- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration4 weeks
- Days Per Week4
- Time Per Workout90 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
This system can be used with virtually any split, but I believe a 4 day split should be used for maximal results. You can also use a 3 day split variation, which will not be detailed in this workout article. I will present a 3 day version of HIML-4 at a later date.
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The 4 Day HIML-4 Workout Split
You can perform this one of two ways: as structured, or using a 2 day on, a day off format.
- Day 1 - Chest, Biceps and Abs
- Day 2 - Quads, Hamstrings and Calves
- Day 3 - OFF
- Day 4 - Shoulders, Triceps and Abs
- Day 5 - Back, Traps and Forearms
- Day 6 - OFF
- Day 7 - OFF, or restart using Day 1's workout.
The 4 HIML-4 Workouts
The HIML-4 muscle building system utilizes 4 different styles of training, rotated over a 4 week (or 6 day cycle) period.
- Week 1 - Heavy week, focusing on 5-7 rep sets and the use of compound exercises.
- Week 2 - Intensity week, focusing on the use of slow negatives, training to failure, pre-exhaust and drop sets.
- Week 3 - Medium week, focusing on the 10 to 12 rep range with a mix of compound exercises and machines.
- Week 4 - Light week, focusing on 15 to 20 rep sets and the use of isolation exercises.
As you can see, weeks 2 and 4 are lighter training days. They provide your body with a working break and active recovery from the stresses of heavy training, while allowing you to challenge the body and build muscle.
Week 1 - Heavy Training
Do not add exercises to any of these training days. The point is to lift heavy on basic exercises. Use the same weight for each set of an exercise. Push yourself for as many reps as possible on each set without training to failure. NEVER perform more than 7 reps per set. When you can perform 7 reps for ALL 4 sets, add weight the next time you perform this workout and exercise.
Rest about 2 to 5 minutes between sets. Wait until you feel "physically ready" before starting another set. The point of this week is to move heavy weight, so proper rest between sets is crucial! Don't rush.
Week 1 - Chest, Biceps, and Abs Workout
|Incline Dumbbell Bench Press||4||5-7|
|Hammer Strength Bench Press||4||5-7|
|Standing Barbell Curl||4||5-7|
|Seated Dumbbell Curl||4||5-7|
|Weighted Sit Up||4||20|
Week 1 - Quads, Hamstrings, and Calves Workout
|Stiff Leg Deadlift||4||5-7|
|Wide Stride Bulgarian Split Squat||4||5-7|
|Standing Calf Raise||4||20|
|Seated Calf Raise||4||20|
Week 1 - Shoulders, Triceps, and Abs Workout
|Seated Barbell Press||4||5-7|
|Cable Face Pulls||4||5-7|
|Close Grip Bench Press||4||5-7|
Week 1 - Back, Traps, and Forearms Workout
|Weighted Pull Up||4||5-7|
|Reverse Grip Barbell Curl||4||5-7|
Week 2 - Intense Training
During week 2 you will be performing a limited number of sets, but each set will be very intense. As with week 1, rest as long as possible before attempting subsequent sets. All sets are trained to failure, and beyond.
After the pre-exhaust sets, each exercise is performed using 4 second negatives. Perform all non pre-exhaust sets to failure. Once you reach failure, rest for 15 seconds, and then perform 3 drop sets at, or near failure, with no rest in between sets.
When you can perform 10 reps for any given non pre-exhaust set, add weight the next time you perform this workout and exercise.
Rest until you feel "physically ready" before starting another set. As with week one, do not add in sets. The point of week 2 is take to rest from volume and heavy weight, and to stimulate muscle growth using high intensity techniques.
Note: Do NOT train abs until failure.
Week 2 - Chest, Biceps, and Abs Workout
|Dumbbell Flye (Pre-exhaust)||3||15|
|Dumbbell Bench Press||2||6-10|
|Dumbbell Incline or Decline Bench Press||2||6-10|
|Concentration Curl (Pre-exhaust)||3||15 (Each arm)|
|Side Plank||3||60 seconds|
|Hanging Leg Raise (Use straps if needed)||3||15-30|
Week 2 - Quads, Hamstrings, and Calves Workout
|Leg Extension (Pre-exhaust)||3||15|
|Leg Curl (Pre-exhaust)||3||15|
|Wide Stance Leg Press||2||6-10|
|Reverse Hack Squat||2||6-10|
|Seated Calf Raise (Pre-exhaust)||3||15|
|Standing Calf Raise||2||6-10|
Week 2 - Shoulders, Triceps, and Abs Workout
|Side Lateral (Pre-exhaust)||3||15|
|Smith Machine Military Press||2||6-10|
|Front Plate Raise||2||6-10|
|Reverse Pec Dec||2||6-10|
|Cable Tricep Extension (Pre-exhaust)||3||15|
|Close Grip Bench Press||2||6-10|
|Decline Sit Up||3||20-30|
|Lying Bench Leg Raise||3||20-30|
Week 2 - Back, Traps, and Forearms Workout
|Seated Cable Row (Pre-exhaust)||3||15|
|Lat Pull Down||2||6-10|
|Hammer Strength Row||2||6-10|
|Seated Cable Row||2||6-10|
|Smith Machine Shrug (Pre-exhaust)||3||15|
|Dumbbell Shrug (With straps)||2||6-10|
|Wrist Curls Over Bench (Pre-exhaust)||3||15|
Week 3 - Medium Training
During week 3 you will be working with a slightly higher rep range and moderately heavy weight. Rest about 2-3 minutes between most sets. Do not train to failure. Stop each set when you feel like you may fail on the next rep. When you can perform 12 reps on a given set, add weight the next time you perform that exercise.
Week 3 - Chest, Biceps, and Abs Workout
|Hammer Strength Bench Press||3||10-12|
|Incline Dumbbell Bench Press||3||10-12|
|Dumbbell Flyes or Pec Dec||3||10-12|
|EZ Bar Curl||3||10-12|
|Standing Dumbbell Curl||3||10-12|
|Weighted Sit Up||3||30|
Week 3 - Quads, Hamstrings, and Calves Workout
|Stiff Leg Deadlift||3||10-12|
|One Leg Dumbbell Squat||3||10-12|
|Leg Press Calf Raise||3||10-12|
|Hack Squat Calf Raise||3||10-12|
Week 3 - Shoulders, Triceps, and Abs Workout
|Seated Dumbbell Press||3||10-12|
|Cable Side Lateral||3||10-12|
|Bent Over Reverse Flye||3||10-12|
|Two Arm Seated Dumbbell Extension||3||10-12|
Week 3 - Back, Traps, and Forearms Workout
|Wide Grip Pull Up||3||10-12|
|Lat Pull Down||3||10-12|
|Power Barbell Shrug||3||10-12|
|Behind The Back Barbell Shrug||3||10-12|
|Reverse Grip Preacher Curl||3||10-12|
|Static Barbell Hold||3||60 seconds|
Week 4 - Light Training
Week 4 is a lighter training week. Consider it an "active de-load". You will still train hard, but the rep ranges are very high and the weight fairly light. This week will allow your joints and connective tissue a chance to recover from the wear and tear that took place over the previous 3 weeks. Once again, do NOT train to failure. Stop each set when you feel like you may fail on the next rep.
You still want to push yourself during week 4. When you can perform 20 reps for a given set, add weight the next time you perform that exercise.
Week 4 - Chest, Biceps, and Abs Workout
|Hammer Strength Bench Press||4||15-20|
|Cable Preacher Curl||4||15-20|
|Side Plank||3||60 seconds|
|Hanging Leg Raise (Use straps if needed)||3||15-20|
Week 4 - Quads, Hamstrings, and Calves Workout
|Single Leg Curl||4||15-20|
|Standing Leg Curl||4||15-20|
|One Leg Seated Calf Raise||6||15-20|
Week 4 - Shoulders, Triceps, and Abs Workout
|Standing Front Lateral||4||15-20|
|Seated Side Lateral||4||15-20|
|Hammer Strength Shoulder Press||4||15-20|
|High Pulley Overhead Tricep Extension||4||15-20|
|Decline Sit Up||3||30|
|Lying Bench Leg Raise||3||30|
Week 4 - Back, Traps, and Forearms Workout
|Reverse Grip Lat Pull Down||4||15-20|
|Incline Bench Cable Row||4||15-20|
|Seated Dumbbell Shrug||4||15-20|
|Reverse Grip Dumbbell Curl Over Bench||3||15-20|