4 Day Split Workout for Building Muscle

From my experience, split workout routines are superior to full body workouts when it comes to hypertrophy. I’ve never run into a serious weight lifter or bodybuilder who doesn’t use a split workout routine training only certain muscles on certain days. I myself have experimented with multiple training methods and split workouts have always yielded superior results in putting on muscle and gaining strength. Full body routines have their benefits though, if hypertrophy is not your primary concern and your workouts aren’t too intense, they will work fine. They are ideal for women who aren’t concerned with muscle hypertrophy.

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Why are split routines superior for gaining muscle? Well, there are multiple reasons. Let’s list the best ones.

1) First reason is that you are able to train your muscles at higher intensity when you only focus on one or two muscles per workout which results in better muscular development.

2) Second, your rest period is better. In a typical 3-5 day split routine, most muscle groups are only directly trained once every 7 days. This gives your muscle optimal resting time to recover and grow.

3) Third, You get stronger because of the higher intensity you are able to perform exercises at when the volume is not so high. Which in turn increases muscle gain.

As you can see above the benefits are many, so if you are serious about gaining muscle then it’s a no brainer that split workout routines are the way to go. Now let’s get into the good stuff.


Here is a 4 day split workout routine that I’m currently using myself that has been yielding great results.

Monday: Chest and Triceps

Bench Press: 4 sets of 8-12 reps

Incline Dumbbell Press:  4 sets of 8-12 reps

Machine Flies: 3-4 sets of 8-12 reps

Dips: 4 sets of reps to failure

Tricep extensions (cable, straight bar): 4 sets of 8-12 reps

Tricep extensions (cable , curved bar)  3 sets of 8-12 reps

Skull Crushers : 3-4 sets of 8-12 reps


Tuesday: Back and Biceps

Wide Grip pullups: 4 sets to failure

Deadlifts: 4 sets of 5-8 reps

Lat Pulldowns: 3-4 sets of 8-10 reps

Cable Rows: 3 sets of 8-12 reps

DB curls: 4 sets of 8-12

Close Grip Chinups: 4 sets of 8-12 reps

Hammer Curls: 3 sets of 8-12 reps


Wednesday: Shoulders and  Abs

Military Press: 4 sets of 8-10 reps

Dumbbell Shoulder Press: 4 sets of 8-10 reps

Lateral Raises: 4 sets of 8-10 reps

Front Raises: 3 sets of 8-10 reps

Situps: 4 sets to failure

Crunches: 4- sets to failure

Planks: 4 sets of failure


Thursday: Legs and Abs

Squats: 4 sets of 8-10 reps

Leg Press: 3 sets of 8-10 reps

Leg Curls: 3 sets of 8-12 reps

Calf Raises (standing): 4 sets to failure

Calf Raises  (sitting): 4 sets to failure

Ball Oblique twist: 4 sets to failure

Leg raises: 3-4 sets to failure

Bicycle Kicks: 3-4 sets to failure



Saturday: Rest

Sunday: Rest


 Stretching: Stretch before or after your workout or both depending on how sore, tight you’re feeling.

Rest Between sets: Try to keep your rest in between sets to under 2 minutes.

Intensity: Try to use weights that will only allow you to get 8-12 reps at the most. If you feel like you can keep going after reaching 12 reps, increase the weight until you can only get about 12 reps at the most or 6 at the least.

There you have it. Remember to stick to a routine for at least 90 days before giving it up for another one. You need at least 3 months to make a fair judgement on how good your results are.



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