This 4 day split by Scrutiny from Muscle & Strength is an effective muscle building workout that features an arm day sure to provide results.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

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.
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
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
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
Exercise Sets Reps
Weighted Crunch 3 10-12
Planks 3 As long as possible
Exercise Sets Reps
Squat 4 12, 10, 8, 6
Walking Dumbbell Lunge 4 10, 8, 8, 6
Exercise Sets Reps
Stiff Leg Deadlift 3 10, 8, 6
Leg Curl 3 10, 8, 6
Exercise Sets Reps
Standing Calf Raise 3 12, 10, 8
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
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
Exercise Sets Reps
Weighted Cable Crunch 3 12, 10, 8
Cable Torso Rotations 3 12, 10, 8
Posted on: Tue, 08/12/2014 - 02:20

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)

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

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

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

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

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

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

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

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

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


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.

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

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.

M&S Team Badge
Posted on: Thu, 02/07/2013 - 15:54

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

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

Thanks for the info Joey!

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

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

M&S Team Badge
Posted on: Thu, 01/31/2013 - 19:02


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

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

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

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

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

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

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

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

M&S Team Badge
Posted on: Thu, 12/27/2012 - 11:05

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.

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

would this routine be good for a complete beginner

M&S Team Badge
Posted on: Tue, 12/11/2012 - 11:47

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.

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

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

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

Do you add more weight for every rep?

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

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)

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

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!

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

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

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

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

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

Hey, Do you train to failure?

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

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?

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

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?

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

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?

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

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

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

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

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

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 ...

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

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..

Posted on: Mon, 03/19/2012 - 08:49

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?

M&S Team Badge
Posted on: Tue, 03/20/2012 - 12:24

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

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

How much time between sets?

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

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?

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

How long does the workout take?

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

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

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

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

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

how long do you rest between sets and exercises?

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

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..

M&S Team Badge
Posted on: Wed, 12/21/2011 - 13:37

That should work ok.

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

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

M&S Team Badge
Posted on: Wed, 12/21/2011 - 13:36
Posted on: Mon, 12/12/2011 - 11:43

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?

M&S Team Badge
Posted on: Wed, 12/21/2011 - 12:50

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.

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

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 ...

M&S Team Badge
Posted on: Mon, 12/19/2011 - 15:25

You can use dumbbell flyes.

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

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?

M&S Team Badge
Posted on: Thu, 12/15/2011 - 12:54

Hi Rafa,

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