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 Tue, 12/07/2010 - 17:26
Hey,
I just started trying out this workout and I've got a few questions. First of all, what are plate shrugs? Also, if I wanted to add ab workouts to the routine, should I do those on the off days or the same day as another workout? And should I do the military press standing up or seated?
Posted Mon, 12/20/2010 - 04:15
You use the plates that you add to the Barbbells to do shrugs with, your gym might not have the right style plates to grip, if this is the case use dumbbells instead. Add ab exercises on training days. Standing and seated are both very effective, it doesn't matter.
Posted Wed, 12/08/2010 - 08:11
Hi, i was just woundering if it was possible to change muscle groupe with another on serveral days. LIke on monday chest/triceps like it says but do Back on Tuesday instead of leg because of maybee cardio/running on wednesday. and do Shoulders/biceps on thursday and take on the legs on friday instead or did i change to much for this program so its better to take another?
Posted Mon, 12/20/2010 - 04:17
It's better to keep the program as it is.
If it's not going to work for you then look for another. The routines are designed with recovery in mind so if you change the days this will probably hinder your recovery between training certain muscle groups.
Posted Fri, 12/10/2010 - 09:54
great workout! i just have one question could i combine Shoulders and legs just to streamline this alittle?
Posted Mon, 12/20/2010 - 04:18
If you want a 3 day wok out then sure
Posted Wed, 12/15/2010 - 21:17
can u do me a big favor and make something for wednesday cuase i go to the gym monday through firday and take saturday and sunday off
Posted Mon, 12/20/2010 - 04:19
Wednesday - go swimming
Rest is important, this routine was designed specifically for 4 days. I would not recommend hitting the weights on Wednesday, you can go for a run or some thing if you need to train.
Posted Sun, 12/19/2010 - 16:10
Deadlifts on Back Day or stick to this workout exactly? if so, what should i substitute it for?
Posted Mon, 12/20/2010 - 04:21
I wouldn't add dead lifts to this routine.
Don't get me wrong they are a great exercise but they hit so many muscle groups.
If you want to do dead lifts I would probably go for a different routine that incorporates them.
Posted Mon, 12/20/2010 - 14:54
Thats a fair point. Its just them and squats are the big mass builders and i really cant be arsed with the pain in your back with squats. but i guess ill learnt he techinque properly soon and just do squats?
Posted Wed, 12/22/2010 - 14:57
Hey,
I am 5ft 7in and 185 lbs. I have lots of weight to work with but im not overly fat. I would like to turn most of it into muscle mass. Is this routine good for me to get those results?
Posted Mon, 12/27/2010 - 06:52
Hi
This routine combined with a good diet will build muscle.
Burning fat is different, you need to intake less calories and perform cardio for the best results. Muscle doesn't turn into fat, they are 2 seperate goals, perform one at a time.
Posted Thu, 12/23/2010 - 15:27
can you throw in bi & tri twice a week ? would that help bulking up your arms better ?
Posted Mon, 12/27/2010 - 06:54
If working Bi's and Tri's twice in a week was the most effective way to build muscle then I would have designed the routine to reflect this. Work them one per week!
Posted Thu, 12/23/2010 - 19:17
hi steve could i do this routine on a 4 days on 1 day off cycle but lower the set volume and if so how many sets should i do?. i want to do cardio every morning to keep my fitness side of things up to a gd level how much could i do without burning muscle?.
Posted Mon, 12/27/2010 - 06:56
Hi
Don't change the routine, if you don't like this one then pick another, there's a lot to choose from on the site and they are all designed with a specific layout for a reason.
All cardio that you do will mean that you need to intake more calories to build muscle, you can do as much cardio as you like as long as you can eat enough to counter it.
Posted Thu, 12/23/2010 - 19:53
Also would you recomend changing the shoulder workout to the coconut workout ?
Posted Mon, 12/27/2010 - 06:57
Again, the routine is designed like this for a reason, I would recommend not changing anything.
If you lift heavy weights, eat correctly and rest then you will build muscle.
Posted Thu, 12/23/2010 - 19:55
would do you mean when you say this ?
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.
Posted Mon, 12/27/2010 - 07:00
Hi
Do incline Dumbbell press for 6 weeks then do incline barbell press for 6 weeks
Do flat Barbell press for 6 weeks then do flat dumbbell press for 6 weeks.
A superset is performing 2 exercises without rest, so you would do DB press followed by DB flyes, then rest, then repeat.
Posted Sat, 01/22/2011 - 18:01
Looks like an amazing workout!
How long does each day takes you to do?
Posted Tue, 01/25/2011 - 03:26
Excluding warm ups etc the workouts should take between 40-50 mins
Posted Sun, 01/23/2011 - 15:14
Hi I was just wondering how this workout differentiates between your 3 day workout and which one would be more benefit me (16 year old guy) get bigger and build strong muscles. I'm quite small (5'4 130 lbs) and desperately need a good workout routine because what I usually do isn't helping much. Thanks!
Posted Tue, 01/25/2011 - 03:28
Hi
There's not much difference they can both bring good gains, it's just preference if you would like to work out 3 days or 4 days per week, or what your body prefers. Make sure you have a good diet and look to gain about 1lb per week.
Posted Fri, 01/28/2011 - 14:54
This a great workout! The chest workout is superior and I tested my bench press and in the past could only do 225 4-5reps. After 4 weeks of this workout, I was able to crank out 8 reps of 225! I only weigh about 185-188 so this is a great workout for someone who is stuck on a plateau and looking to add more muscle.
Posted Mon, 01/31/2011 - 03:11
Thanks for the feedback, glad you like it.
Posted Mon, 02/07/2011 - 18:16
How long do you recommend doing this routine for? Also would heavy bag work be good with this workout?
Posted Mon, 02/14/2011 - 10:44
Do it until you stop making progress.
I would take a week off after about 12 weeks.
You can do heavy bag work if you want to.
Posted Sun, 02/13/2011 - 05:03
whats up steve i waslooking to gain lotss of weight and i was gonna try your cycle. was wondering though what should i eat how many times a day and ect. if you can let me know what worked best for you i would appreciate it.
Posted Mon, 02/14/2011 - 10:45
You might want to post this on the forum.
My advice would be to eat whole grain foods, at least 1g/lb of body weight of protein. 6 Meals a day.
Posted Mon, 02/14/2011 - 02:09
hey man i was wondering that if i work out my whole upper body one day and the next work my lower body!!!will that affect me gaining muscle?
Posted Mon, 02/14/2011 - 10:46
Search for upper/lower splits this is what you are describing. It's effective for some people.
Posted Mon, 02/21/2011 - 13:50
hey steve
im wanting to start this program next week. what supplements do you recomend i use with this. im defintly goin to be usein Creatine and what shake do you recomend?
Posted Mon, 02/21/2011 - 13:53
hey shaun. im wanting to start this program next week. what supplements do you reocmend i use. im definatly goin to be useing creatine. eating 5 times daily and eating 38 eggs a week..
thanx
Posted Wed, 02/23/2011 - 03:25
Hi
I would use whey protein and a multi vit. The protein should be to supplement your diet and help you reach your target amount of calories.
Posted Mon, 02/21/2011 - 23:47
I started off with your 12 week beginner full body workout.
Then for the last year I switched to this workout.
I am happy with my results and increase weight on a weekly basis.
Even only 5 lbs or from 8 reps to 10, but always try to push harder.
My question is how long should I stick with this workout?
Should I switch up to a new routine?
I like this routine and switched up a little, I just want to gain as much as possible.
Posted Wed, 02/23/2011 - 03:27
A year is a long time to be on the same routine, I would probably go for one of the other work outs on the site, there's plenty of good ones to choose from, you can stick to 4 day if this is your preferred schedule.
Posted Fri, 03/11/2011 - 13:57
Hey steve,
I was just wondering if it would be a bad thing to switch up some of the days of the workout because the workout i am using right now seems to be pretty similar:
Day one chest/tri
Day two back/bi
Day three rest
Day Four leg/shoulder
day five rest
I recently started on this routine about a month ago i used to work one group a day with one day rest before starting it over but decided to this one because i was told i needed more rest days. is this routine ok and is it ok to work back/bi the day after chest/tri bc they r such big muscle groups
Posted Fri, 03/11/2011 - 16:35
Hey steve,
I was just wondering if it would be a bad thing to switch up some of the days of the workout because the workout i am using right now seems to be pretty similar:
Day one chest/tri
Day two back/bi
Day three rest
Day Four leg/shoulder
day five rest
I recently started on this routine about a month ago i used to work one group a day with one day rest before starting it over but decided to this one because i was told i needed more rest days. is this routine ok and is it ok to work back/bi the day after chest/tri bc they r such big muscle groups
Posted Fri, 03/18/2011 - 04:46
Hi
I would not recommend changing the routine.
If you want to make your own routine, post it up on the forum and people will advise.
Posted Sat, 03/12/2011 - 10:57
Hi steve im 23 years old 5,2 i weight about 160lbs ive been lifting for about a year now and i want to start 1 of ur workouts, what would u recomend for me the 3 day or 4day split?
Posted Fri, 03/18/2011 - 04:48
Hi
This routine would be perfect if you are looking to gain muscle. 3 or 4 day split would be fine, it's personal preference.
Posted Mon, 03/14/2011 - 08:55
hi steve,my current routine is : monday - chest & triceps
tuesday - back & traps
wednesday - legs
thursday - shoulders
friday - biceps.
Will a routine like this work for gaining mass?
Posted Fri, 03/18/2011 - 04:49
Biceps are one of the smallest muscle groups but they have their own day? You are probably over training them. I would need to see your full routine to advise if it's any good... post it on the forum.
Posted Tue, 03/15/2011 - 12:37
Hi steve
Im 15, been at the gym for 1 month n 3 weeks... what number of sets and reps should i do to build strength and size up?
Posted Fri, 03/18/2011 - 04:50
Look in the work out section for beginners, pick a routine from here and do it for 8-10 weeks, then move to an intermediate routine. Do not modify the routines :)
Posted Sat, 03/19/2011 - 05:29
hey shaun, my routine is - monday : back
tuesday : triceps & legs
wednesday : rest
thursday : shoulders & abs
friday : biceps & chest.
Is this routine okay or does something need to be changed?
Posted Sat, 03/19/2011 - 05:35
I am about to start this routine - monday : back
tuesday : triceps & legs
wednesday : rest
thursday : shoulders & abs
friday : biceps & chest
Is this routine okay or should it be changed?
Posted Thu, 03/24/2011 - 04:32
monday : chest / biceps
tuesday : legs
wednesday : rest
thursday : back & abs
friday : shoulders / triceps
I would do some thing like this, personally I would also hit biceps after back.
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