- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout45-70 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Bored and looking for a new routine to spark your interest?
While I don’t normally support program hopping, sometimes you just need a change.
Whether it be because you are tired of the same old protocol or because your progress has stalled, sometimes you just got to move on from your current program.
Whatever your own personal reason is, I think you’ll like this routine.
Recommended: Need help building muscle? Take our Free Muscle Building Course
The following workout routine is a 4 day per week protocol. It follows a push, pull, legs split and adds in an extra day focused on building the muscles that help provide a “V”-taper illusion.
It’s perfect for most intermediate lifters and can be performed for 6-8 weeks (or longer depending on your goals).
When selecting a weight, try to choose a weight that will challenge you for the prescribed rep ranges. You should finish each set feeling as though you could get just 1-2 more reps if really pushed to do so.
Rep tempo should be relatively slow on each lift. Follow a 2/0/2 tempo when performing each exercise.
Rest periods will be relatively individualized. I would recommend keeping them to a minimum. Rest just long enough to recover and then jump into your next set. For most, this will be somewhere between 1-2 minutes in between sets.
Day 1: Push Workout
|Incline Bench Press||4||6-8|
|Dumbbell Bench Press||3||10-12|
|Seated Dumbbell Press||4||6-8|
Day 2: Pull Workout
|Bent Over Row||4||6-8|
|One Arm Dumbbell Row||3||10-12 Each|
|(Weighted) Chin Up||4||8|
|Lat Pull Down||3||10-12|
|Wide Grip Bicep Curl||3||12|
Day 3: Leg Workout
|Seated Calf Raise||4||8-10|
|Standing Calf Raise||4||12-15|
Day 4: V Taper Focused Day
|Incline Dumbbell Press||3||12|
|Machine Shoulder Press||3||10|
|Cable Lateral Raise||3||12|
|Seated Cable Row||3||10|
|Wide Grip Lat Pull Down||3||12|
The program above is for anyone looking for a change of pace routine and is perfect for helping you build a “V”-taper.
It can be used during both fat loss and muscle building phases depending on how you set up your nutrition at the time of performing it.
One can utilize this program for however long s/he likes, however, the minimum recommended duration is 6 weeks.
If you have any additional questions about the workout, please feel free to leave us a comment below.
Shall i add 1 or 2 exercises for triceps at push day? Any recommendations about rep & sets range? I didn't notice something relevant at the "push" day.
Dips are for triceps, but you can also do dumbbell skull crushers and overhead extensions. You can also find others in our Exercises section.
Follow similar sets and rep ranges in the workout.
Where do you fit in the rest days?
You can either take one day rest after two workouts, or you can take two days rest after doing all four workouts if you've been training for a while.
I have nerv damage in my wrist, what can I di instead of dips ?
Training in a gym or at home? Want to make the best recommendation possible, so long as your doctor has given you clearance to train.
Any chest press machine or decline press would work. Make sure you wear wrist wraps so you have extra support.
In the gym
1. Is it possible to do a back squat instead of a front squat? I'm really not comfortable with the front squat.
2. What can I do instead of deadlift
1. Yes, you can do back squat instead of front squat.
2. Why do you want to swap the deadlift? I don't want to make a recommendation if you can't do that one, either. The reason will help me make the best choice.
It's just that I don't really know deadlift but I wil learn, thanks.
2 more questions:
1. Is there any alternative for Seated Calf Raise? I don't have it in my gym
2. I also don't have the Standing Machine Calf Raise in my gym. Is it possible to do it standing with a dumbell ?
Rack deadlifts or hyperextensions are good substitutions. In the meantime, work on the form because the deadlift will return results that will benefit you for a long time to come.
Seated calf raises with dumbbells work well. I train at home, and that is my go to. Same with the standing version. You can also do calf raises on the leg press as a sub for the standing calf raise. Hope this helps!
shall i substitute flat barbell bench press instead of dumbell flat bench press ?
Sure, Sherif. Go for it. Let us know how the program goes for you!
After day 4 to repeat the cycle?
You'll work out 4 days a week with 3 off days. You will repeat that schedule for 8 weeks.
My gym doesn't have heavy enough dumbbells and I'm ready to progress on the incline dumbbell press. Would a standing upward fly using cables be a good alternative?
Alex - have you thought about trying Incline Cable Flys? Check out the video below.
Tried it today and they were fantastic! Thank you. I'm also having problems with the wide grip lat pull downs on day 4 due to shoulder pain. What would be a good alternative for this?
Is it definitely shoulder pain? I ask because wide grip lat pulldowns are really targeting your back.
Yes, my left shoulder. I had an injury there a few years ago but I only get pain when doing the wide lat pull downs
Not the normal ones.
Hi, Alex. Sorry to read that you deal with shoulder issues, and kudos for trying to find ways to still make progress. If you have good experience with pull ups, then do those instead. I would also suggest something with a neutral grip so that the rear delts aren't as involved. A neutral grip pulldown or a pullover would be great examples. If those don't help, you might need to speak to a physician about your specific injury.
Yes, defiantly my shoulder. It's from a previous injury from years ago. Would I be able to swap them with pull ups?
This is a good routine. Similar to one I’ve kind build myself with an Upper/Lower/Push/Pull. The only thing I’d do is add a a couple more arm exercises in to give them some extra love.
Do you advice to add one or two ABS exercise in the end of each workout?
Hey Filipe - you can definitely do that
Hi I'm an experienced trainer. I use PPL or UL regularly due to ever changing work schedules. Legs are a focus so I'm planning on using this programme & adding another leg day on the end so it would be P/P/L/V TAPER/LEGS over 7-8 days. Ill also fit cardio/active recovery in where possible. Is it the same weight for all working sets & increase when target reps are met ?
Hey Stewart - all of that sounds great! And yes, you'll use the same weight for all working sets and increase weight when target reps are met.
The rep range for all the exercises are 8-12..so if I get 12 on my first set..do I need to increase the weight for the 2,3, and the 4th set?
Hey Klaus - no you don't have to increase weight for the other sets. You can complete all sets at 12 reps and then increase weight the following week.
Hi! Can I do like this? Push, Pull, Rest, Leg, V Taper, Rest, Rest? Or How should I do?
Hey Hein - yes, you can use that schedule
Is this enough volume for true muscle building? All of the total reps (for each muscle group) is way under the recommended 90-120 reps per week to stimulate muscle growth. I’ve been doing PHAT with decent results but that one is a huge time eater. Trying this to save some time if possible.
Thoughts? Thanks in advance.
Hey Thomas - if you're looking for a program with more volume, check out this one: https://www.muscleandstrength.com/workouts/5-day-muscle-and-strength-bui...
What about rest days ?
a really good program,what comes after you finish this?
There are lots of great workouts you can check out on our site. If you like the 4-Day split, I recommend this one.
Even though there is a day dedicated for pull and push. are any of these workouts targetting biceps and triceps directly?
Wide Grip curls and dips will both target those groups. There is plenty of direct and indirect arm work in this workout.
Hi, I have completed three other routines and feel it is time for me to get into intermediate lifting. How should I go about increasing my weight on the lifts?
If you're asking how to increase your weight on lifts, you're likely still very much in the beginner stage. Everyone progresses differently. It may take some additional experimentation or working with a coach in person to learn what progressions are best for your individual goals.
Looks good. Will give it a try after I finish up my current upper/lower routine
Any tips on better learning when you’re truly getting near failure? Sometimes I think I am two away but then I’ll do a set where I just push all out and find I can do way more reps than when I stopped thinking I was two away from failure.
Unfortunately, for most, the only way to truly test failure is to have a spotter - and not many people do. Just do your best and be in tune with your body during your workouts.
Nothing for rear delts?
The workouts you find online are simply templates and wont meet every individual's specific needs and goals. If you'd like to add more work for rear delts, you're more than welcome to.
Can i increase some of the exercise in the push day?
Sure, if you feel it's necessary.
A good training program. The selection of exercises and the range of repetitions should work for everyone and for those seeking more, you can add the second day of the legs yourself.
What is 2/0/2 tempo? I searched in internet and couldn't find anything.