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4 Day Split Muscle Building Workout

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4 Day Split Muscle Building Workout

Type: Muscle Building Workout

This advanced 4 day split muscle building workout is a high intensity routine that will shock your muscles into growing. It hits all the major muscles in 4 separate routines. Each major muscle group is trained once a week at an intense pace to ensure that you pack on a serious amount of muscle.

The Next Step…

This routine is aimed at the more advanced individual who has progressed through various 2 and 3 day split routines and is looking to stimulate further muscle growth. Split routines allow you to divide your whole body workout into multiple days. This means that you will be able to perform more sets per muscle group, resulting in a higher volume of work and ultimately more muscle growth. Split routines allow body builders to include more exercises that focus on the smaller muscle groups which helps to fine tune their physiques whilst also factoring in vital recovery.

Summary:

Level :

Advanced

Length : 60 mins +

Routines : 4

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

CHEST & CALVES // Monday

Instructions:

Print Workout

Perform each workout once per week on separate days.
You might want to workout on Monday, Tuesday, Thursday and Friday with a rest on Wednesday.

Exercises:	Show All \| Hide All

1	Bench Press, Dumbbell

4 sets

12 reps

Decrease reps each set by 2. Last set will be 6 reps

Targets:

Muscle Groups:

Chest

Triceps

Description: The dumbbell bench press is a great alternative to the barbell bench press and is probably easier and safer for newcomers to start with. However it does get more difficult as you progress with the weight as it can be harder ...

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2	Chest Dips

4 sets

10 reps

Targets:

Muscle Groups:

Chest

Back
Shoulders
Triceps

Description: Chest dips are a slight variation on the tricep dip. The correct way of performing a chest dip is to lean further forward to focus more on the chest muscles rather than the shoulders and triceps. Dips are a great exercise to ...

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3	Cable Crossover

4 sets

12 reps

Targets:

Muscle Groups:

Chest

None

Description: Cable crossover exercises isolate the entire chest muscle. The cable crossover can be used as an alternative to the dumbbell fly or pec deck machine fly. They are also known as cable flies and can form part of a superset with ...

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4	Dumbbell Flyes

4 sets

12 reps

Decrease reps each set by 2. Last set will be 6 reps

Targets:

Muscle Groups:

Chest

None

Description: Dumbbell flyes directly target the chest muscle and make an ideal exercise to superset or follow a bench press. The only movement is in the shoulders and therefore all the focus is on the chest pectoral muscles, which gives t ...

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5	Calf Raises, Seated

4 sets

10 reps

Decrease reps each set by 2. Last set will be 6 reps

Targets:

Muscle Groups:

Calves

None

Description: Seated calf raise target the inner calf muscle. Bending your legs relaxes the main calf muscle, so that is why performing calf raises in the seated position is able to specifically target inner muscle.

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6	Calf Raises

3 sets

15 reps

Targets:

Muscle Groups:

Calves

None

Description: Calf raises target the calf muscles and help you to build strong solid calves in your lower legs. The calf muscles are responsible for you being able to stand on your tips toes and play a big part when pushing forward with th ...

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HAMSTRINGS & BACK // Tuesday

Instructions:

Print Workout

See Day 1

Exercises:	Show All \| Hide All

1	Deadlift, Dumbbell, Straight Leg

4 sets

8 reps

Increase weight on each set

Targets:

Muscle Groups:

Hamstrings

Buttocks
Calves

Description: Also known as the Romanian Deadlift (RDL). The straight leg deadlift is an excellent exercise for strengthening the hamstrings and lower back. This version uses dumbbells.

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Leg Curl

4 sets

12 reps

Targets:

Muscle Groups:

Hamstrings

Calves

Description: The leg curl is an exercise that isolates the hamstrings and also the calf muscles that are involved with bending the knee joint.

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3	Bent Over Row, Barbell, Reverse Grip

4 sets

12 reps

Decrease reps each set by 2. Last set will be 6 reps

Targets:

Muscle Groups:

Back

Biceps
Lower Back
Mid Back

Description: The barbell bent over row exercise with underhand (supine) grip targets the lats, also working the biceps. The lats are one of the largest muscles in the back and cover most of the whole lower and mid back area. They are resp ...

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4	Lat Pulldown, Cable, Wide Grip

4 sets

10 reps

Targets:

Muscle Groups:

Lats

Biceps
Mid Back
Upper Shoulders

Description: The lat pulldown works the major muscles in the back and also the biceps in the arms. It's a good exercise to progress up to doing pull ups as it develops strength in the back and arms, so its ideal for beginners.

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5	Dumbbell Row, Single Arm, Bench, Elbow In

4 sets

10 reps

Targets:

Muscle Groups:

Back

Biceps
Rear Shoulders

Description: The single arm dumbbell row has the elbow tucked into the side of the body and targets the main back muscles. Using a bench helps to stabilize the position. To progress and make the exercise more challenging, it could be perf ...

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6	Cable Rows, Seated , Wide Grip

4 sets

12 reps

Decrease reps each set by 2. Last set will be 6 reps

Targets:

Muscle Groups:

Mid Back

Biceps

Description: Seated cables rows with a wide grip are a great way to work the mid back muscles. Varying the widths of your hands focuses the intensity on different areas of the back and because it's a pulling exercise, you are also working ...

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SHOULDERS, TRAPS & TRICEPS // Thursday

Instructions:

Print Workout

See Day 1

Exercises:	Show All \| Hide All

1	Push Press, Barbell

4 sets

12 reps

Decrease reps each set by 2. Last set will be 6 reps

Targets:

Muscle Groups:

Front Shoulders

Mid Shoulders
Triceps
Upper Back
Upper Shoulders

Description: The barbell push press is an effective exercise for developing the deltoids, and is performed by pressing overhead, extending the arms, only slightly using the legs. Using the legs allows you to gain momentum from the lower b ...

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2	Upright Rows, Barbell

4 sets

12 reps

Decrease reps each set by 2. Last set will be 6 reps

Targets:

Muscle Groups:

Upper Shoulders

Biceps
Front Shoulders
Mid Back
Mid Shoulders
Upper Back

Description: The upright row exercise works the upper, mid and rear shoulder muscles most intensely. It also works the front shoulders, biceps, forearms and back to lesser intensity. It's a great upper body exercise and will really help t ...

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3	Reverse Flyes, Dumbbell

4 sets

12 reps

Decrease reps each set by 2. Last set will be 6 reps

Targets:

Muscle Groups:

Rear Shoulders

Back

Description: The dumbbell reverse flye targets the rear shoulder (posterior deltoid) muscles. Performing reverse flyes with dumbbells is quite a challenging exercise, so start with a relatively light weight to perfect the movement. Squeez ...

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4	Shoulder Shrugs, Barbell

4 sets

12 reps

Decrease reps each set by 2. Last set will be 6 reps

Targets:

Muscle Groups:

Upper Shoulders

Upper Back

Description: Develops the upper shoulders to build a broad strong sloping neckline. Can be performed with a barbell, dumbbells, cables or any other suitable resistance equipment.

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5	Dips, Bench

4 sets

10 reps

Targets:

Muscle Groups:

Triceps

Chest
Rear Shoulders

Description: Bench dips work the rear shoulders and triceps and are a great body weight exercise that can be done almost anywhere when a bench is available. It's quite easy to do and is great for beginners to start out building strength ...

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6	Tricep Extension, Lying Barbell

3 sets

10 reps

Decrease reps each set by 2. Last set will be 6 reps

Targets:

Muscle Groups:

Triceps

None

Description: The lying tricep extension is an excellent exercise for developing larger triceps as it targets the tricep muscle group intensely. It can be quite a difficult exercise to get right if you are doing it for the first time, so ...

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7	Tricep Pushdowns, V Bar

3 sets

12 reps

Decrease reps each set by 2. Last set will be 8 reps

Targets:

Muscle Groups:

Triceps

Forearms

Description: Tricep pushdowns isolate the tricep muscles and using a V bar works the larger lateral head of the muscle more intensely. This exercise is very easy to perform and can be done by beginners to help develop strength before movi ...

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QUADS & BICEPS // Friday

Instructions:

Print Workout

See Day 1

Exercises:	Show All \| Hide All

1	Squat, Barbell

4 sets

12 reps

Decrease reps each set by 2. Last set will be 6 reps

Targets:

Muscle Groups:

Buttocks

Calves
Hamstrings
Thighs

Description: The barbell squat is a good all round exercise that works all the lower body parts. It's based on multiple joint movements in the legs, so it works all the major muscles. Because it requires balance and coordination your abdo ...

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2	Squats, Barbell, Front

4 sets

12 reps

Decrease reps each set by 2. Last set will be 6 reps

Targets:

Muscle Groups:

Thighs

Buttocks
Calves
Hamstrings

Description: The front squat works the same muscles as the standard back squat, but because the load is further forward it places more stress on the quads and adds a variation to the standard exercise. Before trying this exercise for the ...

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3	Step Up, Dumbbell

4 sets

12 reps

Step down close to bench to work quads. Decrease reps each set by 2. Last set will be 6 reps

Targets:

Muscle Groups:

Buttocks

Calves
Hamstrings
Thighs

Description: The dumbbell step up is a great exercise for working the buttocks and legs. It will develop leg strength very quickly and improve your balance and coordination.

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4	Pull Ups, Underhand

4 sets

10 reps

Narrow underhand grip to focus on biceps, not back

Targets:

Muscle Groups:

Lats

Biceps
Mid Back
Rear Shoulders

Description: Pull ups (also known as chin ups) are the classic bodyweight exercise and are often used by exercisers as a measure of personal fitness. It's a difficult exercise to do and requires a large amount of upper body strength. If ...

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5	Bicep Curls, Dumbbell, Bench, Inclined Prone

3 sets

10 reps

Decrease reps each set by 2. Last set will be 6 reps

Targets:

Muscle Groups:

Biceps

Forearms

Description: Performing a bicep curl with dumbbells while on a bench in the 'Prone' position (facing down) helps to really target the biceps by removing any influences from other stronger body parts. Often when performing a bicep curl in ...

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6	Hammer Curl, Standing

3 sets

10 reps

Decrease reps each set by 2. Last set will be 6 reps

Targets:

Muscle Groups:

Biceps

Forearms

Description: The standing hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a neutral grip. Performing the exercise whilst sta ...

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What are People Saying

@jvant88 - I recommend increasing weights each set if possible. Your last 2 sets should really challenge you, but don't sacrifice technique for weight.

wrote at 1:18 PM on Monday, July 26, 2010

@jdp08f - Glad we could help so far Joey - but this is only the beginning!

wrote at 12:48 PM on Monday, July 26, 2010

with these exercises should we increase the weight in each set or stay at one weight the whole exercise

wrote at 9:17 PM on Sunday, July 25, 2010

I am a 25 year old college student who still thinks he is 21. I was in decent shape and started out with this workout in week 1 only doing 3 sets of 8 reps. Tried to run for at least 2 miles before hand, sometimes stopping at 1.5 miles. I am in the middle of the second week of this workout. I am now trying to follow it to a T along with adding at least a 2 to 2 1/2 mile run before starting the work out.

AMAZING RESULTS IN ONLY A WEEK AND A HALF! ! !

Next week is my down week where I will decrease weights and increase reps, and then the following week it go big or go home.

By combining the running with this workout, I would be willing to say at the end of this month I would have lost 2-3% body fat and gained about 10 lbs of muscle with the aid of protein shakes, vitamins (from wal-mart), and eating healthy!

Thanks for the inspiration Travis. After this month is over, I am probably going to look into getting started on a specified workout through here to ensure I am not plateauing.

wrote at 3:51 PM on Thursday, June 03, 2010

@jdpf08f - this is great news man! Know that after about 4 weeks you may start to plateau on a static routine like this. To avoid that, I recommend you try one of our programs like Bigger, Stronger, Leaner.

wrote at 10:32 AM on Thursday, June 03, 2010

@wrstl08 - Remember, all of these are quick fix sample workouts. They're not complete, periodized, or varied. Its function is to give you a little direction and get you comfortable in the gym before starting a WorkoutBOX Training Program.

wrote at 4:07 PM on Thursday, May 13, 2010

this work out has a great shape but it is missing any abs and alot of other core muscle work

wrote at 10:47 PM on Tuesday, March 02, 2010

@devraj - Check out our Muscle Building Elite Program. It's a 5 day split, but it's more than most can handle!

wrote at 4:11 PM on Thursday, May 13, 2010

i WANT SUM GOOD MUSCLE BUILDING 6 DAYS SPLIT WORKOUT ROUTINE.

wrote at 1:45 AM on Sunday, July 19, 2009

Looks very similar to the routine I use now, except for a few extra exercises. Will add them into my routine....And its true yo have to EAT!

wrote at 10:59 AM on Saturday, July 18, 2009

Write something...Sorta like what I'm doing now, but with a few
variations, Looks like something that will help me. Think I'll try
it soon.

wrote at 11:17 AM on Tuesday, July 07, 2009

im doing something similar to this at the moment but im thinking of including 1 or 2 cardio days inbetween weight training. im thinking that this will allow me to build muscle and be burning fat at the same time; is this a good idea or will this prevent me from building muslce.

wrote at 6:53 PM on Saturday, June 13, 2009

Like the look of this workout, gonna give it a try.

wrote at 11:38 AM on Tuesday, April 28, 2009

4 day splits give you a good solid base to build on, just gotta remember to eat eat eat, cant put on muscle without those extra calories

wrote at 5:50 AM on Sunday, April 26, 2009

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