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



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



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



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



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



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.

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About The Author

leehayward

Lee Hayward is a competitive bodybuilder and muscle building coach who has been online helping people build muscle, lose bodyfat, and get in shape since 1999. Lee was selected as one of the Top Fitness Trainers Online through YouTube's Next Trainer Program and his work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes.

15 Comments

  • Janet

    Reply Reply

    when do you workout your abs and some cario

      (Quote)  (Reply)

  • Shannon

    Reply Reply

    Hey,
    Do you add more weight to each set or do you use the same weight each set and add more weight weekly?

      (Quote)  (Reply)

  • bilgem

    Reply Reply

    Hi Lee, thank you for all the posts and programs. My goal is to gain about 10 lbs of muscle and lose about 20 lbs of fat. I purchased the 21 day muscle gain program recently and did the 2 weeks of overload phase (I was in a calorie deficit diet for about 5 weeks before that) and now i am in the middle of the primer phase. In the package you talk about repurposing the same 21 day program with 2 weeks of primer and 1 week of overload for fat loss. My question is this: Could I continuously cycle 2 weeks of overload and 2 weeks of primer (instead of 21 day cycles I would end up with 28 day cycles). Or do you recommend going overload(2w) primer(1w) overload(1w) primer (2w) etc.

      (Quote)  (Reply)

  • Shannon,

    You should start off with a lighter warm up weight and then keep the same weight for your working sets. Each week strive to add 5 pounds to your bigger compound lifts.

      (Quote)  (Reply)

  • bilgem,

    You can follow the program for 2 weeks of low calorie primer and 2 weeks of high calorie overload. But I personally find it’s best to focus on one main goal (i.e. either mass building or fat loss). That’s why I generally recommend people follow it in a 21 day cycle.

      (Quote)  (Reply)

  • Simple yet effective split routine. Been doing some version of this for years now, and no other fancy workout routine beats it.

    Great post as usual

      (Quote)  (Reply)

  • yehuda

    Reply Reply

    hello. do i need to do isolation workouts or can i do for example if im working on chest for the day but also they work out triceps as well is that okay too?

      (Quote)  (Reply)

  • yehuda

    Reply Reply

    hello. is this your workout routine or is this just for a program? can i mix other workouts as well or do these workouts that you written here? can i do different reps for different exercises? how long should i do this routine for? is this a good workout schedule to do like 1 day chest 1 day back etc?

      (Quote)  (Reply)

  • I incorporated a similar workout when I first started training, awesome for beginners as it enables you to fully focus on one muscle group at a time (bar shoulders & arms). If you feel like switching your routine, check out this workout I currently follow, it take inspiration from Dorian Yates and works great for me! Check it out here: http://train4gains.co.uk/training/bodybuilding-workout-routine/

      (Quote)  (Reply)

  • Dan

    Reply Reply

    Thanks for the workout template. They look very doable. Now I just need to get into doing them.

      (Quote)  (Reply)

  • IS THIS AGOOD WORKOUT FOR SOMEONE OVER 50 AND DO YOU INCREASE 5LBS EACH WEEK

      (Quote)  (Reply)

  • BRYAN BLACK:
    IS THIS AGOOD WORKOUT FOR SOMEONE OVER 50 AND DO YOU INCREASE 5LBS EACH WEEK

    If you are an experienced lifter than you can follow this workout program. But for a beginner I’d recommend the program that’s listed at: https://www.youtube.com/playlist?list=PL141E034D55D543C8

    And as for your weight progression, start off light and strive to add 5 pounds per week to your major compound lifts.

      (Quote)  (Reply)

  • TNT PERSONAL FITNESS

    Reply Reply

    Why does every time I see something like this, the chest is always the first body part to start with. I am a CPT and I don’t always start my clients with chest I like to switch it up to make the work out more challenging and fun. You don’t have to always start with the chest.

      (Quote)  (Reply)

  • Tracey Parker

    Reply Reply

    Lee, been watching your vids for a few years now and just wanted to thank you for your insights. My comment is more of a question. I have heard muscles start to shrink after 48 hours. That info has had me doing chest every three days. Ex. Monday chest and shoulders, tuesday abs , wednesday arms, and thursday back to chest. I feel the growth ive had is good, but am i going to often on it? I guess that would make it twice a week.

      (Quote)  (Reply)

    • Muscle doesn’t “shrink” within 48 hours, not sure where you got that information from, but it’s not accurate. It generally takes at least 72 hours just for adequate recovery and growth after a workout. And it’s a lot longer than that before you actually start to lose muscle. Many top level bodybuilders work each muscle group once per week.

        (Quote)  (Reply)

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