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.

• 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 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

Heavy 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