Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, 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.
| 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 |
672 Comments
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)
Looks like a pretty good workout, but I don't see any exercises for the lower back and forearms. ???
hi, i m skinny am going to gym for 6 month and slow progress cn i use this workout
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
in regard to the dips it says reps 10 8 6 are we adding weight to them
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!!
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.
Finish all the sets for one exercise before moving on to the next.
Thanks for the info Joey!
im recovering from mono is this a good workout to get back with? please reply
Sure
What's the rest period between each excercise and do you perform all sets of one exercise before moving onto the next
hi stive Hello I like try to ask if you can with help for a definition programs, Thank you
Hello I like try to ask if you can help for a definition programs, Thank you
are we suppose to train to failure here? There are not many notes.
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.
would this routine be good for a complete beginner
?
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
Hi Steve, with which exercise can a replace pec dec.thnx
Do you add more weight for every rep?
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)
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!
What is the best replacement for the pec dec? I used cable fly's but am unsure if this is the best substitute. Thanks
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
Hey, Do you train to failure?
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?
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?
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?
Would this give me lean muscle ??? Cause I'm a soccer player and I don't want to be very big
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
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
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..
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?
Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
How much time between sets?
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?
How long does the workout take?
sorry for another question, do i add weight when i can hit all the reps?
hi steve, i was wondering about this split, when i drop my reps , do i also drop weight, incr weight or maintain the weight?
how long do you rest between sets and exercises?
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..
That should work ok.
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
Check out the Power, Muscle, Burn:
https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-worko...
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?
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.
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 ...
You can use dumbbell flyes.
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?
Hi Rafa,
I don't recommend making changes when you are making gains. Keep doing what you're doing!