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Home » Workout Routines » Shaun's 4 Day Muscle Building Split Routine |
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SHAUN'S 4 DAY MUSCLE BUILDING SPLIT ROUTINE
Recommend Supplements For This Workout:
- Whey Protein (pre/post workout)
- Creatine (daily/post workout)
- Simple Carbs (post workout only)
- Multi-Vitamin (every morning)
Workout Summary:
| Training Level: | Intermediate |
| Main Goal: | Build Muscle |
| Days Per Week: | 4 |
| Workout Type: | Split |
| Designed By: | Shaun McEwan |
Description of Workout:
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 |
| Workout Notes: |
||
| Alternate between DB and Barbell for the bench press exercises. Alternate between flat bench and incline DB flyes. Superset: DB press with DB flyes. |
||
| Tuesday - Legs | ||
| Quads, Hamstrings & 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 |
| Workout 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 |
| Workout 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 |
| Workout Notes: |
||
| Try negatives if you dont have a spotter or assisted pullup machine. Dropset: Lat pulldowns |
||
Saturday and Sunday - Rest Days
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