Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week4
- Time Per Workout60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Exercise Ball, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
This is the 4 day workout split of Team Scivation sponsored athlete and WNBF pro bodybuilder Kurt Weidner. The split is performed as follows:
Nothing is set in stone. Kurt emphasizes changing things up by using many different exercises, techniques and grips. He generally uses about 4 sets per exercise, but that can vary week in and week out. Most sets work within the 8 to 12 rep range, but Kurt occasional drops the weight on the last set and goes for higher reps, sometimes as high as 15-17. For more information of Kurt Weidner's training variations, please visit his blog: Team Animal.
Monday - Shoulders and Back
| Monday - Shoulders and Biceps | ||
|---|---|---|
| Shoulders and Biceps | ||
| Exercise | Sets | Reps |
| Lat Pull Down | 4 | 8-12 |
| Overhead Press | 4 | 8-12 |
| Seated Cable Row | 4 | 8-12 |
| Dumbbell Lateral Raise | 4 | 8-12 |
| Barbell or Dumbbell Row | 4 | 8-12 |
| Upright Row | 4 | 8-12 |
| Machine Row | 4 | 8-12 |
| Dumbbell Front Raise | 4 | 8-12 |
| Tricep Pushdown (Or variation) | 4 | 8-15 |
| Cable or Dumbbell Curl Variation | 4 | 8-15 |
- 3-4 Shoulder exercises.
- 3-4 Back exercises.
- 2 arm exercises.
Basic movements: Pull-downs, overhead press, seated row, lateral raises, barbell or dumbbell row, upright rows, some type of hammer strength row, front raises.
Mix up types of exercises: Dumbbells, smith machine, Hammer strength, cables, barbells, etc.
Mix up angles: High, mid-body and low pulling position.
Mix up hand positions: Pronated, neutral, wide and grip width. For example, if Kurt's first back movement is a wide grip neutral lat pulldown, his next back movement will utilize a different type of grip and width. He aims to use a pronated grip, underhand grip (supinated) and a neutral grip with at least 3 different widths for his back exercises. He also uses 3 different types of resistance (cable, free weights, machine). Kurt alternates between his back and shoulder exercises.
For shoulders: Overhead/military press, lateral raise, upright row, front raises - again mixing up the types of resistance from exercise to exercise and from week to week.
2 arm exercises: Some type of tricep pushdown and some type of curls (cables or dumbbells).
Tuesday - Legs
| Tuesday - Legs | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Hip Abductor & Adductors (warm-up) | ||
| Hack Squats | 4 | 8-12 |
| Leg Press | 4 | 8-12 |
| Squats | 4 | 10-20 |
| Walking Lunge | 4 | 8-12 |
| Bulgarian Split Squat | 4 | 8-12 |
| Leg Extension | 4 | 8-12 |
| Leg Curl | 4 | 8-12 |
| Calf Raise | 4 | 10-15 |
Hip Abductor & Adductors (warm-up).
2-3 Compound exercises: Hack squats, bear squats, leg press, etc. Squats 10-20 reps. *Week 2 - Barbell squats - Heavy (looking to make PRs) and leg press high reps.
1-2 Lunge exercises: Walking lunges, split squat, step ups.
2-3 Isolation exercises: Leg extensions, leg curls, calf raises - usually as heavy as possible.
Thursday - Chest and Arms
| Thursday - Chest and Amrs | ||
|---|---|---|
| Chest and Arms | ||
| Exercise | Sets | Reps |
| Hammer Strength Bench Press | 4 | 8-12 |
| Exercise Ball Dumbbell Flye | 4 | 8-12 |
| Exercise Ball Cable Flye | 4 | 8-12 |
| Bench Dip | 4 | 8-12 |
| Skullcrushers | 4 | 8-12 |
| French Press | 4 | 8-12 |
| Tricep Extension | 4 | 8-12 |
| Alternate Dumbbell Curl | 4 | 8-12 |
| Cable Curl | 4 | 8-12 |
Chest Pressing exercise: Hammer strength, dumbbell, smith machine.
Chest 1-2 Flye exercises: Dumbbell flyes - performed on a stability ball, cable flyes, Hammer strength.
Triceps Compound exercise: Bench dip, weighted dip.
Triceps 2-3 Isolation exercises: Skull crushers, French press, pushdown/pulldown.
Biceps 2-3 exercises: Alternate dumbbell curls - Kurt is big on drop sets here, cable curls, mixing up the grips.
Friday - Lower Body
| Friday - Lower Body | ||
|---|---|---|
| Lower Body | ||
| Exercise | Sets | Reps |
| Hip Abductor & Adductors (warm-up) | ||
| Trap Bar Deadlift/Stiff Leg Deadlift | 4 | 8-12 |
| Walking Lunge | 4 | 8-12 |
| Leg Curl | 4 | 8-12 |
| Seated Calf Raise | 4 | 10-15 |
| Hyperextension | 4 | 8-12 |
| Lat Pull Down or Pull Up | 4 | 8-12 |
| Wrist Curl | 4 | 8-12 |
Lower body wrap-up: emphasizing back of legs - hamstrings, glutes, calves, lower back. Lots of flexibility here.
Hip Abductor & Adductors: Warm-up.
Deadlifts: *Week 1 - Trap Bar - heavy, *Week 2 - Stiff leg deadlift.
Lunge exercise: Walking lunges, split squat, step ups.
Leg Curl: Kneeling unilateral, standing, or lying.
Calf exercise.
Lower back: Hyperextension.
Additional back: Pull downs and pull ups.
Forearms: Wrist curler.
261 Comments
ive been doing this workout every other day opposed to the schedule given, is that ok does it hurt the program at all?
This program is the real deal guys. Tried this and my gains shoot through the roof! I wonder why i didn't grew before and to put on more volume but still have it 4daw a week was an excellent approach to gain muscle and to prevent me from overtraining like iv'e felt before on 6daw.
are there some mistakes here? It starts off by stating shoulders and back but then the routine appears as shoulders and biceps. I'm confused though because it includes lat pulldown which I thought was for back and bicep curls. Am I missing something.
Where da abs??? I need da abs in my workout
if you cant do any of these workouts dont even try to do them. if you can do it i workout 6 times a week but i dont workout the same muscle after i do it one day. the next day ill work out another muscle
Kurt I have a question, since I'm not able to workout on tuesdays or thursdays. I have Mondays, Wednesdays, Fridays, Saturdays and Sundays. Would it be possible if I did this routine instead of Mon, Tues, Wed, Thurs. I could do it Mon, Wed, Fri, Sat??
Totally fine
Hey kurt I've started this workout know and it is incredible
I would just like to know what happens if I hit the Plateau , how would I change my workout routine,must I change the machines I use or?
Kurt, what is your rest times between sets for each days? rest time between exercises?
Hey Kurt
I would like to start with your program, but I have seen that guys like to change the order of splits e.g Monday - Chest and arms. I am not sure if i am allowed to change the order of the splits?
Kurt,
I'm looking to incorporate some cardio into the weeks programme, would a cardio exercise for around 20 minutes at once or twice a week towards the end of the each week be acceptable and not ruin the programme?
Thanks,
Torio
Hey Kurt,
I would just like to say a huge Thank you for your training program. I've been in the Gym with my buddies training hard (too hard i think) for a while. These guys are reasonably big guys so i listened to what they had to say.
While training with them i had some small gains/ noticable differences, but then i discovered YOUR workout program. Over the last 6-8 weeks of following your workout, mixing things up, my whole physique has changed. I am making great gains as well as major strength gains.
This was obviously the workout for me unlike what you said in your video about "what works for your friends may not be what works for you".
Once again, Thanks.
Jamie
(Begin weight = 65-66Kg / Current = 75-76Kg)In only 6-8 Weeks)
10 Star workout!
hi kurt:
i have a question for you:
can you make me a 4 day body split?
i would like to workout on monday, wednesday, friday and sunday any suggestions?
thank you!
your friend,
josian.
Kurt I wanted to ask if my workout is fine or if I'm overdoing it.
On mondays:chest&arms
Tuesdays:back,shoulders,legs
Wednsdays:chest&arms
Thursday:back,shoudlers,legs(same thing I did on Tuesday)
Friday:abs&armsz
Saturday:cardio
Sunday:rest
Is this a good workout? I've been doing this since the beggining of highschool and the only improvement I had was chest and my back, but don't get me wrong my legs and arms didn't stay behind but they don't look like I worked them out. So what should I do, now I'm going to do your workout and hope to get better
hey kurt i dont know if my exercises are good. i dont know if im doing it right.
this is my workout...
monday: chest/arms
tuesday: back/legs
wednsday: chest/arms
thursday: back/legs
friday: abs/arms
saturday: cardio
sunday: rest
is this workout good or is it too much on my body. i need help..
This is a realy good workout, but you need to keep in mind every week you got to change your routine.Ex. 1st week regular bench press, second week incline, third week decline. This goes for every major muscle.
Hey kurt i have been following your workout now for a month and have seen great results...ive been using the diet tips and been switching things up here and there. I have a few questions tho....I have been lifting for a few months and seem to do well with a 4 day split ...guys at the gym tell me 4 days is too much...ive seen great gains tho should i cut down to 3 days a week?...and also I have heard great things about Scivation's supps which would you recommend?
I have been following this routine for months, i have gained a lot of muscle.. the only problem i cant lift on some days. . i stretch for a good 15minutes but as soon as i lift a weight my arm's go really tight and loose when i want to lift weights.. .. Why is this?
Now when you saying do 8-12 reps.....do i pick a heavy enough weight where its too failure or would i just pick high enough where i can roughly make up to 12?
Right below the sets/reps schedule, you say like 2-3 shoulder exercise etc.
Now you mean add our own exercise that has to do with that?......how long would i follow this workout to see results Just Wondering?
Would doing abs and cardio on rest days be fine?
DUDE, your work out plan is just amazing... Have been trying it for 7 cycles already and I have been evident gain of muscle mass and reduction of body fat levels. Thanks!!!!
Mr Weidner, how long did it take you before you saw results when you very first began training. I feel like I am growing a bit but not a lot, maybe i'm just being impatient?
Sid, I've been training for over 20 years, to answer your question, here's an article I wrote not too long ago:
http://teamanimal.net/2011/10/17/patience/
i like the workout but i wanted to incorporate abs workouts what days should i do those??
Would you recommend cardio on the off days? I just lost 70 pounds I am ready to start building muscle, is there any recommendations as I start?
Jose, did you watch all the videos in the series?
What would be a sufficient alternative to the machine row?
any type of row: cable, d-bell, barbell
How often do you add weight to this workout?
weight is added based on your ability to complete reps with good form...you don't just add weight arbitrarily. You have to listen to your body
Hi, Kurt I'm a 20 year old male with amazing genetics (apologize for the ego) . However, adding mass to my biceps has been the greatest challenge for me. Would you recommend me add more bicep exercises to Thursday? Thanks
Cliff, I don't believe in placing too much emphasis on biceps, since they are a small muscle group...they provide a lot of assistance in back exercises, so if you blast your back twice a week your biceps will grow. There is no need to do excessive amounts of isolation bicep work
Hi I'm trying to gain muscle it's ok if u only work
1 thing a day like
Mon- chest
Tues- arms
Wed- abs
Fri- legs
Sat- back n shoulders
Cesar, obviously this is not my style of workout routine and not what I have found to be most effective for adding muscle, but you can implement whatever kind of program you feel works best for you
Kurt, how often do you recommend mixing in ab workouts, during certain workout days or does it not matter which days?
Trevor, your question was covered earlier in the thread
hello, i just want to get in shape and lose some body fat, will this program help? thanks.
Charles, this program will work, but may be somewhat advanced for your goals...you may be interested in following a simpler split
i wanna build muscle while burning my body fat so is work out help to tap my goal!
???
Hey Kurt
I've been lifting for about a year and a half now and I haven't used and certain workout routine or anything like that. It's basically just going into the gym and one say working out upper body and the other would be lower. I've seen pretty decent results, but I think I've hit my max results for not having a certain routine. I personally think I need to start doing something more structured wise to get the results I want. Basically like everyone else, more muscle, more bulky.
My question is, do you think it would be a good idea to start doing this 4 day split to gain more muscle? Or since I've seen results with what I was doing before, I should just keep doing it. Ya know like I said, I just don't seem to be getting any bigger.
Btw, great website to. I think from the looks of it that it can help out a lot people if they put in the time and effort.
Zach, I certainly think you could benefit from a more structured routine, such as the 4 day split featured here. You'll likely make even stronger gains.
hey Kurt, I would like to know what sort of diet should be taken for these exercises.
Thanks in advance and you have great bisceps.I would like to have the same.In how many months would it be possible
Rahul, Thanks! The diet is included in the video series...there were numerous segments doen showing each meal in the 7 meal plan that I was implementing with that program.
You are not going to build a great physique overnight. I have been training for over 20 years. Patience! It takes a long time to get results afters years of persistence, discipline and hard work + consistency.
I have been doing this workout for around 2 months and have shown awesome gains. I am now however starting to plateau, do you have another workout plan that I can do next? I love your workouts and I benifit a lot from it (much more than other workouts). I am also watching some of your youtube channel, and eat the blueberry muffins daily. I just would like something else or better I can do. Hope to hear from you soon.
Johnathon, Glad you like the workout program. I have plenty of workout programs, but that is not something I just give out to people. If you are interested, you can hire me to work with you on a consulting basis and I could update your programs periodically, while also providing ongoing guidance and advice for your workouts, nutrition, supplementation and cardio. If this is something you're interested in, please email me directly: kurt_weidner@yahoo.com
I just wanna say that this workout is amazing! If you do each exercise in a controlled form, you will def. be hurting the next day like I am. I have legs today but I dont know how I will work through it. Its great cuz I am sure my body will benefit from the rest days. I used to work each body part one day a week. so that would be 5 days straight. sucks! This is the regimine for me. well at least for the next 4 to 8 weeks anyways.
Diet suggestions mate? Supplements etc..
Pat, watch the entire video series...I covered both diet and supplements