4 Day Split Routine to Gain Muscle Everywhere

This bodybuilding workout is designed to give you maximum muscle gain for your entire body because the routines are split up over a four days and cover every muscle group. Remember that you’ll get out of your workout exactly what you put into it. After warming up, perform 2-3 sets of each exercise.

Monday: Upper Legs and Calves
Squats or Leg Presses
Leg Extensions
Leg Curls
Stiff-Legged Dead Lifts
Walking Lunges (with dumbbells)

Calves:
Standing Calf Raises
Seated Calf Raises
(Superset the two, moving from one immediately to the
other with no rest)

Tuesday: Shoulders and Abdominals
Shoulders:
Dumbbell Presses (seated)
Lateral Raises (sometimes seated, sometimes standing) Upright
Rows (on the cable machine)

Abdominals:
Reverse Crunches
Hanging Leg Raises
Crunches
(Do Supersets here moving quickly from one exercise to the
next)

Wednesday: Off

Thursday: Back & Biceps
Back:
Lat Pullups or Pulldowns
Bent Over Rows
One Arm Cable Rows

Biceps:
Standing Barbell Curls (prefer using a straight bar)
Incline Dumbbell Curls (alternating)
Cable Curls

Friday: Chest, Triceps & Abs
Chest:
Dumbbell Bench Press
Dumbbell Incline Press
Cable Flyes (on incline or flat bench)

Triceps:
Triceps Pushdowns
Lying Triceps Extensions
Kickbacks

Abdominals:
Reverse Crunches
Hanging Leg Raises
Crunches
(Do Supersets here moving quickly from one exercise to the next)

Saturday & Sunday: Off

What other split workout routines do you use?

3 Comments

  • matt Posted November 30, 2010 2:24 pm

    makes me want to start my routine sooner. great post!

  • K Dan Posted December 11, 2010 4:03 pm

    Awesome post mate.

    • Bodybuilder Posted August 10, 2014 4:32 pm

      I’m gad you enjoyed it

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