4 Day Split Workout for Maximum Muscle Size

4 Day Split Workout for Maximum Muscle Size

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.
With a superior 3 to 1 carb to protein ratio, Huge Gainer is the perfect post-workout meal. Forget the Pop-tarts and try this quality, great tasting and economical gaining fuel.

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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 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
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

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

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

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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