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


Close-grip barbell bench press
Sets: 3 Reps: 10


Cable rope overhead triceps extension
Sets: 3 Reps: 10


Reverse grip triceps pushdown
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


Standing dumbbell calf raise
Sets: 4 Reps: 12


Seated calf raise
Sets: 4 Reps: 8
Day 3 - rest day
Description is empty
No exercises
Day 4
Shoulders


Seated barbell military press
Sets: 4 Reps: 10


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


Alternate incline dumbbell 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