- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Workout PDF Download Workout
This 4 day workout routine is aimed at the intermediate to advanced bodybuilder who is currently in their growth cycle. It's slightly different to other 4 day splits on this site in that legs (hams/glutes/quads) have been split up into 2 separate days.
Abdominals should be trained on Mondays and Thursdays. Use a mixture of 3 exercises for 6 to 10 sets in total. Keep rep range for abdominals between 15 and 20.
If you need any advice on using this workout or adjusting this workout to fit your schedule ask in the comments section below.
Daily Workout Schedule:
|Monday - Quads and Biceps|
|Dumbbell Step Up||4||12,10,8,6|
|Prone Dumbbell Incline Curl||3||10,8,6|
|Alternating Hammer Curl||3||10,8,6|
|Dumbbell step up - step down close to bench to work quads. Chins - focus on biceps, not back.|
|Tuesday - Chest and Calves|
|Incline Dumbbell Bench Press||4||12,10,8,6|
|Flat Dumbbell Fly||4||12,10,8,6|
|Seated Calf Raise||4||10,8,6|
|Standing Calf Raise (one leg)||3||15|
|Cable crossovers - nice and slow, squeeze chest at the top of the movement as if you're trying to crush something between your chest muscles|
Wednesday: Rest Day
|Thursday - Hamstring and Back|
|Stiff Leg Deadlift||4||12,10,8,6|
|Underhand Barbell Row||4||12,10,8,6|
|Wide Grip Lat Pulldown (or, Wide Grip Pullup)||4||10|
|One Arm Dumbbell Row||4||10|
|Wide Grip Cable Row (overhand grip)||4||12,10,8,6|
|Deadlifts - Increase weight on each set|
|Friday - Shoulders, Traps and Triceps|
|Shoulders and Traps|
|Barbell Shoulder Press||4||12,10,8,6|
|Dumbbell Upright Row||4||12,10,8,6|
|Prone Reverse Raise||4||12,10,8,6|
|Lying Triceps Extension||3||10,8,6|
|Rope Triceps Extension||3||12,10,8|
Upright row - make arms right angles when you go up, focus on medial delt.
Rope pulldowns - pull rope apart at the bottom of the movement, don't cheat!
Saturday and Sunday: Rest Days
Are the rest days flexible? Could I for instance workout Monday, Tuesday, Wednesday and Thursday then rest Friday, Saturday and Sunday?
Hey Keith - it's best to follow the program as written with a rest day on Wednesday.
How long should the rest periods be?? 45-1min or 1-2min.... Or can I keep rest short due to lack of time from a demanding job? Thanks in advance.
I'd keep them short. 30-60 seconds should be plenty.
Hope this helps!
Is there ant alternative exerciser for the prone reverse raise?
Can the straight leg deadlift be replaced by a standard deadlift or some other exercise ? Also is this programme for early intermediate bodybuilder who has spent about 4 months in gym ?
Hi, Steve. I have a lot of questions. I hope that u will answer all of them and fix my wrong thoughts.. :)
1--what's the purpose of 6 reps? Because I know that reps below 8 dont increase the muscle volume...? Do I know it
2--you said that we must increase weights when we can do 12-10-8-6 (for example db. flies) .. so when we increase
it, we can do only 3-4 reps at last set and we will be exhausted on every set. Is it healty or useful for muscle
3--I know that medial head of triceps muscle grows by reverse grip exercises.. Is it true not to work reverse grip
4--Is it true to work tired back again on Friday? I think dip exercise exercises back again?
5--and last question... Which exercise may I change with dumbbell step up? My gym isn't suitable with it :(
A got lower back problem so i am not authorized to deadlift , can i use use another exercise instead?
I would just say tanks for this workout.
I have just gone upp 22 lbs for the last 6 monts.
I love it <3
hi steve i am 22 years old from boston ,ma im 6'2 250 with a little bit of mis section i was trying to become a bodybuilder and i m willing to do anything where do i start can u please help as far nutrient training etc etc
on back day you've written under notes "deadlifts - increase weight for each set" but havent said how many sets or reps. Is it 4 sets of 12,10,8,6?
Hi everyone. You guy are all wrong. ask me if you guy want to buildup hardness muscle builder.
Is there an alternative to this exercise ( Chin Up )
Hi there, should i be doing and cardio with this programme, if so how much and how often? Cheers
hi i don't know how should i start working out.. should i do cardio first before this workouts and what supplement i need to take ??
is this workout routine good if im cutting to get ripped?
Lovin this workout! Used to hate leg days but now that they're split up, it keeps things interesting. Also, I changed the split slightly as it think it is more time efficient: (A) Chest/Traps (B) Quads/Bi's (C) Shoulders/Tri's (D) Hams/Back. At the end of each workout I alternate stomach and calves. Haven't been this happy with a program for years! Thanks Steve.
This is a great routine, it's very well balanced. I think it has a great choice of muscle group pairing/selection for each workout and works nicely over the whole week. I am making some solid gains recently due this programme and the generally good advice and tips on how to do each lift properly found all over this website. Thanks for posting the routine and sharing the knowledge :)
My gym does not have a hack squat machine. What is the best substitute for hack squats?
my trainer told me to do dumbbell squats...put 2 dumbbells in each hand and squat the normal count and increase on weight if you want 2 go more intense
I am an avid believer in doing regular deadlifts for back. How can I imcorporate this into this workout?
Hi steve, i have been looking around and checking out the routines and i really cant tell which one would best suit me. I am 190 lbs and 5'11". I have a good amount of muscle and have been working out for about a year now. I follow a 5 day split routine that i feel is intense. I cover all the major workouts and also combine super sets with easier workouts. I have gained a good amount of muscle and have burned a great amount of fat but i feel like i am at a plateau. i do about 25-30 sets per body part excluding bis and tris which get about half that each. I regularly add new workouts to my routine. I need an intense 8-12 week routine that is advanced and would help me pack a lot more muscle as i plan to cut up after that. I can workout 4-6 days a week and do not feel much soreness any more. I will take any help i can get.
Just wanted to say that I have done this work out for 3 3/4 months and the results have been amazing. I will maybe push it 5 months (why stop if its working). The only difference from the workout instructions is that I increased weights on each set.Ive also been taking Promera Contrete Creatine. Looking forward to the 6 day getting ripped work out that you recently posted.
how many seconds of minutes rest between repetitions?
Should i change weights for each set?
hey steve if i put this into two days and worked out twice a day once in the mourning and then in the evening would and eat tons would that work or is overtraining?
I would really like to give this workout a go. However I work fri, sat and sun. Long days and can't workout on Friday. Could I do all four workouts in a row without taking Wednesday as a rest day ?
yo steve, how do you wide grip a cable row, solid workout mein
Would it be benificial to add Bench Press on the chest day?
Only as a replacement for incline bench or dips.
Hi Im a natural trainee with bodytype mesomorph &with 3 years of bodybuilding expeirence. I want gain lean muscle so please suggest if this workout will the best for me or the intermediate full body routine . I have also heard that split workouts are generally for guys on steriods. Pls suggest the need.
This workout will serve you well. 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) Eat to maximize muscle gains. Here are some articles that can help:
How many weeks do I use this 4 day split.
what do you think of this 4 way split?
monday-arms,tuesday-legs,thursday-chest&shoulers(so the whole shoulder girdle gets hit once a week since chest also works shoulers)friday-back&traps.
what about this 3-way split?
monday-chest,shoulders & biceps(triceps is to exhausted after chest&delts.wednesday-legs,friday-back & triceps( triceps has more energy and contraction power after back vrs chest & delts.
The 4 day split looks solid. Nice work. The 3 day split I would recommend switching triceps and shoulders so that your triceps are as fresh as possible for Monday's chest workout.
hi. i am really interested in your work out, but all the times iv tryed to work out in the past i usually get to worne out to finish the work out for the day. i would prefer no to take any sort of creatine or anything of that nature. do you know of any good pre-workout drink mixes or protein powders that dont have creatine in it?
just a general question...i am an ectomorph and wanted to ask that is it possible to gain muscle with eating 1000-1400 calories per day because i live in a third world country and here only royal families can afford to eat 4-5 eggs,lots of almonds,lots of meat,protein shakes etc.so a middle class person cannot eat 2000 or more calories per day?so is it possible to gain with 1000-1400 calories?
I grew up doing 6 day workouts. push/pull/legs----chestandback/armsandsholders/legs. are these still okay workouts
What can I do if I can work out wed rather then tue. How do i switch it around to still be productive?
Hey, i cant work tuesday, but rather wednesday. how do you think i can switch it around and still be productive?
Why is bench press excluded from the routine? Just curious
How long should average workout lasts? Thanks.
do we have to go in order ?
Yes, perform the exercises in the order listed.
What about the Abdominal Muscles?
You can work abs 1-3 times per week after weight training.
how long should the cardio be?
When muscle building is a primary goal, cardio can be performed 3-4 times per week for 20 to 30 minutes.
I want to build muscle but at the same time i been doing cardio and i was wondering if i should do low intensity cardio for about an hour if i wanot to build muscle and not look too bulky
It's best to focus on your diet. You can minimize fat gains when building muscle. Taker a look at these articles: