4 Day Bodybuilding Workout Plan

In this blog post you’re going to get a complete 4-Day Bodybuilding Split Routine that focuses on building size and strength throughout all your major muscle groups. This workout routine can be used by intermediate to advanced lifters.

Note:
If you are brand new to working out, than I recommend that you start with my Basic Beginners Workout Program first.

With this workout you’ll train 4 days per week. 2 days on and then take at least 1 day off.
This is how your weekly training split may look.

Monday – Workout 1: Chest
Tuesday – Workout 2: Back
Wednesday – Rest Day
Thursday – Workout 3: Legs
Friday – Workout 4: Shoulders & Arms
Saturday – Rest Day
Sunday – Rest Day
Repeat…

Workout 1 – Chest

Note: if you can’t watch the embedded video clip above,
you can watch it right on my YouTube Channel by Clicking Here

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This is a complete bodybuilding chest workout routine that will help you build mass in your pec muscles for a thick muscular chest.

This workout starts off with a big basic compound powerlifting move and then goes into specific chest isolation exercises to develop all aspects of your chest.

The Bodybuilding Chest Workout Routine is as follows:
– Bench Press 5 sets of 5 reps
– Push Ups*
– Incline Dumbbell Flys 3 sets of 10-12 reps
– Push Ups*
– Pec Deck Flys 3 sets of 10-12 reps
– Push Ups*
– Reverse Pec Deck Flys 3 sets of 10-12 reps
– Push Ups*

*In between each back exercise do a set of push ups. The reason for this is because you’ll be able to get more total push ups done over the course of your chest workout if you space them out like this compared to if you did all your sets together.

Workout 2 – Back

Note: if you can’t watch the embedded video clip above,
you can watch it right on my YouTube Channel by Clicking Here

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This is a complete bodybuilding back workout routine that will help you build mass in your back muscles and wide V-shaped lats.

This workout starts off with a big basic compound powerlifting move and then goes into specific back isolation exercises to develop all aspects of your back.

The Bodybuilding Back Workout Routine is as follows:
– Deadlifts 5 sets of 5 reps
– Pull Ups*
– Pull Overs 3 sets of 10-12 reps
– Pull Ups*
– Seated Cable Row 3 sets of 10-12 reps
– Pull Ups*
– Face Pulls 3 sets of 10-12 reps
– Pull Ups*

*In between each back exercise do a set of pull ups. The reason for this is because you’ll be able to get more total pull ups done over the course of your back workout if you space them out like this compared to if you did all your sets together.

Note: If you have trouble performing Pull Ups, than you should download a copy of the Progressive Pull Up Program.

Workout 3 – Legs

Note: if you can’t watch the embedded video clip above,
you can watch it right on my YouTube Channel by Clicking Here

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This is a complete bodybuilding leg workout routine that will help you build strength and mass in your thighs and calves.

This workout starts off with a big basic compound powerlifting move and then goes into specific leg isolation exercises to develop all aspects of your legs.

The Bodybuilding Leg Workout Routine is as follows:
– Barbell Squats 5 sets of 5 reps
– Leg Extensions 3 sets of 10-12 reps
– Leg Curls 3 sets of 10-12 reps
– Leg Press 3 sets of 10-12 reps
– Leg Press Calf Raise 3 sets of 10-12 reps
– Standing Calf Raise 3 sets of 10-12 reps

Workout 4 – Shoulders & Arms

Note: if you can’t watch the embedded video clip above,
you can watch it right on my YouTube Channel by Clicking Here

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This is a complete bodybuilding shoulder and arm workout routine that will help you build muscular mass in your deltoids, biceps, and triceps.

For each muscle group we’ll perform a heavy mass building move along with a lighter isolation exercise to pump up the muscles.

The Bodybuilding Shoulder & Arm Workout Routine is as follows:
– Bradford Press – 3 sets of 20 reps
– Seated Dumbbell Shoulder Press – 3 sets of 8-10 reps
– Dumbbell Side Lateral Raises – 3 sets of 10-12 reps
– Standing Bicep Barbell Curls – 3 sets of 8-10 reps
– Incline Bench Dumbbell Curls – 3 sets of 10-12 reps
– Tricep Cable Push Downs – 3 sets of 8-10 reps
– Overhead Tricep Dumbbell Extension – 3 sets of 10-12 reps
– Dumbbell Shrugs – 3 sets of 15+ reps

**Bonus Workout** – Abdominal Circuit Routine!

Note: if you can’t watch the embedded video clip above,
you can watch it right on my YouTube Channel by Clicking Here

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This is a complete abdominal workout routine that will work your entire core – abs, obliques, and lower back. You can do this workout routine at home during your off days from the gym workouts.

Perform each of these exercises for at least 30 seconds each. As you get stronger you can work up to performing the exercises for longer times and / or doing multiple circuits.

The Abdominal Workout Routine is as follows:
– Reaching Oblique Crunch
– Scissor Kick
– Russian Twist
– Superman Back Extension
– Toe Touch Crunch
– Up & Down Plank
– Reverse Plank

There you go, that’s a complete 4 day workout program that you can follow. If you’re looking to change up your workout routine why not give this one a try and then leave me a comment below letting me know how you like it.

And if you would like help with your complete bodybuilding training and nutrition program for building muscle and burning bodyfat, than I highly recommend that you sign up for my VIP “Inner Circle” Coaching Club at: www.TotalFitnessBodybuilding.com

As a member of the “Inner Circle” Coaching Club you’ll get on going training and nutritional advice, including the Workout Of The Month program. This is where you’ll get a brand new training program each month. Each “Workout Of The Month” builds on the previous month’s training and is specifically designed to help you make continuous progress over the long term towards your muscle building goals.

Click Here to get more information on how you can become a Total Fitness Bodybuilding “Inner Circle” member.