4 Day Muscle Building Split Routine

Type: Split
Level: Intermediate
Days per week: 4 days
Sex: Male & Female
Welcome to Shaun's 4 day muscle building split workout! This workout was designed by Shaun from the Muscle and Strength forum 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.

Day 1

Chest and Triceps

Incline dumbbell press

Sets: 4 Reps: 8 to 10

Barbell bench press - medium grip

Sets: 4 Reps: 8 to 10

Incline dumbbell flyes

Sets: 3 Reps: 10

Cable crossover

Sets: 3 Reps: 10

Day 2

Legs

Barbell squat

Sets: 4 Reps: 12,10 8,6

Leg press

Sets: 4 Reps: 10

Leg extensions

Sets: 3 Reps: 12

Romanian deadlift

Sets: 4 Reps: 10

Lying leg curls

Sets: 3 Reps: 12

Seated calf raise

Sets: 4 Reps: 8

Day 3 - rest day

Description is empty

No exercises

Day 4

Shoulders

Side lateral raise

Sets: 3 Reps: 10

Cable seated lateral raise

Sets: 3 Reps: 10

Front plate raise

Sets: 3 Reps: 10

Barbell shrug

Sets: 3 Reps: 10

Day 5

Back and Biceps

Pullups

Sets: 4 Reps: 10

Wide-grip lat pulldown

Sets: 4 Reps: 10

Seated cable rows

Sets: 4 Reps: 10

Bent over barbell row

Sets: 4 Reps: 10

Barbell curl

Sets: 3 Reps: 8-10

Hammer curls

Sets: 3 Reps: 10

Day 6 - rest day

Description is empty

No exercises

Day 7 - rest day

Description is empty

No exercises