3 Day Split + Full Body Fridays: 4 Day Workout Program to Build Muscle

This 4 day workout program helps you build muscle by combining a high volume 3 day split with a fun and functional full body Friday workout. Give it a try!

Workout Summary

Build Muscle
Split
Advanced
8 weeks
4
30-45 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male
download pdfDownload Workout

Workout Description

If you’re similar to me, you’re constantly torn between your love of high volume workouts and the desire of functionality promoted by full body workout routines.

This workout program accomplishes both.

The first three days of the week are broken down into your traditional 3 day a week bro split.

And on Friday, we tackle a full body workout that combines both compound lifts for the lower body and bodyweight movements for the upper body.

We’ll deem this day, “Full Body Fun and Functional Friday”.

4 Day Workout Program to Build Muscle

This workout program is designed to help you build lean muscle mass. It combines 3 days of high volume work via both compound movements and isolation exercises to target specific muscle groups and a full body day.

This muscle building workout is set up like this to give you the benefits of both high volume training and high frequency training. The full body day allows you to hit each muscle group for a second time during the course of the week, albeit at a much lower volume, to assist you in eliciting a muscle building signal multiple times a week.

Despite the amount of volume, these workouts are quick and to the point. You should be in the gym for no longer than 45 minutes at a time.

Perform each rep with a 2/0/2 tempo and rest for 45 seconds between each set and exercise.

Monday: Back, Biceps

Exercise Sets Reps
1. Chin Up 3 10, 8, 6
2. T-bar Machine Row 3 10
3. Close Grip Pull Down 3 10
4. One Arm Dumbbell Row 3 10
5. Barbell Curl 3 10
6. Hammer Curl 3 10

Tuesday: Legs

Exercise Sets Reps
1. Seated Leg Curl (pre-exhaust) 4 10
2. Barbell Squat 3 10
3. Trap Bar Deadlift 3 10
4. Dumbbell Stiff Legged Deadlift 3 10
5. Leg Extension 3 10
6. Seated Calf Raise 2 20
7. Standing Machine Calf Raise 2 20

Wednesday: Chest, Shoulders, Triceps

Exercise Sets Reps
1. Standing Military Press 3 10
2. Side Lateral Raise 3 10
3. Face Pull 3 10
4. Incline Bench Press 3 10
5. Dumbbell Bench Press 3 10
6. Incline Skullcrusher 3 10
7. Tricep Pushdown 3 10

*Alternate between starting this workout with chest exercises and shoulder exercises every other week.

Friday: Full Body

Exercise Sets Reps
1. Deadlift 4 10
2. Front Squat 3 10
3. Barbell Hip Thrust 3 10
4. Dips 3 10
5. Inverted Row 3 10
6. Push Ups 3 10

Notes for this 4 Day Workout to Build Muscle

This workout is intended to be performed for 8 weeks. After 8 weeks, take a week to deload. After you’ve finished your deload week, you can return to this program if you’re enjoying it or try something new for a mesocycle.

With the main goal for this workout being to build muscle, you’ll want to eat in a calorie surplus while performing it. Use a bmr calculator to figure out your calorie needs and add in an additional 300-500 calories to that number for a solid calorie surplus.

You’ll notice that this workout program takes the basic 3x10 approach for most of the lifts. To get the most out of this program, you will want to try to progress week to week. My recommendation would be to increase the weight you use for one set of each exercise each week.

For example: Let’s say you begin this workout program barbell squatting for 3 sets of 225, 225, 230. The next week you’ll want your sets to look like 225, 230, 230. And the following week, you’ll want to make it 230, 230, 230.

Obviously progress isn’t always linear, so don’t worry if you struggle to move up on any given week. So long as you are consistent with your workouts, you’ll see the results you want.

Weight selection is going to be highly individualized by your own strength levels. For this program, aim to use 75-85% of your working max for each set. You should finish each set feeling as though you have one rep left in the tank.

If you have any other questions regarding this workout program or try it out, please let us know in the comments section below!

48 Comments+ Post Comment

No Profile Pic
Posted Tue, 12/04/2018 - 07:11
Sean

Hey Josh,
I recently started this program and am feeling great. Only question I have is will this help me lose any fat also? Trying to lose some of the fat in my gut and maybe looking to add some cardio or something to help. Thanks!
Sean

JoshEngland's picture
Posted Tue, 12/04/2018 - 09:41
JoshEngland

Hi Sean,

This program can be used to help aid in fat loss efforts - however, the only true way to lose fat mass is by eating a diet that puts you in a caloric deficit consistently.

Hope this helps!

No Profile Pic
Posted Thu, 11/15/2018 - 10:38
PJ

Hi Josh,
I have been following this program consistently for three weeks going now and am amazed by how well thought out it is.
In my case I am managing 3x per week workout days, however I definitely feel and see the benefits.
Thanks for the great routine.

Br,
PJ

JoshEngland's picture
Posted Fri, 11/16/2018 - 10:51
JoshEngland

Hi PJ,

I love hearing stuff like this! Glad you're getting good use out of the program!

Keep it up!!

No Profile Pic
Posted Sun, 09/30/2018 - 06:26
Atanas Belchev

Hi,
I am just about to finish the program and i was wondering which routine would you recommend as NEXT STEP.
Thank you.

No Profile Pic
Posted Fri, 08/17/2018 - 16:54
Ryan

I like the looks of this program alot, however, is it possible to make this a 5 day split instead of a 4 with another leg day and an upperbody day instead of fullbody? And how can I program this (sets)? I have been lifting for years and would say I am advanced. Ready to try a new type of split. I like training 5 days a week with weights
Day 1: Back & Biceps
Day 2: Legs
Day 3: Chest, Shoulders, Triceps
Day 4: Rest
Day 5: Legs (Again)
Day 6: Upper Body (Chest, Back, Shoulders, Arms)
Day 7: Rest

JoshEngland's picture
Posted Fri, 08/17/2018 - 16:57
JoshEngland

Hi Ryan,

That 5 day break down looks pretty solid to me. I've got one coming out next month that I'll be sure to link here that's a 5 day upper/lower/upper/lower/upper split. I think you'll like it. For now, what you have here looks awesome.

No Profile Pic
Posted Fri, 08/17/2018 - 19:39
Ryan

Cool! Should I be wary about sets? I train at a pretty high volume on a typical 5-day single muscle group bro split (chest, back, legs, rest, shoulders, arms, rest). I usually hit about 25 sets (supersets and drop sets included in that number) or more per muscle group since I train them individually. That being said though, the set up I mentioned about would new to me. For the upper day could I approach it like a 3 round circuit with 1 exercise per muscle group of exercises I didn't hit earlier in the week? And for the 2nd leg day should I focus on hamstrings or do less volume of a full leg day like the first leg day? I'm trying to work on hitting muscles more frequently. Gets confusing. Thank you for rummaging through my long messages!

No Profile Pic
Posted Sat, 08/11/2018 - 15:15
Ruben

Hello, does this program work with “supercompensatie” as it called in dutch. Because when you train back and biceps on monday. Wont it be to much rest before you hit the muscles again (friday). Bescause it is recommended to hit the muscle within the next 48-72 hours. And another question i have , is it possible to do one 5x5 set squad on thueseday , bech on wednesday , deathlift on friday at the beginning of the workout to put on some strenght. I like to hear wht
You think!

No Profile Pic
Posted Mon, 07/23/2018 - 09:05
Amr Selim

yet I still have a question this number of reps will help to increase the volume of the Muscle?
i have been following 15 ( with heavy ) 15 ( same weight) 12 ( increase the weight )
what do you advise?

JoshEngland's picture
Posted Mon, 07/23/2018 - 14:02
JoshEngland

Hi Amr,

Yes, the volume listed is a good rep range to increase overall muscle size.

Hope this helps!

No Profile Pic
Posted Mon, 07/23/2018 - 14:06
Amr

Big thanks.
Will start it next week

No Profile Pic
Posted Sat, 07/21/2018 - 05:52
Amr

Hi Jose
Would u plz explain to me what the meanings of
Perform each rep with a 2/0/2 tempo and rest for 45 seconds between each set and exercise.
What Tempo 2/0/2
Kindly. As i am planning to adopt ur program here.
Thanks much

JoshEngland's picture
Posted Mon, 07/23/2018 - 08:45
JoshEngland

Hi Amy,

Perform the lowering portion (eccentric) of the exercise for 2 seconds and the raising (concentric) portion of the exercise for 2 seconds.

Hope this helps!

No Profile Pic
Posted Mon, 07/23/2018 - 09:02
Amr Selim

thank u man
so lower the weight in 2 sec and raise it in 2 sec too
this is the tempo means
cool ,, that was helpful
cheers

No Profile Pic
Posted Mon, 07/23/2018 - 10:31
Amr Selim

i would like to thank you and i have another question
would the reps of 3x10 increase the muscle volume as i was used to do the previous program
2x15 with the same weight and
1x12 with heavier weight a bit
can you please advice?
thanks

No Profile Pic
Posted Fri, 06/01/2018 - 20:04
Ryan Cherry

I can't back squat because of a previous injury to my neck. I can front squat. Can I replace the Back Squat with a front squat. I see the full body day has a front squat too. Should I do a different variation, like the goblet squat or hack squat machine (the padding makes this one okay for my neck).

JoshEngland's picture
Posted Mon, 06/04/2018 - 11:03
JoshEngland

Hi Ryan,

Sure! So long as you are training the squat movement pattern in a safe fashion, you'll experience the benefits of the exercise.

Hope this helps!

JoshEngland's picture
Posted Mon, 06/11/2018 - 08:55
JoshEngland

Hi Ryan,

Hmmm.. Not sure if I can think of an alternative if neither of those are an option. How does Sumo feel? Perhaps landmine deadlifts? Might be worth working with someone in person until you're able to find variations to these movement patterns that feel good and you enjoy performing.

Hope this helps.

No Profile Pic
Posted Sun, 06/10/2018 - 12:20
Ryan

I have been told to stay away from deadlifts and back squats. I can do Front Squats, Goblet Squats, Hack Squats etc. I would just replace back squats with front squats for this program. I can do the dumbbell stiff leg deadlifts. The only exercise I can't do is a barbell deadlift and dumbbell deadlifts feel unnatural. My gym doesn't have a trap bar.. Is there a compound exercise I can replace for the deadlifts in this program that could target my legs just as well?

No Profile Pic
Posted Thu, 03/15/2018 - 12:54
Rene

I don't have time to go to a gym due to most of my time being spent at work. I own a pull up bar, pair of 50lbs db, 25lbs db, and 10lbs.. so I can't increase weight... Should I increase reps, keep the same, or burn out?? Thanks in advance

JoshEngland's picture
Posted Thu, 03/15/2018 - 16:28
JoshEngland
No Profile Pic
Posted Tue, 03/06/2018 - 13:37
Rick85

Hi, Josh, I love this workout. an alternative to the deadlift trap bar?

JoshEngland's picture
Posted Tue, 03/06/2018 - 13:44
JoshEngland

Hi Rick85,

Thanks for trying out the workout!

Any deadlift variation will work. I'd personally go with a dumbbell deadlift to best mimic the trap bar.

Hope this helps!

No Profile Pic
Posted Tue, 03/06/2018 - 11:44
Rob

Hey Josh - this looks great. What could I use as a good replacement to the t-bar row (my gym doesn't have this)?

JoshEngland's picture
Posted Tue, 03/06/2018 - 12:21
JoshEngland

Hi Rob,

Any row variation should do the trick. I'd probably sub it out for a cable row variation for that particular day.

Hope this helps!

JoshEngland's picture
Posted Mon, 06/04/2018 - 11:02
JoshEngland

Hi Ryan,

Yes, the seated cable row. You could also do a standing cable row. As mentioned, any row variation will do the trick.

Hope this helps!

No Profile Pic
Posted Fri, 06/01/2018 - 19:10
Ryan Cherry

Seated cable row work? Or are you talking about a bent over cable row to mimic the t-bar?

No Profile Pic
Posted Tue, 03/06/2018 - 07:39
MOHAMMED

I'm finishing this workout at the end of the week , i've tried it for 8 weeks and the results are there , what plan do you recommend after finishing this one ?

JoshEngland's picture
Posted Tue, 03/06/2018 - 08:56
JoshEngland

Hi Mohammed,

I transitioned to the following workout after finishing this one personally:

https://www.muscleandstrength.com/workouts/4-day-advanced-upper-lower-wo...

However, you may prefer to move on to something else. We have a lot of workouts you can browse through in our exercise database: https://www.muscleandstrength.com/workout-routines

Hope this helps!

No Profile Pic
Posted Tue, 03/06/2018 - 10:06
MOHAMMED

Thank you Josh , that's what i was thinking too , it's really a good one
Greetings !

JoshEngland's picture
Posted Tue, 03/06/2018 - 11:14
JoshEngland

You're welcome! Thank YOU for trying my programs! Let me know how you like the upper/lower.

Cheers!

No Profile Pic
Posted Mon, 02/19/2018 - 13:38
Soulstar

Out of interest...what makes this workout one for 'Advanced', rather than 'Intermediate?'

Am asking as really like the look of this but thought I would ask the expert ;)

JoshEngland's picture
Posted Mon, 02/19/2018 - 13:59
JoshEngland

Hi Soulstar,

It's kind of an in-betweener that's hard to categorize. So long as you feel capable of performing all of the exercises with the prescribed amount of volume, you're more than welcome to give this program a shot.

Hope this helps!

JoshEngland's picture
Posted Tue, 02/20/2018 - 09:22
JoshEngland

Sweet! Let me know how you like it!

No Profile Pic
Posted Mon, 02/19/2018 - 14:26
Soulstar

Only way is to get stuck in! Be back in 8 weeks! :)

No Profile Pic
Posted Thu, 01/18/2018 - 04:40
Rick85

hello josh Can this training be applied even in deficit? Does it work for muscle definition? I'm sorry for English. M Portuguese.

JoshEngland's picture
Posted Thu, 01/18/2018 - 08:51
JoshEngland

Hi Rick,

Sure, you can utilize this program while in a deficit to lose body fat. So long as you're eating the appropriate amount of calories to achieve your goals, these types of workouts will help you maintain muscle and burn fat.

Hope this helps!

No Profile Pic
Posted Mon, 01/08/2018 - 10:06
MOHAMMED EL HASNAOUI

Hello , great workout , im gonna start it today
How about abs Workout , can i add them at the end ?

JoshEngland's picture
Posted Mon, 01/08/2018 - 10:17
JoshEngland

Hi Mohammed,

Awesome! Let us know how you like it!

As far as ab workouts are concerned, it might not be necessary depending on your goals. Check this article out: https://www.muscleandstrength.com/articles/six-pack-science

Hope this helps!

No Profile Pic
Posted Mon, 01/15/2018 - 18:41
MOHAMMED EL HASNAOUI

i don't have Trap Bar Deadlift at the gym , what should i replace it with ?

JoshEngland's picture
Posted Tue, 01/16/2018 - 08:47
JoshEngland

Hi Mohammed,

I would switch it out for a dumbbell deadlift so you can keep the weight loaded to the sides. However, any deadlift variation will do the trick here.

Hope this helps!

No Profile Pic
Posted Sat, 01/06/2018 - 06:11
Bob

Great workout, well laid out on the PDF. I'll try it. Thank you!

JoshEngland's picture
Posted Mon, 01/08/2018 - 08:33
JoshEngland

Hi Bob,

Right on! Best of luck! Let me know how you like it!

Cheers!

No Profile Pic
Posted Fri, 01/19/2018 - 04:57
james

does it have to be 8 weeks can it be permanent work out program

JoshEngland's picture
Posted Fri, 01/19/2018 - 11:15
JoshEngland

Hey James!

Not at all, feel free to use this program for however long you are enjoying it and still seeing results from it.

Thanks for reading!