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 Gender Male & Female
- Workout PDF Download 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
401 Comments
Is there only 4 excersizes on the shoulder day? Seems short compared to the others?
Hi Joe, that is correct. The shoulders are involved in pressing and pulling movements as well. So, the front delts (pushing) and rear delts (pulling) will be working more. That is why the direct shoulder day has less exercises. I hope this helps, and thank you for reading M&S!
Is this workout good for women as well? I’m trying to build more muscle and I am looking for a 4 day split.
I believe it is great for women, Grace. If you try it, we'd love your feedback and to find out how it helped you. Thank you for reading M&S!
Even with those adjustments, I am optimistic for how you will improve. Keep us posted!
I’m going to try this minus 3 exercises that i don’t have access to those particular machines: leg extension, leg curls and bent over reverse fly. I have a cable machine but may not be wide enough
I've done about 8-9 weeks of this routine, with the exception of 2 shoulder days and 1 back day because I had other things going on. If I am ready to move to a new routine what would you recommend next? For background, I am in a 600cal deficit, weight is 187, aiming for 165. Would this be good for my goals or is there something better?
https://www.muscleandstrength.com/workouts/4-week-v-cuts-abs-workout
Hey Rell, the one you chose is as solid as it comes. I say take that one on next!
It would amazing if you could create these works to download directly onto a garmin watch. Is this something you might consider ?
Hi James, I can certainly pass that suggestion down to my editor. Thank you for the suggestion and for reading M&S!
What would be a good diet plan to follow during this routine?
Hi John, what is your goal at the moment, and do you have any food allergies I should be aware of?
Everyone wants both, but since you mentioned losing weight first, my guess that is the priority at the moment, so I will share this link with you to check out. This should help you create your own plan that will suit you.
https://www.muscleandstrength.com/expert-guides/fat-loss
I would like to lose weight but also build muscle at the same time. I'm ultimately trying to advance my diet todo so. I have no allergies
Is there any porblem with changing the days like ;
Monday - Chest and Triceps
Tuesday - Back and Biceps
Thursday - Soulders
Friday/Saturday - Legs
I like it, go for it Naseef!
Just wanted to say I've had this workout bookmarked and have been using it since 2010. 13 years (with occasional variations) and still going strong!
Hi can i add some lateral raise on chest and tricep day I’m lacking in the shoulder department thanks
Solid idea, Andrew. Go for it, and let us know how it helps! Thanks for reading M&S.
How many reps for the ab exercises?
Choose from any of the abs workouts here.
https://www.muscleandstrength.com/workouts/abs
Abs workouts sample sets and reps
Choose from any of the ab workouts here.
https://www.muscleandstrength.com/workouts/abs
Hi
What should be the break time between sets?
45-60 seconds between sets and exercises.
Can I add 3 sets of 10 of machine shoulder press after the military press?
You can if you like, Ryan.
What RPE / percentage should we be working at?
Brianna, go for a RPE of 7 or 8. Form over weight for a program like this. If your form gets compromised near the end, go lighter.
I can't do Incline flies . It hurts my shoulders badly . Please suggest an alternative exercise .
Hey Zayd
Try replacing incline dumbbell flys with incline cable flys. I find those to be easier on my shoulders.
Is it OK to try this routine (bro split) with about 1 year of lifting? Doing upper/lower and PPL routines prior. Try to put some mass on. Thanks
Absolutely, Paul.
This is a great program to help break things up and add some mass, as long as you're eating to support the growth.
How many weeks should this be done before switching to a new routine?
Hi Dan,
The program duration listed is 8 weeks.
Hi, can someone explain me what are drop and super sets? Thanks
Hi Andrew,
Check out these references:
https://www.muscleandstrength.com/articles/perfect-superset-template
https://www.muscleandstrength.com/articles/mechanical-drop-sets-strength...
I’ve just begun this workout sheet and I was wondering about rest time. Is good 1min and a half between each sets and also between different exercises?
Hi Mike,
Yep! That's a good duration for your rest periods.
Hope this helps!
Thanks, just one last question: 2 1 2 timing means (i.e. in a squat) 2 sec going down 1 sec stop 2 secs going up?
Hi Mike,
Yes, that is correct.
Hope this helps!
Hi, what do you mean in alternating barbell and DB during incline press?
Hi Mike,
One set/day do barbell, the others do dumbbell.
Hope this helps!
Thanks.. I have another question: since my biceps are quiite small do you think I should add another bicep exercise? If so which do you recommend?
Hi Mike,
There's actually plenty of bicep work within this program. I wouldn't add an additional exercise. Just give yourself time, they'll grow.
Hope this helps!
Do we maintain the weight for squats 12,10,8,6?
Hi Jack,
You'll want to increase the weight you're using as the reps decrease.
Hope this helps!
I find the workout is not enough but I do like it. Would it be wise to add on exercises ? or just switch programs entirely ?
This is the second of your routines where there are no deadlifts on back days. Is there a reason for this? Aren't deadlifts amazing for gains? Should I add them to the routine?
Steve,
Sure, I would recommend you add them in on the back day before the pullups.