010 - 17:14
Hey steve, I was wondering if I can do chest + bicep on mondays and back + tricep on fridays. I find it very difficult for me to hit tricep after a chest workout because my tris are exhausted at that point.
Posted Mon, 06/14/2010 - 18:06
That will work. I train biceps with chest myself for that very reason.
Posted Tue, 10/12/2010 - 14:58
me too.. i train biceps with chest.. it works really well.
Posted Mon, 06/21/2010 - 18:43
hi what could i change the deadlifts for?
Posted Mon, 06/21/2010 - 19:38
I wouldn't recommend replacing deadlifts. They are an incredible mass builder.
Posted Sun, 06/27/2010 - 09:58
could i change standing barbell curl to EZ Bar Preacher Curl?
Posted Mon, 06/28/2010 - 13:38
Absolutely!
Posted Wed, 06/23/2010 - 14:07
hey steve, when you say: Alternate between DB and Barbell for the bench press exercises.
Alternate between flat bench and incline DB flyes.
Superset: DB press with DB flyes.
would a flat bench press set be: a barbell or DB bench set directly followed by a DB incline or regular fly set, alternating each?
Posted Mon, 06/28/2010 - 12:40
I'm like a couple of folks here I don't fully understand the comment: "Alternate between DB and Barbell for the bench press excercises." "Alternate between flat bench and incline DB Flyes." A little more detail or email me at ken_smithjr@yahoo.com to share more specifics would be great.
Posted Mon, 06/28/2010 - 12:44
Hi Ken,
I believe the workout is recommending perform one set of bench press, then one set of dumbbell bench press, and then go back to bench press again.
Posted Sun, 08/26/2012 - 21:26
You alternate flat, incline, decline because we have different muscle areas within the main muscle group like pecs(chest.
Posted Fri, 07/02/2010 - 10:41
Hello,
2-1-2 rep timing? what do you mean by that?
Posted Fri, 07/02/2010 - 12:24
Hi Jay,
It means that you take a controlled 2 seconds to lift the weight, hold it at contraction for 1 second, then take 2 seconds to lower it back to the starting position.
Posted Wed, 07/07/2010 - 13:08
hey steve i came back from knee surgery so i pretty much know about working out i been doing it for years but it was a year lay off so last 3 months i been getting back into it gradually now im ready for a full routine i know my body so im copy and pasteing my routine please letme know what you think
Giovanni - 5 minutes treadmill walking and 2 sets warm up light weight 15 reps for whatever body part is being done... 2-1-2 rule
Sunday- chest and biceps
Incline dumbell press- 4 sets 12 12 10 10 - superset with long bar incline 15 reps
Flat bench smith machine- 4 sets 12 12 10 10 - superset with dumbbell 15 reps
3 sets cable crossovers- 3 sets 10 10 10 - supersets with half weight
Incline dumbbell flyes- 4 sets 12 10 10 10 - superset quickly with upstairs machine flys
Chin ups- 2 sets of max out
Standing long bar curls- 4 sets 10 10 10 10 - superset with just long bar
Seated alternate curl - 4 sets 12 10 10 10 - superset with half weight
Hammer curls- 4 sets 10 10 10 10 - superset with half weight
Standing alternate curls - 3 sets 10 10 10 - superset with half weight
Abs- 4 sets leg lifts 4 sets dumbell sides 4 sets dencline bench situps
Eleptical 45 minutes
Monday- legs
Squat- 4 sets 12 10 8 6 - superset with no weight
Leg press- 4 sets 10 10 10 10 - superset with half weight
Leg extensions- 3 sets 12 12 12 - superset with half weight
Stiff leg deadlift- 4 sets 10 10 10 10
Leg curls- 3 sets 12 12 12 - super set with half weight
Standing barbell calf raise- 4 sets 12 12 12 12
Seated calf raise- 4 sets- 8 8 8 8
Abs- 4 sets leg lifts 4 sets dumbbell sides 4 sets dencline bench situps
Eleptical 45 minutes
tuesday - rest day
Wednesday- shoulders
Long bar seated military press- 4 sets 10 10 10 10 - superset with half weight
Dumbbell lateral (side) raises- 3 sets 10 10 10 - superset with light weight
Seated dumbell reverse crossovers- 3 sets 10 10 10 - superset with light weight
Plate Shrugs- 5 sets 10 10 10 10 10 - superset EACH set with barbell shrugs
Dumbbell front raises- 2 sets 10 10 - superset with light weight
Abs- 4 sets leg lifts 4 sets dumbell sides 4 sets dencline bench situps
Eleptical 45 minutes
Thursday- back and triceps
Lat pull down- 4 sets 12 10 10 10 - superset with half weight
Seated cable rows- 4 sets 12 10 10 10 - superset with half weight
Bent over barbell rows - 4 sets 10 10 10 10 - superset with no weight
Dumbell one arm raises- 3 sets 10 10 10 - superset with half weight
Wide grip pull ups - 2 sets of max out
Close grip bench press- 4 sets 10 10 10 10 - super set with backpress manual
Reverse push downs- 4 sets 12 10 10 10 - superset with straight push down
Behind neck dummbells- 3 sets 15 12 10 - superset with lighter weight
Curl bar behind neck extension- 2 sets 15 15 - superset with lighter weight
Backpress- 2 sets 15 15 no superset
Abs- 4 sets leg lifts 4 sets dumbbell sides 4 sets dencline bench situps
Eleptical 45 minutes
Friday and Saturday- rest days
let me know what you think thanks dude
Posted Wed, 07/07/2010 - 14:38
Hi giovanni,
The split and exercise selection looks good. A little too much volume for my tastes, but if it is working for you, stick with it.
Posted Wed, 07/07/2010 - 14:48
i used to be 275 shredded im down to 225 cause of my surgery i used 2 touch up my body parts twice in a week i put that routine together because i thought if i tocuhed up chest once a week it wouldnt be good... so do you think my above excercise since u already said is to much volume is enough or to much for some reason in my head touching a body part a week mentally im saying it isnt enough thats y i volumized it so much... and as far as the cardio i added in the work out is that ok also.. thanks alot for your time
Posted Wed, 07/07/2010 - 14:53
Hi Giovanni,
It's not too much volume if it works for you. Each of us if different. If you have experienced muscle gains with that routine, by all means stick with it. That's the most important thing.
Cardio is perfectly fine.
Posted Wed, 07/07/2010 - 14:57
so its ok if i touch the body part once a week? and im taking isopure protein and metrx creatine capsules
Posted Wed, 07/07/2010 - 15:28
Once a week is fine.
Posted Wed, 07/07/2010 - 21:45
does a drop set count as 1 or 2 sets performed once? This is referin to the lat pull down dropset
Posted Thu, 07/08/2010 - 09:24
Hi Jon,
The lat pull down drop set is one set - 4 sets performed once.
Posted Thu, 07/08/2010 - 11:42
im taking isopure and metrx creatine capsules i emailed u yesterday my routine.. how much n how often of each suppliment should i take thanks
Posted Thu, 07/08/2010 - 16:48
Hi Giovanni,
Take 5 grams of creatine 30-60 minutes prior to working out, and 5 grams after working out.
For your whey protein, take it at least first thing in the morning, and after working out. You can also take it in between major meals.
Posted Tue, 07/13/2010 - 04:44
HI, I have never used supersets but i would like to give it a try. Could you explain me how the superset is done? Do I move right after when I do the DB press to DB flyes and make my 3 sets ?
1 Superset do I have to shrugs with both Plate and olympic bar or choose one ?
1 Superset Olympic bar shurgs and Plate shrugs 10 reps on each 3 sets.
2 Superset: Leg press with Leg extensions.
3 Superset: DB press with DB flyes.
Thanks
Posted Tue, 07/13/2010 - 17:01
Hi Jarmo,
You would perform db press, then immediately db flyes. After this you rest, and perform another superset. Rest and perform a third superset.
Posted Wed, 07/14/2010 - 01:37
hey steve,
I'm considering trying this workout if been working out alot this summer and i can't seem to put size on my chest nor arms.i was wondering if this program would break my lack of gains. And anything you can do to help me would be much appreciated. also my schools gym doesn't have any cable to do crossovers so i was wondering if you had alternative exercises i could perform. just looking for some advice to get more muscle.
Posted Wed, 07/14/2010 - 14:20
Hi Stephen,
Gains come from progressively heavier weight and eating enough food so the body can gain weight. What does your muscle building diet look like?
For cable crossovers, you can perform dumbbell flyes instead.
Posted Wed, 07/14/2010 - 23:52
heres what my diet looks like right now im 5'10" 148lbs
CARBS PROTIEN FATS
10 A.M 67g 16g 10g
-----half hour of cardio after normally on the bike
11 A.M 30g 16g 0g
11:30 preworkout-creatine, carnosine enhancer listed below, and a nitric oxide, water and glutamine
noon -----workout for hour and a half
1:30 post workout creatine, whey protien isolate s and glutamine shake with milk, carnosine enhancer(brand is body fuel name of supplement is super set)
+67g 33g 0G
2:30 67g 33g 16g
3 pm ---- another workout but for my sprints and pole vault type lifts
5 PM 50g 30g 16g
7:30 50g 30g 16g
10 pm 50g 30g 16g
11 pm 0 30g 16g
+casein shake+GLUTAMINE+ 1 scoop of peanut butter
i have not started this diet yet but i would like to because i had it made by the guy who sells me my supplements at nutrition zone. Im trying to figure out some easy and fast ways to get these totals because i dont have much time to cook let alone know the values of some of the things I eat. But the workout are all the same and the pre- and post- supplements, and the casein shake i have been taking these past 3 weeks. I also try to get close to a gallon of water a day. Im not sure if i'm doing this right so if you could give some advice into stuff i can quickly eat to get my totals or any tweaks in my diet plans much appreciated. I was planning on starting the diet and the workout at the same time.
Posted Thu, 07/15/2010 - 15:10
Hi Stephen,
His approach is solid, but you can simplify eating without having to count every gram of fats and protein. Eat 3 whole food meals per day - breakfast lunch and dinner. make sure you get at least 30 grams of protein at each meal, and make dinner a very large meal. Take a whey shake first thing in the morning, and take casein in between meals with a banana or a peanut butter sandwich on wheat bread. Take casein before bed. The key is to eat big whole food meals without stuffing yourself to the point where you can't exercise. If you don't gain weight with this approach, add in more whole milk, almonds, and eat ice cream before bed. You can also add a weight gainer shake once or twice a day.
Posted Sun, 05/01/2011 - 00:10
Thanks, I was wondering what I could use in place of the cable crossovers.
Posted Wed, 07/14/2010 - 20:30
Hi Steve,
My membership at the gym expires in 2 months and I need a workout that will help me gain muscle mass within the next 2 months. However, there are so many great workouts to choose from! Haha
Is there a specific workout you recommend? I go the gym about 4-5 times a week. Thanks
Posted Thu, 07/15/2010 - 14:07
Hi Jay,
Most any muscle building workout on the site will help. I would simply pick the one that motivates you most to train.
http://www.muscleandstrength.com/workouts/muscle-building.html
Push hard for progression, and eat to grow!
Posted Tue, 07/20/2010 - 00:32
Wats up Steve?! Hey i was wondering why you dont do biceps and triceps on the same day? Also what can i do for forearms?
Posted Tue, 07/20/2010 - 11:47
Hi Matt,
In general, because shoulders and chest heavily involve the triceps, there aren't as many routines that add in a third tricep, or pushing day. You can train like this and have an arm day, but most routines structure biceps with back or chest, and triceps with chest or shoulders.
Posted Tue, 07/27/2010 - 17:31
Hi Steve,
I know you said we can't gain weight and get cut at the same time. I am trying to get bigger muscle so if I was to stick with this muscle building routine, is it ok for me to run 30 to 45 minutes cardio after each workout? I am trying to make sure I didn't overwork because I want to get bigger muscle. When you mention 3 sets and 10 rep each, do I need to use to drop the weight if I can't complete 10 rep? Like I complete the two sets but I can only do 5 or 6 rep on third set. Thank you
Posted Wed, 07/28/2010 - 08:20
Hi Jeff,
The best way to curtail muscle growth or weight gain is through diet. Here is an article I recommend:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Regarding sets, if you can't get near the 10 rep total then I would drop the weight.
Posted Sat, 07/31/2010 - 12:19
Hi Steve, is it alright to do 2 bicep exercises then switch to 2 shoulder exercise, like back and forward every two time. Thank you
Posted Mon, 08/02/2010 - 10:34
Hi Jeff,
I would perform all exercises for shoulders first. It is a larger muscle group and you want to give it 100%.
Posted Sat, 07/31/2010 - 23:31
hey -
i would really like to try this workout. I have a home gym and not all the equipement available. How or with what exercise can Bent Over Reverse Crossovers, Leg Press and Cable Crossovers be replaced?
Thank you!
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