4 Day Split Workout for Maximum Muscle Size

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What is the best 4 day split workout for building muscle? Good question. Here’s the answer:

There is no “best” 4 day muscle building split.

With that said, this is a solid program. If you’re not seeing the results you want, and feel like a stick figure in a world of mass monster behemoths, then give this program a try. Run it for 8-12 weeks and eat plenty of food.

You will grow. I guarantee it.

I suggest eating at 500 calories above maintenance unless you are in your late 30s, 40s (or older), or are a woman. Older individuals and female lifters should consider running about 300 calories above maintenance. Eat less than that and I can’t guarantee optimal results.

Related: 9 Brutal Ways to Kill Your Sets

Men should aim for 180 to 220 grams of protein per day. Women should aim for 100 to 120 grams per day,

I don’t mess around when it comes to pre, intra and post-workout nutrition. After 30 years of training I’ve learned that every advantage I can get is a big one. Here is my personal and recommended supplement protocol.

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4 Day Split Workout for Building Muscle

This program will assault your major muscle groups with a 3-pronged attack. First, you will perform major compound movements using 5-8 rep sets.

Next, muscle groups will be hammered with 10 rep sets using a combination of machines and dumbbell exercises. But wait! That’s not all! Each of these efforts will be supersetted with a bodyweight exercise that will up the intensity.

Finally, you will finish off each muscle with an isolation exercise featuring timed rest-pause pump work.

So to recap, major muscle groups will be targeted with:

  • Heavy weight – In the form of 6 rep sets.
  • Volume supersets – 10 rep sets supersetted with bodyweight exercises.
  • Pump work – 5 minute timed sets, pushing for as many reps as possible.

Minor muscle groups will be worked a little differently. instead of using 2 supersets per bodypart, minor muscle groups will be challenged with only one.

When to add weight

Rope Cable Triceps ExtensionsHeavy sets – Use the same weight for each set. when you are able to perform 6 reps for both sets, add 5 pounds to the bar.

Volume sets – Use the same weight for each set. when you are able to perform 10 reps for each set, add 5 pounds to the bar. When noted, superset with a bodyweight exercise for 10-20 reps, or as many reps as possible.

Pump work – This is a timed set. When you are able to perform a total of 40 or more reps during this block, add a small amount of weight to the bar. Rest only as needed during this 5 minute block.

Here is a sample schedule:

  • Monday – Quads and Hamstrings
  • Tuesday – Chest and Triceps
  • Wednesday – Off
  • Thursday – Off
  • Friday – Back and Traps
  • Saturday – Shoulders and Biceps
  • Sunday – Off
Monday
Quads and Hamstrings
Exercise Sets Reps
Squats  3  6
Superset #1 – Leg Press  3  10
Superset#2 – Jump Squats  3  10-20
Superset #2 – Hack Squats  3  10
Superset #2 – Bodyweight Lunges  3  10-20
Pump – Leg Extensions  1  5 minutes
Dumbbell Stiff Leg Deadlifts  3  6
Superset – Lying Leg Curls  3  10
Superset – Reverse Bodyweight Lunges  3  10-20
Pump – Seated Leg Curls  1  5 minutes
Tuesday
Chest and Triceps
Exercise Sets Reps
Bench Press  3  6
Superset #1 – Incline Dumbbell Bench Press  3  10
Superset #1 – Chest Dips  3  10-20
Superset #2 – Machine Chest Press  3  10
Superset #2 – Push Ups  3  10-20
Pump – Pec Dec  1  5 minutes
Close Grip Bench Press  3  6
Superset – Skullcrushers  3  10
Superset – Diamond Push Ups  3  10-20
Pump – Rope Cable Triceps Extensions  1  5 minutes
Friday
Back and Traps
Exercise Sets Reps
Deadlifts  3  6
Superset #1 – Barbell Rows  3  10
Superset #1 – Inverted Rows  3  10-20
Superset #2 – Seated Cable Rows  3  10
Superset #2 – Pull Ups or Assisted Pull Ups  3  10-20
Pump – V-Bar Pull Downs  1  5 minutes
Power Shrugs  3  6
Pump – Machine or Smith Machine Shrugs  1  5 minutes
Saturday
Shoulders and Biceps
Exercise Sets Reps
Military Press  3  6
Superset #1 – Seated Overhead Dumbbell Press  3  10
Superset #1 – Pike Press  3  10-20
Superset #2 – Machine Overhead Press  3  10
Superset #2 – reverse Bent Over Laterals or Face Pulls  3  10-15
Pump – Upright Rows  1  5 minutes
Standing Dumbbell Curls  3  6
Superset – EZ Bar Curl  3  10
Superset – Chin Ups or Assisted Chin Ups  3  10-20
Pump – Machine Curls  1  5 minutes
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Name: Steve Shaw

Bio: I don’t believe in magic training systems or rep ranges. My philosophy is simple: remain consistent, use the best possible exercises, focus upon progression and enter the gym looking to maximize each set. When you maximize each set, you maximize progress. Easy, obvious, insanely effective.