Scrutiny's 4 Day Muscle Building Split

This 4 day split by Scrutiny from the Muscle & Strength forum is an effective muscle building workout that features an arm day sure to provide results.

Workout Summary

Build Muscle
Split
Intermediate
4
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female

Workout Description

Workout Notes:

  • Drop Sets. For arm day drop sets, use a heavy weight and perform as many reps as possible. Without resting, move to a lighter resistance and perform as many reps as possible. Repeat this pattern, dropping weight two more times.
Monday
Chest
Exercise Sets Reps
Bench Press 4 12, 10, 8, 6
Incline Dumbbell Bench Press 4 10, 8, 8, 6
Pec Dec 4 10, 8, 8, 6
Shoulders
Exercise Sets Reps
Military Press 3 10, 8, 6
Dumbbell Lateral Raise 3 10, 8, 6
Bent Over Dumbbell Reverse Flyes 3 10, 8, 6
Tuesday
Back
Exercise Sets Reps
Wide Grip Lat Pull Down 4 12, 10, 8, 6
Seated Cable Row 4 10, 8, 8, 6
One Arm Dumbbell Row 3 10, 8, 6
Cable Shrugs 3 10, 8, 6
Abs
Exercise Sets Reps
Weighted Crunch 3 10-12
Planks 3 As long as possible
Thursday
Quads
Exercise Sets Reps
Squat 4 12, 10, 8, 6
Walking Dumbbell Lunge 4 10, 8, 8, 6
Hamstrings
Exercise Sets Reps
Stiff Leg Deadlift 3 10, 8, 6
Leg Curl 3 10, 8, 6
Calves
Exercise Sets Reps
Standing Calf Raise 3 12, 10, 8
Friday
Triceps
Exercise Sets Reps
Close Grip Bench Press 3 10, 8, 6
Tricep Dips 3 10, 8, 6
Two Arm Dumbbell Extension 3 10, 8, 6
Rope Tricep Extension (Dropset) 1 Max reps - 3 drops
Biceps
Exercise Sets Reps
EZ Bar Preacher Curl 3 10, 8, 6
Concentration Curl 3 10, 8, 6
Cable Curls (Drop Set) 1 Max reps - 3 drops
Abs
Exercise Sets Reps
Weighted Cable Crunch 3 12, 10, 8
Cable Torso Rotations 3 12, 10, 8
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About The Author
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672 Comments+ Post Comment

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Posted Tue, 08/12/2014 - 02:20
BigDickMickey

This workout looks pretty good, however why are lower back and the forearms not covered? Also is 3 sets for abs enough? (3 of the sets are for obliques not abs with the cable torso rotations)

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Posted Wed, 06/18/2014 - 03:25
Rehan Malik

Looks like a pretty good workout, but I don't see any exercises for the lower back and forearms. ???

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Posted Fri, 11/29/2013 - 10:41
hashan

hi, i m skinny am going to gym for 6 month and slow progress cn i use this workout

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Posted Fri, 05/24/2013 - 15:23
Lizzie

Hi Steve, I am a teenager looking to build lean muscle mass and was was wondering how I can balance out 4 meals per day and how much I should eat

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Posted Sat, 02/16/2013 - 14:29
jacob

in regard to the dips it says reps 10 8 6 are we adding weight to them

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Posted Thu, 02/14/2013 - 12:27
Joe

Hello,

I just started this program this week. Anyone on here done this program before? What were your results?

I am doing this to build muscle and define myself more. Is this the right program? Any Advice would help.

Just a bit about me. I went from 230 - 160 in about 1 1/2 years and now I would like to get more bulky and defined. For awhile i had a slight runners body and would like to gain weight in all muscle.
Thanks!!

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Posted Thu, 02/07/2013 - 15:48
Mike

This may seem like a silly question, but do you complete each exercise and then move on to the next? Or, can I start my first set of bench, then go to incline dummbell bench, then pec deck, then repeat for the second set? Don't want to make costly mistakes.

Joey's picture
Posted Thu, 02/07/2013 - 15:54
Joey

Finish all the sets for one exercise before moving on to the next.

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Posted Thu, 02/07/2013 - 16:50
Mike

Thanks for the info Joey!

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Posted Mon, 01/28/2013 - 01:06
jacob

im recovering from mono is this a good workout to get back with? please reply

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Posted Thu, 01/31/2013 - 19:02
mnsjason

Sure

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Posted Mon, 01/07/2013 - 13:54
Nicky

What's the rest period between each excercise and do you perform all sets of one exercise before moving onto the next

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Posted Fri, 01/04/2013 - 15:29
juri

hi stive Hello I like try to ask if you can with help for a definition programs, Thank you

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Posted Fri, 01/04/2013 - 15:14
juri

Hello I like try to ask if you can help for a definition programs, Thank you

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Posted Wed, 12/26/2012 - 21:02
Edgar

are we suppose to train to failure here? There are not many notes.

Joey's picture
Posted Thu, 12/27/2012 - 11:05
Joey

For the main lifts, aim for the recommended reps with good form. Once you're able to complete them - add weight. The drop sets can go to failure.

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Posted Mon, 12/10/2012 - 23:41
ali

would this routine be good for a complete beginner
?

Joey's picture
Posted Tue, 12/11/2012 - 11:47
Joey

This routine is better suited for intermediate lifters. I would recommend spending some time doing a beginner routine and working on perfecting your form for all exercises.
https://www.muscleandstrength.com/workouts/beginner

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Posted Fri, 09/28/2012 - 10:52
Rohan

Hi Steve, with which exercise can a replace pec dec.thnx

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Posted Wed, 09/19/2012 - 23:37
Mario

Do you add more weight for every rep?

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Posted Tue, 09/18/2012 - 19:17
Jacob E

can u change 12,10,8,6 for 6x6 making the same number of total reps but being able to use a higher weight.

Wondering if i can do this for the big 3 (bench, squat, and DL)

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Posted Tue, 09/18/2012 - 10:53
Wolf

Hi Steve,
What is the benefit or difference in doing 3 sets at 10,8,6 versus doing 3 sets at 10 reps for each set? Thanks!

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Posted Wed, 08/15/2012 - 13:27
lucas

What is the best replacement for the pec dec? I used cable fly's but am unsure if this is the best substitute. Thanks

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Posted Tue, 08/07/2012 - 23:20
Luis

i have a question guys so in the chart syas 4 sets and reps is 12,10,8,6
i want to lnow if every time i finish a rep is a set

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Posted Mon, 08/06/2012 - 14:52
David

Hey, Do you train to failure?

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Posted Tue, 07/31/2012 - 05:00
Jeremy

my father is a pretty fit dude, and he told me when working out i should do pullups and dips, 3 sets of each at the begining of each workout. is that good advice? or would i just be over working my muscles?

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Posted Wed, 07/18/2012 - 01:40
Dominicanyor

How often should I do cardio? And should it be done before or after workout? And how much time should i spend on the treadmill?

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Posted Fri, 07/13/2012 - 10:43
Eric

Hi, Steve. I'm a newbie in weight training. What exercise can I substitute for the tricep dips since the gym I've been going at doesn't have one?

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Posted Sat, 06/23/2012 - 22:16
Led Leon

Would this give me lean muscle ??? Cause I'm a soccer player and I don't want to be very big

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Posted Fri, 05/04/2012 - 02:12
Joel

Hi, been out of the gym for about 1-2 years and work behind pc. I am now about 7kgs overweight. I have a full gym set. Anyone got a good program they can recommend where first 10-12 weeks are muscle building and then next is cardio etc. Keen to keep it simple as have limited time. $$ on food etc is no problem, just fitting in the most effective routine in limited time. thanks for any help

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Posted Tue, 04/10/2012 - 11:31
paul

hey Steve
can you tell me pls,in this routine you inclouded the warm-up sets or not(it is a piramid training)?
my english is ...
tx
Paul

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Posted Wed, 03/21/2012 - 03:53
Ravi

hey steve
though i made progress in size but without the desired shape of the body with my current exercise routine ..but i wanna knw if i follow the above this 4 day routine ... will this help me in gaining size and shape more efficiently ... if yes how long should i follow this routine..
awaiting for ur response..

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Posted Mon, 03/19/2012 - 08:49
BYRON F

So do you increase the weight your lifting for every rep you do or do you lift the same weight for all the same reps?

Steven's picture
Posted Tue, 03/20/2012 - 12:24
Steven

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

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Posted Tue, 03/06/2012 - 17:32
Connor Howlett

How much time between sets?

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Posted Tue, 01/31/2012 - 01:00
Jamal14

what is a good protein product to drink/eat before or after the gym? (other than a dietary plan) ... some type of shake, or protein bars that are good and recommended with this workout?

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Posted Mon, 01/30/2012 - 22:53
Clide

How long does the workout take?

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Posted Thu, 01/12/2012 - 10:50
morrison

sorry for another question, do i add weight when i can hit all the reps?

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Posted Thu, 01/12/2012 - 10:40
morrison

hi steve, i was wondering about this split, when i drop my reps , do i also drop weight, incr weight or maintain the weight?

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Posted Sat, 01/07/2012 - 05:22
joe

how long do you rest between sets and exercises?

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Posted Sun, 12/18/2011 - 11:50
Dave

Would it make any difference if I took my rest day on thursday and did the legs on wed instead? I cant go to the gym on thursdays...

Also, did you modify the workout to include deadlifts? I saw a few people asked about adding them, but I see them on the leg day..

Steven's picture
Posted Wed, 12/21/2011 - 13:37
Steven

That should work ok.

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Posted Wed, 12/14/2011 - 13:21
Tracy Wright

Hi Steve,

Ive been following one of your three day routine for beginers for about 5- weeks to get back inshape Ive been out of the gym for about 2-years
I really need your help on a good 4-day split routine, which one do you reccommend.
Thanks, Tracy

Steven's picture
Posted Wed, 12/21/2011 - 13:36
Steven
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Posted Mon, 12/12/2011 - 11:43
Brian

How much time should I rest between sets and exercises? How can I incorporate cardio into this workout without screwing it up or impacting my results?

Steven's picture
Posted Wed, 12/21/2011 - 12:50
Steven

Rest about 90 to 120 seconds between most sets. Take a little longer if need be on more taxing exercises.

Cardio won't impact results as long as you aren't undereating. Just don't perform it right before lifting.

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Posted Sun, 12/04/2011 - 08:10
karan876

hi steve,
this wo prog is amazing .
but in my gym there is no machine for pec dec chest workout
so what can i replace it with
thanks ...

Steven's picture
Posted Mon, 12/19/2011 - 15:25
Steven

You can use dumbbell flyes.

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Posted Fri, 11/25/2011 - 12:55
Rafa

this workout is amazing! i did this routine for 8 weeks at first i did not see any gains. i added one rest day between workout days and it and voila! i started gaining like crazy!

i want to change my routine so i don't become accustomed to it. what do you recommend?

Steven's picture
Posted Thu, 12/15/2011 - 12:54
Steven

Hi Rafa,

I don't recommend making changes when you are making gains. Keep doing what you're doing!