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.
- Pre-Workout - 1 scoop of MTS Clash, 1 scoop of MTS Vasky and 5 grams of EthiTech Creatine.
- Intra-Workout - 2 scoops of MTS Machine Fuel in 20 ounces of water.
- Post-Workout - 5 grams of EthiTech Creatine and a serving of Huge Gainer, which includes 25 grams of protein.
With a 3 to 1 carb to protein ratio, Huge Gainer is the perfect post-workout meal. Forget the Pop-tarts and try this great tasting gaining fuel. Buy now.
4 Day Split Workout for Building MuscleThis 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.
When to add weightHeavy 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
|Quads and Hamstrings|
|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|
|Chest and Triceps|
|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|
|Back and Traps|
|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|
|Pump - Machine or Smith Machine Shrugs||1||5 minutes|
|Shoulders and Biceps|
|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|