Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • Deloading in Weight Training: Is it Necessary?
    • Are deep squats bad for the knees?
    • EZ-bar spider curls exercise guide
    • In-Depth Review: Crazy Nutrition’s Mass Gainer Powder
    • Ten Important Reasons For Losing Excess Body Weight
    • Fifteen Mistakes Fitness Trainers Make
    • How to get rid of excess skin after losing weight?
    • The importance of grip strength in weight training
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Health
    Login
    Bodybuilding Wizard
    You are at:Home»Training»Home weight training programs»The 4-Days-Per-Week Split Workout Routine For Building Mass
    4-days-per-week split workout routine for building mass
    Home weight training programs

    The 4-Days-Per-Week Split Workout Routine For Building Mass

    No Comments2 Mins Read
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Tired of spending hours in the gym without getting the results you want? Following this 4-days-per-week split workout routine you’ll not lose your precious time. This extremely effective training program is designed to be performed at home, using basic home gym equipment and your own body weight.

    A mass building routine that features a great combination of effective compound movements (using free weights and body weight) along with intense, high impact supersets and giant sets.

    Basic information about this 4-days-per-week split workout routine

    • Workout type: 4-day split program. A 4-day split entails training the entire body over the course of four workouts.
    • Location: Home gym training (or at the gym)
    • Equipment required: Power tower fitness station, free weights (dumbbells, barbell), exercise bench, squat rack, exercise band
    • Main goal: Build muscle (muscle hypertrophy)
    • Days per week: 4
    • Program duration: 8 weeks
    • Training level: Intermediate to advanced exercisers (not suitable for beginners) due to use of supersets and giant sets.
    • Intensity: Choose the heaviest weight that allows you to complete all of the prescribed repetitions without compromising the proper technique. In other words, your main goal is to lift weights that are heavy enough so that you reach muscle failure after each set (you start to struggle with the last two reps in a set). Experiment.
    • # of sets and repetitions: As prescribed for each exercise
    • Notes: Cardio in this program refers to a low-intensity steady-state cardio (30-40 minutes). High-intensity cardio refers to HIIT cardio – involves intervals of high-intensity exercise – at a rate near 90% MHR – followed by intervals of slower-paced active recov­ery (15-20 minutes).

    Advantages & disadvantages of this training program

    ADVANTAGESDISADVANTAGES
    Greater volumeAverage strength gains
    Greater overall "pump"Less recovery
    More muscle specializationMore central nervous system fatigue
    More isolation exercisesNot preferred method for ectomorphs
    Greater structure for hypertrophyHigher volume
    Favorite of endomorph and mesomorph body
    type
    Greater chance of overtraining

    Training schedule

    • DAY 1: Chest, back, traps, and abs day
    • DAY 2: Quads and calves day
    • DAY 3: Shoulders and triceps day
    • DAY 4: Hamstrings, back, and biceps day

    Sample 4-days-per-week split workout routine for building mass

    WORKOUT 1 - CHEST, BACK, TRAPS, ABS
    EXERCISE TYPEEXERCISESETS X REPETITIONS
    Chest superset*A1) Barbell bench press4 x 6
    A2) Dumbbell incline fly4 x 15
    Back supersetB1) Barbell supine row4 x 8
    B2) Eccentric pullup
    (take 3 seconds to lower)
    4 x 10
    Chest exerciseC) Dumbbell bench press3 x 10
    Back/traps supersetD1) Dumbbell single-arm row3 x 15 to 20 each
    arm
    D2) Barbell shrug3 x 20
    Abs supersetE1) Hanging leg raise5 x 15 to 20
    E2) Supine floor reverse crunch5 x 15 to 20
    *Supersets consist of putting two different exercises together without taking a break. Perform the exercise pairs (marked "A1" and "A2") as supersets, so you'll complete one set of A1 and then A2 without taking any rest in between. Repeat untill all sets are complete. The same applies to exercises marked as B1&B2, D1&D2, and E1&E2.
    WORKOUT 2 - QUADS AND CALVES
    EXERCISE TYPEEXERCISESETS X REPETITIONS
    Calf supersetA1) Donkey calf raise4 x 20
    A2) Jump rope4 x 30 seconds
    Bilateral exerciseB) Barbell squat4 x 15, 12, 10, 8
    Quads supersetC1) Barbell front squat3 x 8, 6, 4
    C2) Dumbbell split squat3 x 5 each leg forward (3 seconds eccentric)
    Quads finisherD) Dumbbell walking lunge2 x 20 steps
    *Supersets consist of putting two different exercises together without taking a break. Perform the exercise pairs (marked "A1" and "A2") as supersets, so you'll complete one set of A1 and then A2 without taking any rest in between. Repeat untill all sets are complete. The same applies to exercises marked as C1&C2.
    WORKOUT 3 - SHOULDERS AND TRICEPS
    EXERCISE TYPEEXERCISESETS X REPETITIONS
    Shoulder pushing exerciseA) Barbell standing military press4 x 6
    Shoulder exerciseB) Dumbbell Arnold press3 x 8
    Shoulder giant setC1) Dumbbell seated press3 x 8
    C2) Dumbbell front raise3 x 10
    C3) Dumbbell rear deltoid raise3 x 12
    C4) Exercise band pull apart3 x 15 to 20
    Triceps supersetD1) Barbell close-grip bench press4 x 6
    D2) Lying EZ bar overhead extension (skullcrusher)4 x 10 to 12
    Triceps finisherE) Parallel dip3 x 30
    *Giant sets are similar to supersets – they involve any number of sets of exercises performed one after the other with recovery between each giant set. For more information read the article about the weight training systems.
    WORKOUT 4 - HAMSTRINGS, BACK, AND BICEPS
    EXERCISE TYPEEXERCISESETS X REPETITIONS
    Total bodyA) Trap bar deadlift4 x 6
    Back/hamstring supersetB1) Barbell stiff-legged deadlift3 x 12
    B2) Chinup3 x 4
    Back/hamstring supersetC1) Barbell romanian deadlift3 x 15
    C2) Glute ham raise3 x 8
    Biceps supersetD1) Dumbbell standing hammer curl4 x 10
    D2) Barbell reverse-grip curl4 x 12

    There are numerous ways to work the 4-day split into your week. Choose one of the following options that best fits your daily rhythm (we recommend option A: Alternate work/rest days)

    Sample Configuration for 4-Day Bodybuilding Training Split
    Day/OrganizationA. Alternating work/rest daysB. 4 days on, 2 day off, repeatC. 2 days on, 2 days off, repeat
    Allows for a greater volume of trainingAllows for a greater balance of training and recoveryAllows for greater recovery
    MondayWorkout 1, CardioWorkout 1 + High-intensity cardioWorkout 1, Cardio
    TuesdayRestWorkout 2 + CardioWorkout 2 + High-intensity cardio
    WednesdayWorkout 2, High-intensity cardioWorkout 3 Rest
    ThursdayRestWorkout 4, High-intensity cardioRest
    FridayWorkout 3RestWorkout 3, Cardio
    SaturdayWorkout 4, High-intensity cardioRestWorkout 4 + High-intensity cardio
    SundayRestWorkout 1.... start rotating again....Rest on Sunday & Monday... then start rotating over
    Printable Workout Plan .pdf
    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Petar, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    How To Build Muscle At Your Desk

    Portable Fitness Equipment Review: GoFitness Push Down Machine

    The 3-Days-Per-Week Split Workout Routine For Building Mass

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 468
    • YouTube 104
    • Instagram
    RECENT POSTS
    March 25, 2023

    Deloading in Weight Training: Is it Necessary?

    March 21, 2023

    Are deep squats bad for the knees?

    March 17, 2023

    EZ-bar spider curls exercise guide

    9.0
    March 8, 2023

    In-Depth Review: Crazy Nutrition’s Mass Gainer Powder

    March 4, 2023

    Ten Important Reasons For Losing Excess Body Weight

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding on a single website. We strive to educate and inform our visitors so that they can make the correct training, nutrition, and supplement decisions on their own. Bodybuilding Wizard will make your dream body your reality and take you to a whole new level!

    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Facebook Twitter Instagram Pinterest YouTube
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising
    Copyright © 2014-2023 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?