Designed for someone who's been lifting for a while and wants to step up their training. The workout has a 2 days on, 1 day off, 1 day on, 1 day off schedule.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout60 minutes
  • Equipment Required
    Barbell, Cables, Dumbbells, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

This 4 day split was designed for someone who's been training for a while and wants to step up their training. The workout has a days on, one day off, one day on, one day off schedule. This workout was designed specifically for pure muscle size.

Each muscle group should be warmed up for 5 minutes. Abdominals should be trained on Mondays and Thursdays with 2-3 exercises, 20 reps per set.

Daily Workout Schedule:

Monday - Chest and Biceps
Exercise Sets Reps
Bench Presses (2 x warmup sets) 2 15
Bench Presses 3 8
Incline Dumbbell Bench Presses 3 8
Incline Flys 3 8
Exercise Sets Reps
Barbell Curls 3 8
Dumbbell Curls 3 8
Concentration Curls 3 8
Tuesday - Legs
Exercise Sets Reps
Stiff-Leg Deadlifts 3 8
Single Leg Curls 3 8
Exercise Sets Reps
Squats 3 10
Leg Presses 3 8
Leg Extension 3 8
Exercise Sets Reps
Standing Calf Raise 4 15,12,10,8

Wednesday: Rest Day

Thurday - Back
Exercise Sets Reps
Pullups 2 Warm up
Barbell Row 3 8
Seated Row 3 8
One-Arm Dumbbell Row 3 8
Deadlifts 3 6

Friday: Rest Day

Saturday - Shoulders and Triceps
Exercise Sets Reps
Dumbbell Press 2 Warm up
Military Press 3 8
Front Raise 3 8
Bent Over Dumbbell Laterals 3 8
Exercise Sets Reps
Cable Pushdowns ("V" Bar) 3 8
Close-Grip Bench Presses 3 8
Overhead Dumbbell Extensions 3 8

Sunday: Rest Day

Posted on: Fri, 05/06/2016 - 10:53

This workout (alongside a ton of cardio) is kicking my butt in the first week. Love it! I'll probably stick with this one for 2-3 months.

Posted on: Wed, 09/17/2014 - 14:14

Hey, do I need to follow workout exercises exactly as written? For example 3 biceps exercises in a row?

Posted on: Wed, 11/06/2013 - 05:57

Hi steve
my goal is not to gain the weight but to keep it according to BMI and want muscular body. Going gymfrom last 8 months. Suggest me the workout.
Thank you

Posted on: Wed, 09/18/2013 - 01:45

hi there is 2x warmup sets in bench press exercise is that mean pectoral fly ?

Posted on: Sun, 09/01/2013 - 13:47

Is it okay to switch off exercises for example 1 set dumbbell fly, 1 set concentration curl, one set dumbbell fly...( not superset still taking short rest periods). Or is it more effective to get all chest out of the way, and then get all bicep out of the way?

Posted on: Mon, 08/12/2013 - 23:44


Posted on: Fri, 07/12/2013 - 15:42

Can I work on forearms on a rest day?

Posted on: Sun, 07/07/2013 - 13:48

HI, I have a question. on back days can I do lat pulldowns instead of the pullups. I don't feel confortable yet to do the pullups. thanks.

Posted on: Fri, 06/28/2013 - 16:09

Is it okay to work triceps with one day of rest before chest day? Can I work back Thursday, shoulders and tris Friday then rest 2 days before chest day on Monday?

Posted on: Fri, 05/31/2013 - 01:29

This program is good. In 3 weeks I've gained 6 lbs muscle. Focus on moving slow through the rep range with perfect form. Don't be afraid to use light weight if you cannot maintain good form. The reps/sets/and rest days work very nicely!

Michael Michel
Posted on: Sat, 05/06/2017 - 18:43

What is rest time between sets?

M&S Team Badge
Posted on: Mon, 05/08/2017 - 09:21

Hi Michael,

Rest intervals will depend on your own ability. For hypertrophy training, which this program is geared more towards, you'll want to keep rest in the 0-60 second range.

Hope this helps!

Posted on: Mon, 10/22/2018 - 14:11

5 years later and I think this deserves chiming in. This is a great program. I switched to it after stalling on all my compound lifts doing a 3x5 routine. I’m moving past plateaus due to the added volume. But there is no way you can add 6 lbs of lean muscle in 3 weeks. This defies anatomy and physiology.

Alok Desai
Posted on: Fri, 03/22/2013 - 13:41

Hi, for how many weeks should I continue this program before progressing to another level of workout routines?

Posted on: Thu, 03/07/2013 - 16:02

I had a heart attack three years ago. So I have to watch cholersterol, sat fats etc.. I am trying to lose some weight and also gain some muscle mass.
My routine right now is day one Chest, back, abs, 30 min. cardio, day two biceps, triceps, shoulders, abs and 30 min cardio, day three legs, abs, and 30 min. cardio, and day four just 45 min. cardio. Is this a good routine or how would you adjust? What foods would you recommend for buidling muscle mass and losing weight with low sat fats, low cholesterol?

Posted on: Sun, 02/24/2013 - 11:58

hello sir, I want to know whether doing the Chest & the exercise for biceps will affect the growing progress of muscle group? Because chest is a pushing exercise where Biceps working out is a pulling exercise

Posted on: Wed, 10/24/2012 - 01:27

Hey Steve,i'm currently using a new split and i would like to know if it's good. Is it too much or just ok. Thanks!
Mon-chest, tris, shoulders Heavy day
Tue-Back, Traps, Bis, Abs Heavy day
Wed-Quads, hams, calves Heavy day
Fri-Chest, tris, bis, forearms Medium day
Sat-Legs, back, and abs Light day

michael hendry
Posted on: Fri, 10/19/2012 - 22:57

Have been using following routine day 1 biceps, chest, back. Day 2 legs, abs and shoulders. Day three 15 mins on cross trainer, rower and treadmill goin to gym 5 days a week. wondering if this workout would be suitable as im changing gyms and wont have access to fitness instructer any more thankyou

mick h
Posted on: Fri, 10/19/2012 - 22:50

ive been going to the gym for 6 months now working bicepts chest and back one day, legs shoulders and abs next day and 15 mins on rower cross trainer and treadmill on last day of rotation although going 5 days per week would this be suitable workout for me as am changing gyms because of price and willnot have fitness advisors to advise ta

Posted on: Tue, 10/02/2012 - 15:27

Hey, i was wondering if it is necessary to do Stiff-Leg deadlifts hamstring and One-Leg Leg Curls, as they are both hamstring exercises? And if yes what is a good alternative to One-Leg Leg Curls as my gym doesn't have that machine.

Posted on: Sat, 09/08/2012 - 09:40

hey steve,
can i do shoulders triceps on Friday and rest sat/sun then start monday? my rest days would be wendsday saturday sunday.


Posted on: Tue, 09/04/2012 - 22:08

hi steve
I made some changes in this schedule
please check if its pefect
mon-chest n triceps
tues-abs n cardio
wed-back n biceps
fri-legs n shoulder

pls correct me if m wrong

Posted on: Wed, 08/22/2012 - 07:16

Hey Steve,
Can we replace the incline bench press for a decline or will the flys ensure a good cut

Posted on: Tue, 08/14/2012 - 18:06

like the routine but can you do the rest days" wed , sat sun??.."instead of wed fri sun..

Posted on: Tue, 07/17/2012 - 20:19

Hey i've been doing the following routine
Abs everyday cardio 4-5x a week current weight 148lbs 5ft 7 18 years old 4% bf i want to gain size on my back and chest also i feel like my current workout is at a plateau so im going to try a 4 day split i usually superset everything and train for 40-45 mins high intensity can i switch shoulders to have there own day and make tricep go with back?

Posted on: Thu, 05/10/2012 - 20:33

This back workout was kinda weak... I did everything to my full 8th rep failure and i wanted to do the list all over again .. im not the toughest kid either... 117lbs 17yrs 195lb bench press 240lb squat... what cani add to this list or should i not work myself more on back days???

Posted on: Thu, 04/12/2012 - 17:42

Can I move the Saturday workout to Friday and keep all other days as scheduled ??

Posted on: Tue, 04/10/2012 - 12:35

Should i add cardio to this workout before or after weights??

Posted on: Fri, 04/06/2012 - 09:52

Would it be ok to do this workout 4 days in a row?

Posted on: Mon, 03/26/2012 - 06:34


I've been using this plan for 8 weeks and it worked very well and I want to do some changes but I can't find another good workout. I would like some body leaning now but I don't know how to set up my own plan and I was wondering if you can help me? It would great if it would be similar to this one.


Posted on: Sat, 02/18/2012 - 09:06

When a routine states 3 sets and 8 reps for example should I be using the same weight or should I be increasing the weight?

Posted on: Mon, 01/23/2012 - 14:20

I want to have bigger calves. How to do it? I need help.
I work my calves 1 a week but its no working.

Bryan Le
Posted on: Mon, 12/12/2011 - 20:09

And also, when I lift dumbbells, I normally would lift 20 but then now I've grown used to it and I can do a lot of reps and I see that if I keep lifting the same weight that I've grown comfortable with, I'll have no progress. So I was wondering, should I continue lifting the 20 dumbbells or lift another weight? I have a 30 dumbbell but I feel like it's a big jump from 20.

M&S Team Badge
Posted on: Wed, 12/21/2011 - 13:08

Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

Bryan Le
Posted on: Mon, 12/12/2011 - 19:48

Hi I was wondering, is there any alternatives to incline flys because I workout at home and I don't have a back rest on my bench press. Therefore, I am unable to do this exercise.

M&S Team Badge
Posted on: Wed, 12/21/2011 - 13:07

Yes, I recommend flat bench flyes.

Elliot Nicholls
Posted on: Mon, 10/31/2011 - 09:34


Can I add in hammer curl because I heard they worked your forearm more? Also my wrists are really skinny so how about wrist curls? Also when I do incline press I can a pain in my shoulder so what can I replace then with? Can I also do dumbbell press as a full exercise as well as a warm up for shoulders?

M&S Team Badge
Posted on: Mon, 10/31/2011 - 11:23

Sure, you could use them in place of, say, concentration curls.

Dumbbell Presses are a great choice...

Posted on: Fri, 10/14/2011 - 03:26

Steve, Is this workout ok to do:

Tue (abs)
Sat(rest/ Cardio)
sun (rest)

Or by switching sat to friday am I messing my recovery time up?

M&S Team Badge
Posted on: Fri, 10/14/2011 - 14:29

So are you saying you are training just abs and doing cardio?

Posted on: Fri, 05/06/2016 - 10:56

I think he's saying he does that on top of the workout plan prove.

Posted on: Sun, 10/02/2011 - 11:22

If I'm 77kg, I have a good, protein- rich diet (6 meals ofc), will I buff up? I workout obviously The supplements that I'm using are Whey and Casein.

Morning: 5 eggs (boiled) + (2 scrambled)

Pre-evenin snack: 1.25 scoop whey (30g protein) + yoghurt (around 5g) + bannana

Lunch: 2 chicken breasts with rice (apple + cucumber) I hit the gym after an hour

Post-workout: 1.25 scoop with bannana

Dinner: Tuna fish and peanut butter (32g protein)

B4 sleep: 1 scoop casein and piece of fresh fruit and vegetable

I’m not sure what to eat exactly instead of my Post workout meal during resting days, do I take the same amount of nutrition source (whey + banana) as a mid-evening snack? Or an actual meal (as in food)?

And for my workout I follow this routine:

I workout every other day, as followed;

1st day: Chest = bench press
incline bench press
decline bench press
chest flyes
Triceps = ez bar skullcrushers
tricep pushdown
dumbell pushes

2nd day: Rest

3rd day: Legs = Bar Squats
Leg curls (for thighs)
Hamstring Curls
Leg Press
Seated Calf Press
Shoulders = Dumbbell shoulder press (sometimes i do arnold curls)
Shoulder dumbbell Flyes
Should dumbbell front lats
Shrugs (Bar)

4rth day: Rest

5th day: Back = Bent-over barbell row
Upper Row
Low Row
Front Lat Pulldown
Side Laterals
Dumbbell Low row
Biceps = Bar curls
2 sets of twisting dumbbell curls and 2 sets of normal curls

6th day: Rest

7th day: Rest

Abs + Forearms + Cardio: I’m not sure when what to do or what to play, I was told to work the abs on the “Chest and Biceps day” + “Back and Triceps day.” However I’m not sure what and when to play?

Then repeat, I also do 5 min jogging b4 working out, and 5 min of walking after

Is this workout routine schedule good enough to buff me up? I used to play 6 days a week, but I read, resting for a longer period helps recover your muscles and promotes better stamina and strength. Please if this isn’t good can you give me a good workout routine (exercises, sets, reps, weight step-ups, days to workout, for how long, how often)?

And I'm also considering Creatine (because I'm stuck on the 20kg for bench pressing), can u aid me with this issue. Whether to take or not, if yes, what brand? How many grams, when to take it (time and days), and when do I discontinue using it?

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Posted on: Sun, 10/02/2011 - 15:00

Hi Michael,

Protein intake doesn't tell me much. I need to know how many calories per day you're eating. Also, how are you progressing in weight on each exercise?

For creatine take 5 grams twice per day.

antonio344 chingon
Posted on: Sun, 10/02/2011 - 10:36

how is this plan sat-chest,bicep sun-back,tricep mon-off tue-shoulders,legs
wed-off thu-fullbody w.o nd fri off?

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Posted on: Sun, 10/02/2011 - 14:58

You don't want to work back with fatigued biceps.

Posted on: Sat, 10/01/2011 - 04:30

Can you do this workout first thing in the morning and do cardio and abs later in the day and still get good results? I want to burn fat but get stronger as well. Because of my schedule, I have more time in the morning to focus on the workout its self.

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Posted on: Sat, 10/01/2011 - 10:43


Posted on: Thu, 09/29/2011 - 11:12

What about forearems? I really wanna increase the size of my lower arm. WHen do I play, what exercises do I use?

M&S Team Badge
Posted on: Thu, 09/29/2011 - 11:55

Forearms will grow through the use of the compound exercises in this program. The constant grip demands usually do an excellent job of improving forearm size.

Posted on: Thu, 09/29/2011 - 12:15

And shrugs?