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 Sun, 03/20/2011 - 23:02
the bench press is always packed with a line of people who need to use it at the gym i go to. What workouts can i do to substitute the ones which require the barbell bench press?
Posted Thu, 03/24/2011 - 04:33
DB bench press or Smith machine.
Posted Tue, 03/22/2011 - 16:51
This looks like a very awesome routine.. I am used to touching everything twice a week though (4 days M, T, T, F) my goal is to be lean...
I'm having a difficult time getting my upper mid chest. (the most under develop part on my body) Would adding 3 or so chest exercises after my shoulder day be ok???
Thanx for all your help.
Luke
Posted Thu, 03/24/2011 - 04:35
Hi
You say that your goal is to get lean but you want to add muscle to your chest, this is actually two different goals, you may find it easier to bulk up 5lbs or so and focus on adding some mass to your chest and then start cutting down again to stay lean. You need to eat big and lift big, rest is important also.
Posted Tue, 03/22/2011 - 20:07
Hi , I'm 24 5'4 and weight 146 I'm trying to follow this routine but sometimes is hard for me I don't want to gain a lot of weight but I really want to see my abs and get cut what do you think I should do I still have some fat around my belly , I lost 20 pounds also isnt it to much work to train your shoulders on one day and then do wide grip pull UPS the next day? Thank you for your answer
Posted Thu, 03/24/2011 - 04:37
Hi, You can stick with this routine, if your goal is to loose more fat then you need to do more cardio or eat less if you are not currently making progress. Wide grip pullups hit the lats so I would not class this as over training.
Posted Mon, 03/28/2011 - 21:58
Wouldn't doing shrugs on thursday and back pn friday kinda be rover working your traps? I like to focus on traps and would like to add upright row to the barbell shrugs, also was hoping for a little explanation on what you mean by supersetting them, are you saying do 6 sets on your traps?
Posted Sun, 04/03/2011 - 16:05
You can work traps on Friday with back if you want to.
Superset is 2 exercises back to back without rest so yes that would be 6 sets in total.
You would for example do;
BB Shrugs 10 reps then Plate shrugs 10 reps with no rest in between the exercises. Then you rest and repeat.
Posted Tue, 03/29/2011 - 17:21
hi steve, I am very busy on the weekends and sometimes dont make it to workout on fridays would it be bad for me to lift monday,tuesday,weds, thurs? or should i try my best to make the split work? thanks
Posted Sun, 04/03/2011 - 16:10
Hi
It would be best not to work out 4 days in a row, try and get at least 1 day break inbetween.
You could try a 3 day split instead and work Mon, Tue, Thu or just try a bit harder to get to the gym at some point between Friday and Sunday.
Don't get me wrong I some times work out 4 days straight due to other commitments but its not ideal...
Posted Fri, 04/08/2011 - 09:48
I workout at night at 8 PM after my office work.Iam presently 76 kg. I wud lik to add good definition and cuts to my body but not gain that much size. please recommend the diet i shud be taking as i am pure vegeterian. i am taking whey 2 sccops 46 grams at each workout. also suggest the number of sets and reps for each muscle group. so that i increase the tightness and definition in muscles.
Posted Mon, 04/11/2011 - 03:28
This routine will work fine, add some cardio in after each session if you are looking to cut.
You should post up for diet advice on the forum, there are people much more qualified that can help you there especially as you are vegeterian
Posted Thu, 04/14/2011 - 03:16
hey Shaun, i have changed my workout time from 8 pm to 7 am in morning nw and its working well for me. I have split my workout in 4 dys. like monday chest & triceps, tuesday :rest, wed: biceps and back, thursday :rest, friday shoulder and triceps and saturday legs and biceps.sunday :rest. after every workout i do sm cardio and abs workout toop. I have also changed the meal plan.
its like:
7-8 am workout.
8 am 1 sccop of whey shake followed by 170 grams cottage cheese.
10 am breakfast.
1:00 pm lunch
3:30 1 whey scoop shake.
4:30 tea with peanuts
7:30 4 boiled eggs.
9:30 dinner.
Please let me knw if the meal is fine.
Posted Mon, 04/18/2011 - 03:35
Hi
You need to eat some thing before your work out. It doesn't look like there's many calories between 1pm and 7.30pm, I would add some thing in here.
Posted Wed, 04/20/2011 - 04:23
My names jordan and i see that is says to do 4 sets of 8 or 10 for your chest and i was just wondering if 5 sets of 5 would help you gain faster or if the 4 sets of 8 or 10. I just hear a lot of different info from the guys at the gym. just wanna get the right info. thank you
Posted Tue, 04/26/2011 - 05:07
Hi Jordan,
Generally anything under 6 reps is classed as strength training, but you can still see good muscle gains. 6-12 reps would be classed as the 'muscle building' range. Basically you need to find out what works best for you, other people will tell you what works best for them, give it a try and see what works for you. If you're looking to make gains remember that your diet is very important.
Posted Thu, 04/21/2011 - 21:31
Hey, I was wondering if it would be okay to replace the incline flys with decline bench, I've ignored my lower chest for a while now. I would like to start this workout but is seems to not hit the lower chest.
Posted Thu, 04/21/2011 - 21:57
If you do traps with back then should the shrugs on shoulders be replaced or just stick with whats there, or even add an extra set to the workout? Thank you for your help.
Posted Fri, 04/22/2011 - 19:13
hey steve how long does this take to show results and how well does it work
Posted Tue, 04/26/2011 - 05:08
It's a good routine, but just using this work out will not bring results. You need to have a good diet and some dedication, then you will start seeing results. You should track your progress with a tape measure to make sure that you are moving in the right direction as some times it's hard to notice your own gains.
Posted Sat, 04/30/2011 - 14:17
heyy sir, i am 16 years old, i am really skinny, 5'6". I am really skinny and currently i have no muscle but i go to gym and i take whey protein but i dont see any major results. i just want to get big and have some muscles. shhould i try this workout program? can you help me to build some muscles and what do i have to do?
Thankyou!!
Posted Wed, 05/04/2011 - 04:07
Hi
If you are new to training then you need to complete a beginners work out for around 10 weeks.
If you have training experience then this routine will be fine.
To gain muscle you really need to focus on your diet, you need to be in taking more calories than you burn off during each day. Check out the Diet/Nutrition section and the forum for more diet advice and sample diets.
Posted Tue, 05/03/2011 - 18:13
i am 17, 5.8 and 1/2 tall and weigh about 180. My body fat is 13%. I have been working out for about a year and dont really see any results. I take protein. I am trying to gain more muscle and get a six pack. What is the best workout plan for me?
Posted Fri, 05/06/2011 - 03:16
This routine will be fine, the problem is your diet. Take a look in the Nutrition section at some Sample diets, use the BMR calculator and make sure that you intake more calories than this figure, preferably about 500.
Posted Wed, 05/04/2011 - 18:46
Hey steve
Is it possible to turn this in to a 3 day split doin shoulders and legs in one workout . I just work alot and dont have enough time .
Thanks mate
Posted Fri, 05/06/2011 - 03:17
Hi, I have some 3 day splits posted in the workouts section, use one of these :)
Posted Sun, 05/08/2011 - 22:27
hey Steve, i'm 15 about 6'1 and weigh about 70 kgs.
I recently tore a ligiment in my ankle so cant play sport for 6 months so im going to try put on some muscle since i'm very skinny.
whats the best way for me to start putting on muscle?
Posted Tue, 05/10/2011 - 03:21
Hi
You need to eat. Use this routine and then focus on your diet, start reading about calories intake, macros, PWO nutrition etc etc, there's plenty of articles on this site and be sure to check out the nutrition section.
Posted Mon, 05/09/2011 - 01:19
hi steve,
i have a a little trap imbalance my right trap is stonger as compared to left one .how correct this problem ..thanks in advance
Posted Tue, 05/10/2011 - 03:24
Hi
I wouldn't worry too much, it will even itself out over time, try using dumbbells for your trap work, this will prevent the stronger side from doing more work which could happen if you used a bar.
Posted Mon, 05/09/2011 - 15:52
Hi
I was just wondering how many weeks to do this for and say after 4 weeks do i drop number of reps and lift bigger weight?
cheers.
Posted Thu, 05/12/2011 - 03:55
Hi, You can use the routine until you stop making progress,I would probably recommend a week off after 10-12 weeks though. There's no need to lower the rep range if your goal is to gain muscle.
Posted Fri, 05/20/2011 - 04:01
Hello.
I don' understand- why there are Chest and Triceps in ONe day?!
It is overload, beacouse mostly all of Chest exercises paricipate Triceps- buut, if you train it more- It is Just overload.
(Similar to Back and Biceps)
It is necessary?
Tnx. :)
Posted Sat, 05/21/2011 - 14:00
If you think it is over load then do not use this routine.
When you train chest you are hitting triceps as a secondary muscle, when you train shoulders you are hitting triceps as a secondary muscle, and then you want to train triceps again on their own?... In my opinion this would be more likely to cause over load.
Posted Tue, 05/24/2011 - 16:11
Okey, clear.
No, shoulders i train with legs. No overload.
I am looking to get rest my muscles too.
Like a Mondey Chest- Biceps
WEDNESDAY- Legs, Shoulder
FRIDAY- Triceps- Back.
This is good?
Tnx. ;)
Posted Thu, 05/26/2011 - 17:00
I was saying that Shoulders also use Triceps as a secondary muscle like when training your chest, then you train them seperatly. So effectivly your triceps are getting some work during every work out you do.
Posted Sun, 05/29/2011 - 15:43
Thats clear.
But i read, that Triceps has a fast recovery time, like an Abs.
Posted Sat, 05/21/2011 - 07:11
Know there is an obvious answer, and this isn't the place to ask.. but got some all-in-one (hurricane xs) the other day and didnt realize it had so much creatine. for one im only 17, and finishing my year finals so I'm probably gonna be drinking a fair amount this summer. how badly do creatine and alcohol mix, and what are the consequences?
Posted Thu, 05/26/2011 - 17:03
Hi
You should post this on the forum, you will get bettwe advice there.
I can tell you that hurricane is over priced and I wouldn't reccommend creating until you are 18.
It's always best to get your diet sorted out first as well..
Posted Sat, 05/21/2011 - 17:23
Ive recently cut 30lbs(213-183)im really not looking to gain any weight back but wanting to put as much size on that i can at 183-190. Im nervous that if i have 3 rest days ill gain weight back, would it be ok do do cardio on the rest days or would that be counter productive on gaining muscle.
Posted Thu, 05/26/2011 - 17:08
Hi
Congrats on the weight loss, gaining and losing weight is all about your diet - You must have been intaking less calories than your BMR in order to lose that weight. If you're looking to add muscle mass you need to move back up towards maintenance levels. Cardio counts against your target calorie intake, ie if you are doing cardio then you will need to eat more food in order to hit your BMR.
I would aim to be gaining a max of 1lb per week with a good diet and routine and this should be mainly muscle that you are adding. I would do some light cardio a couple of times per week.
Posted Tue, 05/24/2011 - 17:20
Hi Steve,
Routine looks good and im going to switch to it asap as at the moment im coasting and getting bored of my full body 3/4 times a week but one question... what is this workout aimed at? i.e do you use this to get ripped and lean or to get as big as possible? Im guessing you might reply with ' Big weights=big you and low weights=ripped you but keep the workout the same just change the weight depending on the size goals' ???
Thanks mate
Gus
Posted Thu, 05/26/2011 - 17:13
Hi
Actually this workout can be used to get big and to get ripped.
The high reps low reps thing is a bit of a myth, you need to lift heavy to get big, you need to lift heavy when cutting to hold onto your muscle mass. Cutting fat comes from a good diet and cardio.
You may find that if you get big and then decide to cut by lifting light weight for high reps that you start loosing muscle mass as you are not lifting heavy weight, over loading your muscles and recruiting the right type of muscle fibres.
Posted Thu, 05/26/2011 - 09:45
hi Steve..
I am 25 now.184 cm height and 80 kg weight..i am not good in picking heavy weights....last week i have joined a nearby gym..but the problem i am facing is, i am not able to lift weights..i means in the first step itself i got tired..and my sets seems to be 6-4-3 in just4 kg dumbbells watever be the workout..but you know my body is big...nobody will believ that i was not able to lift weights...can i be able to improve my capacity...what kind of exercise is better for me...is it better for me to be in gym....i am trying my level best...but...........
kindly advise
Posted Thu, 05/26/2011 - 17:16
Hi
What are your training goals?
if 4kg is too heavy then don't be ashamed to lift lower weights, we all have to start some where and it's best to use good form and keep the weights light when you are new to training.
Hope you're not using this routine yet though as it is not for beginners.
How often do you plan to go to the gym?
Posted Fri, 05/27/2011 - 07:13
hii...now i am going everyday to gym and spendin one hour per day...i am trying as much i can...
Posted Tue, 05/31/2011 - 18:25
Hi, I wanna knoe these workout information about increased. Add weight or stay same weight to do repetition?
Posted Thu, 06/02/2011 - 03:22
Hi, you should use a weight that challenges you to complete all of the reps with good form, when you hit all of the reps for every set of the exercise it's time to move up in weight the next week.
Posted Sun, 06/05/2011 - 12:10
How often should these supersets be used?
Posted Mon, 06/06/2011 - 11:50
Use them every few weeks or when you feel like mixing it up a bit. There's no need to use them all in the same week, just use them when you feel necessary.
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