Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
This is an intermediate muscle building workout for lifters who:
- Have experienced beginner gains and are confident they know how to build muscle.
- Have a solid grasp of exercise form on the major compound movements.
- Know how to set up an effective muscle building eating plan.
About The 4 Day Workout
Overload
Overload is critical to the muscle building process. Push each set for the maximum number of reps, stopping that set either when you feel your form is slipping, or if you feel like you may fail on the next rep. Do not train to failure. The point is to stimulate growth, not annihilate your body and central nervous system.
Add weight to each exercise as frequently as possible, when it makes sense. I recommend using the same weight for every set of a given exercise, and when you are able to perform a comfortable number of reps on each set, add weight.
Rep Ranges
Rep ranges are simply a guideline. It's is ok to go over them, or a hair under at times. Again, the magic is overload. Rep ranges are simply a tool.
5 Minute Burn Periods
For each body part you will perform a 5 minute burn out period. These sets are brutal. Pick a weight that allows you to perform about 12-15 reps. Over a 5 minute period you perform as many reps as possible with that weight, starting and stopping sets as needed. Rest only long enough to catch your bearings and breathe, and then start knowing out more reps.
5 minute burn out periods are not about sets and reps. They are about finishing off an already fatigued muscle. Don't obsess (or even count) over how many total sets you do. Instead, try to do as many reps as possible in 5 minutes using whatever rest periods you need to survive.
Recommended: Need help building muscle? Take our Free Muscle Building Course
4 Day Maximum Mass Workout Split
- Day 1 - Back and Biceps
- Day 2 - Chest and Triceps
- Day 3 - OFF
- Day 4 - Quads, Hamstrings and Calves
- Day 5 - Shoulders, Traps and Forearms
- Day 6 - OFF
- Day 7 - OFF
Day 1 - Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 2 | 5 |
| One Arm Dumbbell Row | 3 | 8-12 |
| Wide Grip Pull Up or Lat Pull Down | 3 | 10-12 |
| Barbell Row | 3 | 8-12 |
| Seated Cable Row or Machine Row | 5 Minutes | Burn |
| EZ Bar Preacher Curl | 3 | 10-12 |
| Concentration Curl | 3 | 10-12 |
| Seated Dumbbell Curl | 5 Minutes | Burn |
Day 2 - Chest & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 3 | 6-10 |
| Incline Dumbbell Bench Press | 3 | 8-12 |
| Chest Dip | 3 | AMRAP |
| Cable Crossover or Pec Dec | 3 | 12-15 |
| Machine Press or Dumbbell Bench Press | 5 Minutes | Burn |
| EZ Bar Skullcrusher | 3 | 8-12 |
| Two Arm Seated Dumbbell Extension | 3 | 8-12 |
| Cable Tricep Extension | 5 Minutes | Burn |
Notes: AMRAP = As many reps as possible.
Day 4 - Quads, Hamstrings, and Calves
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 6-10 |
| Leg Press | 3 | 15-20 |
| Hack Squat or Dumbbell Lunge | 3 | 8-12 |
| Leg Extension | 5 Minutes | Burn |
| Stiff Leg Deadlift | 3 | 8-12 |
| Leg Curl | 5 Minutes | Burn |
| Standing Calf Raise | 3 | 10-15 |
| Seated Calf Raise | 5 Minutes | Burn |
Day 5 - Shoulders, Traps, and Forearms
| Exercise | Sets | Reps |
|---|---|---|
| Seated Barbell Press | 3 | 6-10 |
| Seated Arnold Press | 3 | 8-12 |
| Dumbbell Lateral Raise | 3 | 10-15 |
| Hammer Strength Press or Smith Press | 5 Minutes | Burn |
| Upright Row | 3 | 8-12 |
| Barbell Shrug or Dumbbell Shrug | 5 Minutes | Burn |
| Seated Barbell Wrist Curl | 3 | 12-15 |
| Barbell Static Hold | 5 Minutes | Burn |
Notes: Barbell Static Holds. Instead of performing reps you simply hold the bar as long as possible.
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955 Comments
hello.
im plannimg to have this program in a month after ill be done with my current 12 weeks programm. i have 2 questions that ill be glad if you could aid me with:
1) can i add a day in which i do cardio (sprinting\inline skating\swimming) and do an abb+glute exercises (3 isolation exercises to each group) if not ill be glad for an advice about working the glute min+med+max in this program as well abs?
2) the barbell row is in my current programm and was in some previous programms.and it doesnt really work for me.
(with the barbell, i dont like that exercise and i never mastered the movment, never felt that that one is pushing me).
can i replace it with a lat focus exercise (i was thinking the medicine Ball Figure 8 Slam mentioned in the lats exercise section in this website).
thanks in advance
Hi Snir. You can certainly do cardio and an abs/glutes day.
I like the figure 8 slam but I think you need another row movement. Have you considered a machine row or T-Bar?
After 3 weeks, i’ve already done a lot of progress, it’s a great workout. Nevertheless, i just wanted to know if i can place the chest workout before the back workout because i feel tired when i do the back before. Finally, after 8 weeks what other workout do you suggest to take place of this one ? Thank you
Hello, Arnaud. Thanks for reading M&S. You can make the switch if you like. As for the next program, this could help.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
I'm a skinny fat 28 years old guy, is this good for me.
As long as you're eating healthy and recovering well, yes.
Bravo ! I just started a few days ago, but i feel great sensations, especially with the 5 mn burn, is it okay to use un band for that because i've got only dumbbells and barbells and no machines ? (i use dumbells just for curls) I also wanted to know how to integrate abdominals into this programme.
Bands work. Use them whenever you can.
Abs can be trained on any day with this program, and we have plenty to choose from.
https://www.muscleandstrength.com/workouts/abs
I'm new to working out, I just found this work out plan and I'm gonna give it a try. I dont have a eating/diet plan, but I do take 2 scoops of protein a day, do you think I will still see gains? Thanks
What else are you having besides the protein? Hard to answer your question without some sense of what your diet is like.
Hi. Isn't the leg day good enough for the sets and rep ranges for a week?
You should be fine doing that once a week.
Hi ! I am doing the above given routine for a month and i see results thank you!
Can i change it to chest triceps, back , legs , shoulder biceps for 4 days a week Will it be effective??
You can, but it would be hard to say if it would be as effective. I think it would help as long as you stay consistent. If you run it, let us know how it goes.
I would like to add cardio into this programme. is it ok to do cardio such as a 30 min run on rest days?
Hi, Jordan. As long as you take one complete day off a week, you should be ok.
Im do this for 8 weeks it was excellent what do yuo Offer for after that plan sorry for bad english:)
No problem, Moris. This should help you find another one.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hai, how many minutes rest every repetition??
Rest for 60 seconds between sets.
Hi! I am currently in the second week of this workout and I’m loving it. My question is, can I do the leg workout twice in a week? It just seems uneven - 3 days for upper body, and 1 day for lower. Thanks!
Hi, Ana! Each major muscle group is being trained once a week. Yes, upper body is the focus, but not the entire upper body. That said, if you feel like you can handle the leg workout twice a week without recovery being compromised, go for it!
Hi, Ana! Each major muscle group is being trained once a week. Yes, upper body is the focus, but not the entire upper body. That said, if you feel like you can handle the leg workout twice a week without recovery being compromised, go for it!
Wanting to use this plan but over 6 days. Here's an example of what I'm thinking:
Mon-Back & Bis
Tues- Chest & tris
Wed- Legs
Thurs- Shoulders, traps, foreams
Fri- Back and bis
Sat- Chest and tris
Sun- rest
Then, the following week I would start on Monday with legs, then shoulders, back and bis, chest and tris, legs, shoulders, rest. Would this work well/effectively? Thanks!
Hello, Tyla! It's hard to say whether it will be effective because that is two less days of recovery. I wouldn't do it, but if you tried it, I would suggest monitoring your recovery very carefully.
Wouldn’t a chest and back
Biceps and triceps split be a better split than your one?
Hi, John. Your pairings are popular, but this method is very successful as well. The biceps are already working with back so they will be warmed up. Same with triceps and chest.
Thanks for the comprehensive plan, few questions- is it ok to mix up the workouts among days like shoulders on day 4 and quads, hamstring on day 5?
And can you please provide a meal plan for this routine.
You can mix up the days if you like, as long as you hit them all in the week, you're good.
We have guides for both fat loss and muscle building that you can read below. We don't have a comprehensive meal plan for this program.
Fat Loss: https://www.muscleandstrength.com/expert-guides/fat-loss
Muscle Building: https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
Tqsm ☺️
Hey! How many minutes should you rest between each set?
1-2 minutes, depending on how you feel between each set.
How long should the rest periods between sets and when you change the exercise ? thank you
1-2 minutes, depending on how you're feeling.
Hi Steve,
On day five, at the end of the work out where there is a five minutes Static Hold with the Barbell. What position is that? Is that still in the wrist curl position? Thanks!
Hi, Sandy. This static hold is simply standing tall with the weight in your hands, as if you just locked out a deadlift. Hope this helps.
Yes, Thank you!
How to cover if I skipped a workout?
Say I skipped the Day 4 workout (Shoulder,traps, FA) which I do on a Thursday. Now the Monday workout would be the Day1 workout(Bicep, Back) or do I attempt the skipped Day4 workout first.
Just pick up where you left off by doing the workout you missed and move forward after that.
Help me keep my routine while im in business trip... nice work out with easy to find equipment
Am I able to do arms on a separate day? So it would be more of a 2 on/1 off 3 on/ 1 off cycle? I like to train back and chest separately so I can truly focus on the muscle-mind connection.
You should be able to train them just fine on this program since back and chest come first in the workouts. However, if you feel you need the separate arm day, then you could do the cycle as you asked. You could also find a different program that suits this need. We have many options here.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Thanks for reading M&S!
Day 1 can be on a saturday or a monday right, just from where you start
Correct.
Just on shoulders. There is no specific exercise here for the rear delts. Is there areason for this?
Cheers
Not sure, Andrew, but you can throw in face pulls or rear lateral raises if you like. Plug them in around the middle of the shoulder workout.
Could someone explain to me which static hold I’m supposed to be doing? I’ve found a million variations online and am not sure which to do
Hi, Markus! My understanding is that it would be the top of a deadlift. You can perform this in a squat rack with the bar on the safety arms at a higher height so you don't have to do the full rep when you stand with the bar.
Hi im an basketball athlete, badminton athlete, and a runner and i love bodybuilding. i wanna train 6 days per week but id be too sore to be able to play any type of sports and if i train 4 days i feel i left some gains on the table especially that most people say that u have to hit the same muscle twice per week for perfect volume but idk im lost
You don't have to hit the same muscle groups twice a week. Once is plenty, especially in your case as an athlete in multiple sports. They will be working plenty already.
4 days is perfect for you!