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4 Day Split Muscle Building Workout

Type: Muscle Building Workout
This is one of nearly 400 different workouts that make up our
Training Program  » Find out more

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.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
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CHEST & CALVES // Monday
Instructions:
  • 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

General Warm-up

Steady Pace
1 miles 
 
Targets: 
Muscle Groups:
Cardio
None
 
Description: Steady pace training should be performed at a level 5, 6 or 7 intensity level for your chosen CV exercise type. If you are using steady pace as a recovery pace between high intensity intervals, then this should be performed a ...

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2

Specific Warm-up

4 sets
4 sets
4 sets
4 sets
Push Up
10 reps 
 
Targets: 
Muscle Groups:
Chest
Core
Triceps
 
Description: The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Also because of the position you have to maintain to do this exercise correctly, it also works the core, abdominals, legs a ...

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3

Superset 1 - Chest

3 sets
4 sets
4 sets
4 sets
Bench Press, Barbell
9 reps 
Wide grip
 
Targets: 
Muscle Groups:
Chest
Triceps
 
Description: The barbell bench press is probably one of the most well known gym exercises. It's a core exercise used by power lifters and body builders because it works the chest muscles and triceps hard. It's quite a difficult exercise t ...

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Bench Press, Barbell
12, 10, 8 reps 
Narrow grip
 
Targets: 
Muscle Groups:
Chest
Triceps
 
Description: The barbell bench press is probably one of the most well known gym exercises. It's a core exercise used by power lifters and body builders because it works the chest muscles and triceps hard. It's quite a difficult exercise t ...

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4

Superset 2 - Chest

3 sets
4 sets
4 sets
4 sets
Bench Press, Dumbbell, Inclined
12, 10, 8 reps 
 
Targets: 
Muscle Groups:
Upper Chest
Shoulders
Triceps
 
Description: The inclined dumbbell bench press targets the upper part of the chest muscle and also the triceps muscle. It's performed in a very similar way to the inclined barbell chest press but using dumbbells for an additional challen ...

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Bench Press, Barbell, Inclined
12, 10, 8 reps 
Wide grip
 
Targets: 
Muscle Groups:
Upper Chest
Shoulders
Triceps
 
Description: The inclined barbell bench press targets the upper part of the chest muscle and also the triceps muscle. It's performed in a very similar way to the inclined dumbbell chest press but using a barbell instead. Using a barbell ...

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5

Circuit 1 - Chest and Triceps

3 sets
4 sets
4 sets
4 sets
Bench Press, Dumbbell, Declined
12, 10, 8 reps 
 
Targets: 
Muscle Groups:
Lower Chest
Back
Triceps
 
Description: The declined dumbbell bench press targets the lower part of the chest muscle and also parts of the back & the triceps. It's performed in a very similar way to the declined barbell chest press but using dumbbells for an addit ...

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Tricep Kickback, Dumbbell, Standing
12, 10, 8 reps 
 
Targets: 
Muscle Groups:
Triceps
None
 
Description: The standing dumbbell tricep kickback is an effective exercise for isolating the tricep muscles, and is performed by holding a dumbbell in one hand, keeping the upper arm stationary and extending the elbow out behind you. Bel ...

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Tricep Kickback, Dumbbell, Standing
12 reps 
Lighter than the previous set
 
Targets: 
Muscle Groups:
Triceps
None
 
Description: The standing dumbbell tricep kickback is an effective exercise for isolating the tricep muscles, and is performed by holding a dumbbell in one hand, keeping the upper arm stationary and extending the elbow out behind you. Bel ...

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6

Superset 3 - Triceps

3 sets
4 sets
4 sets
4 sets
Tricep Extension, Dumbbell, Seated
12, 10, 8 reps 
 
Targets: 
Muscle Groups:
Triceps
Core
 
Description: The tricep extension is an effective exercise for developing the tricep muscles, and is performed by gripping a single dumbbell with both hands, keeping the elbows stationary and extending the elbows to raise the weight. Perf ...

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Push Ups, Tricep, Diamond
10 reps 
 
Targets: 
Muscle Groups:
Triceps
Abdominals
Chest
Obliques
 
Description: The diamond push up is also known as the tricep push up because the position of the hands, it focuses more on the triceps and shoulders, rather than the chest like the conventional push up. It's a challenging exercise as it ...

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7

Elevator Set 1 - Triceps

3 sets
4 sets
4 sets
4 sets
Tricep Pushdowns, V Bar
12 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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Tricep Pushdowns, V Bar
10 reps 
Heavier than the previous set
 
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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Tricep Pushdowns, V Bar
8 reps 
Heavier than the previous set
 
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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Tricep Pushdowns, V Bar
6 reps 
Heavier than the previous set
 
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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8

Abs: ABSolute Power

Plank, Elbow
30 secs 
 
Targets: 
Muscle Groups:
Abdominals
Chest
Lower Abs
Triceps
 
Description: The elbow plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period. If your goal is to achieve six pack abs, then the plank exercise is definitely one to include ...

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Crunch
90 secs 
 
Targets: 
Muscle Groups:
Abdominals
Obliques
 
Description: The standard abdominal crunch exercise targets the stomach muscles. The crunch is a safe and effective exercise that is great for beginners to help develop strong abdominal muscles.

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Plank, Elbow, Side
30 secs 
Right elbow down, contracting your right oblique
 
Targets: 
Muscle Groups:
Core
Abdominals
Obliques
 
Description: The elbow side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period exercise. The side position really works the oblique abdominal muscles and will build inner ...

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Side Bends, Lying
90 secs 
Lying on your left side contracting your right oblique
 
Targets: 
Muscle Groups:
Obliques
Abdominals
 
Description: Lying side bends really target the internal and external obliques. If you want to build a good set of abdominals then you need to work the obliques on a regular basis. This exercise will also help to improve core strength.

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Plank, Elbow, Side
30 secs 
Left elbow down, contracting your left oblique
 
Targets: 
Muscle Groups:
Core
Abdominals
Obliques
 
Description: The elbow side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period exercise. The side position really works the oblique abdominal muscles and will build inner ...

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Side Bends, Lying
90 secs 
Lying on your right side contracting your left oblique
 
Targets: 
Muscle Groups:
Obliques
Abdominals
 
Description: Lying side bends really target the internal and external obliques. If you want to build a good set of abdominals then you need to work the obliques on a regular basis. This exercise will also help to improve core strength.

» More Information


Plank, Elbow
30 secs 
 
Targets: 
Muscle Groups:
Abdominals
Chest
Lower Abs
Triceps
 
Description: The elbow plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period. If your goal is to achieve six pack abs, then the plank exercise is definitely one to include ...

» More Information


Crunch
90 secs 
 
Targets: 
Muscle Groups:
Abdominals
Obliques
 
Description: The standard abdominal crunch exercise targets the stomach muscles. The crunch is a safe and effective exercise that is great for beginners to help develop strong abdominal muscles.

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9

Cardio

Interval
Fartlek Training: 1 minute of moderate effort, 40 seconds of high effort
 
Targets: 
Muscle Groups:
Cardio
None
 
Description: Cardiovascular exercise interval at a high intensity, which means working at WorkoutBOX intensity level of 8, 9 or 10 depending upon your specific goal and fitness levels. High intensity intervals are performed for a short p ...

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