Four Day Workout Plan

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4 Day Workout to Build Massive Muscles

It needs to be understood that when training to build a massive amount of muscle over just a few months needs to be maintained or else these gains will just be lost over the following year. This is done by cycling which every bodybuilder needs to do in order to stay one step of the body’s ability to adapt to any stress it gets on a regular basis.

The following 4 day split routine should be specifically applied in the cycles recommended otherwise you will fall into overtraining and land up losing any gains that you first started to get. The first two weeks is a split routine training four times a week with heavy weights for 11 to 15 sets doing 6 to 8 reps.

The second cycle is high intensity with increased volume and a reduced rest between sets of 10 to 12 reps each. The heavy cycle is done by training chest on one day, back on the next day then shoulders and arms and then training the quads and hamstrings.

The second cycle is completely different for a very specific reason and is divided into training chest and back together on one day, quads/hamstrings and calves the next day and triceps and biceps with the fourth workout on the last day of the high intensity split being shoulders and traps.

The potential for overtraining is always there and needs to be kept in mind when following a hard hitting program like this as any overtraining that your body cannot handle just means you will be in a catabolic state where you lose any gains you might have had up to that point.

The training listed below does not include any abdominal training which should be done after every workout so that core strength is always maintained. Abdominal training should be done with 2 sets of 20 reps for crunches and reverse crunches or any other abdominal exercise like hanging leg raises or something similar that you feel works best.

WEEKS 1 and 2
Day 1: Chest and Triceps
Incline Bench-press with barbell 3 X 6-8 reps
D/B Bench-press 4 X 6-8 reps
Weighted Dips 4 X 6-8 reps
Close-grip Bench-press 4 X 6-8 reps
Lying Triceps ext with barbell 3 X 6-8 reps

WEEKS 1 and 2
Day 2: Legs, Calves
Smith machine Squats 3 X 6-8 reps
Leg Press 4 X 6-8 reps
Barbell hack Squat 4 X 6-8 reps
Romanian Deadlift 4 X 6-8 reps
Standing calf raises 3 X 20 reps

WEEKS 1 and 2
Day 3: Shoulders and Traps
Overhead D/B press 3 X 6-8 reps
Arnold Press 4 X 6-8 reps
Barbell Upright Rows 4 X 6-8 reps
Bent-over D/B lateral raises 4 X 6-8 reps
D/B shrugs 4 X 6-8 reps

WEEKS 1 and 2
Day 4: Back, Biceps
Barbell Deadlift 3 X 8-8 reps
Barbell bent-over rows 4 X 6-8 reps
T-Bar rowing 4 X 6-8 reps
Barbell curls 4 X 6-8 reps
Incline D/B curls 4 X 6-8 reps
Preacher curls 4 X 6-8 reps

WEEKS 3 and 4
Day 1: Chest & Back
D/B flys 3 X 10-12 reps
Flat Barbell Bench-press 3 X 10-12 reps
Incline Barbell Bench-press 3 X 10-12 reps
Cable cross-overs 3 X 10-12 reps
Rack Pull (on squat or bar rack) 3 X 10-12 reps
Lat-pull-downs 3 X 10-12 reps
One arm D/B rows 3 X 10-12 reps
Seated Rows with wide grip 3 X 10-12 reps

WEEKS 3 and 4
Day 2: Legs, Calves
Leg extensions 3 X 10-12 reps
Barbell squat 3 X 10-12 reps
Leg press 3 X 10-12 reps
Barbell hack squat 3 X 10-12 reps
Romanian Deadlift 3 X 10-12 reps
Lying leg curls 3 X 10-12 reps (reduce weight by 30% and rep to failure on the last set)
Seated calf raises 3 X 15 reps
Donkey Calf raises 3 X 15 (reduce weight by 30% and rep out to failure on the last set)

WEEKS 3 and 4
Day 3: Shoulders & Traps
Cable lateral raise 3 X 10-12 reps
D/B Arnold press 3 X 10-12 reps
Smith machine Overhead press 3 X 10-12 reps
Leaning D/B lateral raise 3 X 10-12 reps
Reverse Pec Dec Fly 3 X 10-12 reps (reduce weight by 30% and train to failure on the last set)
D/B shrugs 3 X 10-12 reps
Incline D/B shrugs 3 X 10-12 reps

WEEKS 3 and 4
Day 4: Triceps, Biceps
Lying barbell extension 3 X 10-12 reps
Weighted bench-dip 3 X 10-12 reps
Reverse grip press-downs 3 X 10-12 reps
Cable preacher curls 3 X 10-12 reps
Hammer curls 2 X 10-12 reps


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