4 Day Workout Routine

4 day workout routine


The following 4 day workout routine is meant to provide as much rest in between workouts in order to stimulate as much muscle growth as possible while keeping time out of the gym to a minimum.

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This is a split routine which means muscle groups are trained either individually or grouped in sessions on specific days.

This workout is modeled after a push – pull system in which the body uses “push” exercises on one day and “pull” exercises on another. The main benefit to using this type of system is to allow each muscle group maximum recovery periods for both, direct and indirect muscle stimulation.

Here is the training sequence:

Day 1: Monday Chest / Triceps / Abs
Day 2: Tuesday
Day 3: Wednesday
Shoulders / Traps
Day 4: Thursday
Back / Biceps / Abs
Day 5: Friday Rest
Day 6: Saturday
Repeat Cycle
Day 7: Sunday

Workout Points

Duration: 8 to 12 Weeks
Goal: Gain strength and build muscle.
- Intermediate workout

- 4 workouts performed on 4 consecutive days

- Between 1 and 3 muscle groups trained with each workout

- Several exercises per body part

- The workout uses a push pull system

- Variable rest periods - matching repetition scheme

- Light cardio performed at the beginning of the workout - 5 to 10 minutes

- Cardio work at the end of each workout - 20-25 minutes of medium intensity

At the end of day 4, you can choose to rest one day or two. I suggest trying to rest for two days for the first 3 or 4 weeks. This will allow your body get comfortable with the routine. After 3 or 4 weeks, try cutting the rest to one day and monitor your strength levels. If you find your weaker, go back to two days rest.

Always have at least one day of rest at the end of the 4th day of training.

Remember to drink at least one gallon of water per day.

Try this tip for a huge boost in strength and muscle gain.

The Workout

Day 1 Workout A Monday - Chest / Triceps / Abs
Exercise Sets Reps Rest
Cardio (light) 5 - 10 minutes in duration
Incline barbell press 4 8 1 minute
Dumbbell bench press 4 12 1 minute
Dumbbell fly 3 12 - 15 30 seconds
Close grip bench press 3 12 1 minute
Lying triceps extensions 3 12 - 15 1 minute
Incline sit ups 4 15 1 minute
Cardio Perform for 20 to 25 minutes at moderate pace.
Day 2 Workout B Tuesday - Legs
Exercise Sets Reps Rest
Cardio (light) 5 - 10 minutes in duration
Leg extensions 3 15 1 minute
Squats 4 8 1 minute
Leg press 4 12 1 minute
Lying leg curls 4 12 - 15 1 minute
Siff leg dead lifts 4 12 1 minute
Standing calf raise 3 25 30 seconds
Seated calf raise 3 15 30 seconds
Cardio Perform for 20 to 25 minutes at moderate pace.
Day 3 Workout C Wednesday - Shoulders / Traps
Exercise Sets Reps Rest
Cardio (light) 5 - 10 minutes in duration
Side laterals 3 12 - 15 40 seconds
Front barbell shoulder press 4 8 1 minute
Arnold press 4 8 1 minute
Bent over laterals 3 12 - 15 40 seconds
Barbell shrugs 4 12 1 minute
Dumbbell shrugs (down the rack) 2 - 3 Down the racks 40 seconds
Cardio Perform for 20 to 25 minutes at moderate pace.
Day 4 Workout D Thursday - Back / Biceps / Abs
Exercise Sets Reps Rest
Cardio (light) 5 - 10 minutes in duration
Wide grip lat machine pull downs 4 10 1 minute
Barbell bent over rows 4 12 1 minute
Seated cable pulls 4 12 1 minute
Seated alternate dumbbel curls 4 12 1 minute
Standing barbell curls 4 12 40 seconds
Incline sit ups 5 15 - 20 1 minute
Cardio Perform for 20 to 25 minutes at moderate pace.

Try this routine for 8 to 12 weeks. Remember, try resting for at least two days after the fourth day for the first 2 or 3 weeks. Once your body starts to get accustomed to the routine, try resting for one day. If you feel your losing strength, go back to two days of rest. If you find its working, stay with the program until it stops working.

For a printable version of this workout please click here.

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For general workout logs, please see this page here.

If you have any questions about this program, please email me at:

buildingmuscle101 @ vianet.ca (please excuse the spaces - avoid spam bots)

All the best,


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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