About this workout
| Workout Summary | |
|---|---|
| Main Goal | Build Muscle |
| Workout Type | Split |
| Targeted Gender | Any |
| Training Experience | Beginner |
| Program Duration | 12 Weeks |
| Days Per Week | 4 Days |
| Time Per Workout | 45-60 Minutes |
| Equipment Needed | Barbell, Dumbbells, Machines, Cables |
Compound and isolation exercises are used to properly stimulate each muscle group for optimal results. This 12-week program contains 6-8 exercises per day that will prove to be both challenging and rewarding.
Rest Periods Between Sets
Keep your rest periods between sets close to what is listed below. Rest up to two minutes when changing from one exercise to another.Related: The Ultimate 3 Day Workout Split 1500 Reps of Pain!
These rest periods are important because they ensure that you are getting the correct recovery for each particular exercise. Don't increase the rest periods in an attempt to reach the listed rep and set schedule.
Choosing Weights for Each Exercise
Choose the weight for each exercise based on the following guideline:If you can perform all the sets with the number of reps listed on an exercise then it is time to increase the weight.
Ideally, the weight should be high enough that you can reach the reps listed on the first set and have difficulty reaching the reps listed on the last two sets. Constantly challenging yourself with a progressively heavier load will provide the best results.4 Day Workout Program Outline
- Monday - Chest & Biceps
- Tuesday - Back & Abs
- Thursday - Shoulders, Triceps & Abs
- Friday - Legs
12 Weeks of Gains
Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. Properly fuel yourself with at least one gram of protein per pound of body weight. Do your best to get approximately 50% of your calories from carbohydrates and make sure you are eating enough healthy fats.Correct nutrition will allow your body to properly repair itself as you push yourself in the gym with this program. Nourish yourself with carbohydrates and protein after working out to help aid recovery. MTS Nutrition Machine Whey provides 25 grams of protein that provides excellent macros quickly and easily.
Investigate the benefits of beta-alanine and creatine; consider utilizing them if you are not already.
| Monday | |||||
|---|---|---|---|---|---|
| Chest & Biceps | |||||
| Exercise | Sets | Reps | Rest | ||
| Bench Press | 4 | 5 | 90 | ||
| Incline DB Presses | 3 | 8 | 60 | ||
| Flat DB Flyes | 4 | 12 | 45 | ||
| Barbell Curls | 4 | 5 | 90 | ||
| Preacher Curls | 3 | 8 | 60 | ||
| Incline DB Curls | 3 | 12 | 45 | ||
| Tuesday | |||||
|---|---|---|---|---|---|
| Back & Abs | |||||
| Exercise | Sets | Reps | Rest | ||
| Wide Grip Pull-Ups | 4 | AMAP | 90 | ||
| Barbell Bent Rows | 4 | 8 | 90 | ||
| Seated Cable Row | 3 | 8 | 60 | ||
| Lat Pull-Downs | 3 | 12 | 60 | ||
| Hanging Leg Lifts | 4 | AMAP | 60 | ||
| Kneeling Cable Crunch | 3 | 12 | 45 | ||
| Thursday | |||||
|---|---|---|---|---|---|
| Shoulders, Triceps & Abs | |||||
| Exercise | Sets | Reps | Rest | ||
| Military Press | 4 | 5 | 90 | ||
| Upright Rows | 4 | 8 | 60 | ||
| DB Lateral Raises | 3 | 12 | 60 | ||
| Bent Reverse Flyes | 4 | 8 | 60 | ||
| Incline Skull Crushers | 4 | 8 | 60 | ||
| Close Grip Bench Press | 3 | 8 | 60 | ||
| Rope Push-Downs | 3 | 12 | 45 | ||
| Hanging Knee Raises | 4 | AMAP | 60 | ||
| Friday | |||||
|---|---|---|---|---|---|
| Legs | |||||
| Exercise | Sets | Reps | Rest | ||
| Back Squats | 4 | 6 | 90 | ||
| Leg Press | 4 | 8 | 60 | ||
| Romanian Deadlifts | 4 | 8 | 60 | ||
| Lying Leg Curls | 4 | 12 | 45 | ||
| Standing Calf Raise Machine | 4 | 12 | 60 | ||
| Seated Calf Raise Machine | 3 | 12 | 45 | ||
Questions and results
23 comments
Running this program? Tell us what week you are on and how the progression is going. A coach answers every question here.
Peter Hill March 26, 2021
Monday: chest biceps… Tuesday: legs… Thursday: delts triceps… Friday: back
David MillerJanuary 11, 2019
yea pretty much a pro , was to easy for me to get so jacked . whats holding you back scott?
Derek JohannisJanuary 11, 2019
Similar to an upper lower workout 2x week. I like the higher frequency, but this could have its place depending on the persons recovery ability.
Rafael MartinJanuary 11, 2019
What about splitting it up this way:
Day 1-Chest/Back
Day 2-Shoulders/Abs
Day 3-Biceps/Triceps
Day 4-Legs
Kevin WoolforkJanuary 11, 2019
Four weeks in. Eight weeks to go!
jeff grayJanuary 11, 2019
I do a similar four day split with two days for push muscles since they are my weakest groups, 1 pull day, and 1 leg day.
Kevin WoolforkJanuary 11, 2019
After a four week “break in” program, I just started this 12 week program with my stepson.
Scott McclellanJanuary 11, 2019
what david? your pro now" work that hard at any level and youll grow! beginner lol please davey
Smart PotatoJanuary 11, 2019
Agreed! Just switch out Chest & Triceps/Friday = Shoulders, Biceps, and Abs… I do 4 days on, 3 days active rest. Such a great schedule!
neil underwoodJanuary 11, 2019
It’s good. I recommend changing the order so you’re not working biceps the day before back though. I posted a comment here several days ago about that concern but it looks like the folks at Tiger Fitness deemed it inappropriate and deleted it.
Ian WiegandJanuary 11, 2019
love it
neil underwoodJanuary 11, 2019
Not sure how smart it is hitting heavy on the biceps the day before back. But that’s just me……
Damon HarrisonJanuary 11, 2019
I’m printing out all these workouts. When I finish one program, and see how well it works, I will start another one of these. All of them look great. Thanks for sharing.
John HennessyJanuary 11, 2019
This is fairly similar to my workout split. The only difference is that I hit biceps and triceps on the same day. Maybe I’ll try splitting them up
Bryan KonyarJanuary 11, 2019
I’m going to try this out! thanks
Patrick SeiuliJanuary 11, 2019
Did anyone try this and get good results?
Damon HarrisonJanuary 11, 2019
May just have to give this workout a shot.
John BestJanuary 11, 2019
I do something close to this. Maybe ill give this a shot.
Bradley ThomasJanuary 11, 2019
Great plan. I started out on something similar.
Alex ZwierJanuary 11, 2019
Great breakdown for a 4 day/wk schedule for those who aren’t able to go to the gym more frequently.