A solid 4 day split workout that is designed for those who want to build lean muscle mass and/or gain weight. Workout was developed by Shaun from the Muscle & Strength forum.
Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Cables, Dumbbells, Machines
- Target GenderMale & Female
- Workout PDFDownload Workout
Workout Description
Welcome to Shaun’s 4 day muscle building split workout! This workout was designed by Shaun and should be used by those looking to build muscle and/or gain weight.
Workout notes:
- Remember as always to warm up properly 5-10 mins cardio and stretching,
- Always complete warmup sets before the first exercise, one set little to no weight 15-20 reps and one set 50% of starting weight 15 reps.
- I have listed some good supersets and drop sets in the notes to use in this routine, remember not to over use them!
- 2-1-2 rep timing to be used with this routine.
- Ab exercises on Mon and Thurs, 2 exercises 3 sets each exercise at the end of workout.
Workout Schedule
- Monday – Chest, Triceps, Abs
- Tuesday – Legs
- Wednesday – Rest
- Thursday – Shoulders and Abs
- Friday – Back and Biceps
- Saturday – Rest
- Sunday – Rest
Recommended: Need help building muscle? Take our Free Muscle Building Course
4 Day Muscle Building Workout Split
Monday – Chest & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Press | 4 | 8-10 |
| Flat Bench Press | 4 | 8-10 |
| Incline Dumbbell Flyes | 3 | 10 |
| Cable Crossovers | 3 | 10 |
| Close Grip Bench Press | 3 | 10 |
| Overhead Rope Extensions | 3 | 10 |
| Reverse Pushdowns | 3 | 10 |
Notes: Alternate between DB and Barbell for the incline bench press exercises. Alternate between flat bench and incline DB flyes. Superset: DB press with DB flyes.
Tuesday – Legs
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 4 | 12, 10, 8, 6 |
| Leg Press | 4 | 10 |
| Leg Extensions | 3 | 12 |
| Stiff Leg Deadlift | 4 | 10 |
| Leg Curls | 3 | 12 |
| Smith Machine Calf Raises | 4 | 12 |
| Seated Calf Raise | 4 | 8 |
Notes: Superset leg press with leg extensions. Triple drop set on leg curl machine.
Thursday – Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Military Press | 4 | 10 |
| Dumbbell Lateral Raises | 3 | 10 |
| Bent Over Reverse Crossovers | 3 | 10 |
| Plate Shrugs | 3 | 10 |
Notes: Military press in front of head, use full range of movement right down in front of the shoulders. Superset Olympic bar shurgs and Plate shrugs for 10 reps on each 3 sets.
Friday – Back and Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Wide Grip Pull Up | 4 | 10 |
| Lat Pull Down | 4 | 10 |
| Seated Cable Rows | 4 | 10 |
| Bent Over Barbell Row | 4 | 10 |
| Standing Barbell Curl | 3 | 8-10 |
| Seated Alternate Dumbbell Curl | 3 | 8-10 |
| Hammer Curls | 3 | 10 |
Notes: Try negatives if you dont have a spotter or assisted pullup machine. Dropset: Lat pulldowns
