Bodybuilding: 4 Day Training Split for Mass & Strength

By: MuscleSports.net

Total Bodybuilding - No BS 4 Day Training for Size & Strength Plan....

This is a NO BULLSHIT ROUTINE that requires you to put in the effort needed to make the gains it promises. Its not on your iPhone, Android, tablet or any other useless modern crap. Buy your lazy ass a 3"x5" notepad and write down each days training. Along side that your going to write down all weights used and rep made. You do nothing from memory, WRITE DOWN EACH SET AS THEY HAPPEN. Now that your gym etiquette is set sunshine we can get started. For all those that put in the effort the routine outlined below has delivered some amazing results. this is a no-nonsense article so lets get into it!

Workout schedule:
Monday: Chest & Triceps
Tuesday: Back, Biceps & Calves
Wednesday: Rest
Thursday: Shoulders & Traps
Friday: Rest
Saturday: Quads, Hamstrings & Calves
Sunday: Rest

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This training routine is designed for a complete 12 week cycle. There are different size work loads to get your body building much muscle mass as possible while also delivering awesome amount of strength. Weight adjustment should be made when the required amount of reps can't be reached within the required load. In other words if the weight to be used is to heavy to get say 8 reps, lower the weight slighty on your next set to get eight reps. Keeping a daily training log helps to get rid these problems.

Workout Group: A weeks 1-4

Monday:

Chest:
Flat Barbell Bench Press 6 sets 6-10 reps
Incline Dumbbell Presses 3 sets 10 reps
Close Grip Hammer Machine Presses 3 set 6-10 reps (Grab the handles as close as you can comfortably - due to wrist strain)
Triceps:
Heavy Straight Bar Pressdowns 3 sets 10 reps (Keep you elbows locked to your sides)
Seated Tricep Machine Dips 3 sets 10 reps

Tuesday:

Back:
Barbell Rows 4 Sets 6-10 reps
Straight Bar Front Pulldowns 4 Sets 8-10 reps (Use a straight bar not an angled bar, pull bar to your mid chest not your nech, arching your back and sitting up straight to do so for you upper and lower outer lats)
Seated Cable Rows 3 Sets 10 reps (Use a slight arch at the finish of each rep to squeeze you shoulder balde together to emphasize the middle back.)
Biceps:
Straight Bar Barbell Curls 3 Sets 6-8 reps
Seated Incline Dumbbell Curls 3 sets 10 reps
Calves:
Toe Press on 45° Leg Press 4 Sets 15 reps

Wednesday: Rest Day

Thursday:

Shoulders:
Seated Front Barbell Presses 5 Sets 6-10 reps
Standing Dumbbell Side lateral Raises 3 Sets 10 reps
Lying On 45° Incline Bench Dumbbell Rear Lateral Raises 3 sets 10 reps
High Cable Face Pulls 3 Sets 10 reps
Traps:
Front Barbell Shrugs 5 sets 10 reps
Seated Dumbbell Shrugs 2 sets 12 reps

Friday: Rest Day

Saturday:

Quads:
High Bar Squats 5 sets 6-10 reps
Machine Hack Squats 4 Sets 10 reps
Walking Dumbbell Lunges 3 sets - 12 steps each leg
Hamstrings:
Straight Legged Deadlifts 4 sets 10 reps
Lying Leg Curls 4 sets 10 reps
Calves:
Standing Calf Raises 4 Sets 12 reps
Seated Calf Raise 3 sets 15 reps

Sunday: Rest Day

Legendary Tom Platz Beginning a leg training session at Glods Gym circa. 1980

Workout Group: B weeks 5-8

Monday:

Chest:
Incline Barbell Bench Press 6 sets 6-10 reps
Flat Dumbbell Presses 3 sets 10 reps
Parallel Bar Dips 3 set 15 reps (Grab the handles at least shoulder width apart - Lean forward into each rep to place emphasis on the lower & outer chest)
Triceps:
Floor Lying Bar Extensions 4 sets 10 reps (Keep you elbows in a locked over you head allowing the bar to travel downs behind your head before extending with your tricep back to the starting position.)
Rope Pressdowns 3 sets 10 reps

Tuesday:

Back:
Deadlifts 5 Sets 4-10 reps
Dumbbell Rows 4 Sets 8-10 reps
Cross Bench Dumbbell Pullovers 3 Sets 10 reps (Lying cross wise on a flat bench with your head hanging over one side and you shoulder traps and upper back on the bench. Take a deep breath, sink your hips and begin. Use a slight arch at the elbow to easy the strain on your arms, allowing the dumbbell to travel in a semicircle behind your head as low as possible while keeping you hips motionless. Feel the stretch in your ribcage and lats and traps. Return to starting position directly over your chest and repeat.)
Biceps:
Machine Scott Curls 3 Sets 6-8 reps
Standing Cable Curls 3 sets 10 reps
Calves:
Toe Press on 45° Leg Press 4 Sets 15 reps

Wednesday: Rest Day

Thursday:

Shoulders:
Seated Dumbbell Presses 4 Sets 6-10 reps
Standing Barbell Wide Grip Upright Rows 4 Sets 10 reps
Machine Rear Lateral Raises 4 sets 10 reps
High Cable Face Pulls 3 Sets 10 reps
Traps:
Standing Dumbbell Shrugs 5 sets 10 reps

Friday: Rest Day

Saturday:

Quads:
Front Squats 5 sets 8-10 reps
45° Leg Presses 4 Sets 10 reps
Seated Leg Extensions 3 sets - 10 reps
Hamstrings:
Straight Legged Deadlifts 4 sets 10 reps
Standing Leg Curls 4 sets 10 reps
Calves:
Standing Calf Raises 4 Sets 12 reps
Seated Calf Raise 3 sets 15 reps

Sunday: Rest Day

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Workout Group: C weeks 9-12

Monday:

Chest:
Flat Barbell Bench Press 5 sets 4-6 reps
Incline Barbell Presses 4 sets 6-8 reps
Parallel Bar Dips 3 set 12 reps (Grab the handles at least shoulder width apart - Lean forward into each rep to place emphasis on the lower & outer chest)
Triceps:
Floor Lying Bar Extensions 3 sets 10 reps (Keep you elbows in a locked over you head allowing the bar to travel downs behind your head before extending with your tricep back to the starting position.)
Straight Bar Pressdowns 3 sets 10 reps (Keep you elbows locked to your sides)

Tuesday:

Back:
Barbell Rows 4 Sets 6-10 reps
Chins 100 reps (100 reps in as little amount of sets needed - Do as many reps per set until 100+ reps is reached.)
Machine Rows 3 Sets 10 reps (Use a slight arch at the finish of each rep to squeeze you shoulder balde together to emphasize the middle back.)
Biceps:
Straight Bar Barbell Curls 3 Sets 6-8 reps
Seated Incline Dumbbell Curls 3 sets 10 reps
Calves:
Toe Press on 45° Leg Press 4 Sets 15 reps

Wednesday: Rest Day

Thursday:

Shoulders:
Standing Barbell Presses 4 Sets 6-8 reps
Standing Dumbbell Side lateral Raises 3 Sets 10 reps
Standing Dumbbell Rear Lateral Raises 3 sets 10 reps
High Cable Face Pulls 3 Sets 10 reps
Traps:
Front Barbell Shrugs 4 sets 8 reps
Rear Dumbbell Shrugs 4 sets 8 reps

Friday: Rest Day

Saturday:

Quads:
Low Bar Squats 5 sets 4-6 reps
Single Leg Step Ups 3 Sets 5 reps
Walking Dumbbell Lunges 3 sets - 12 steps each leg
Hamstrings:
Straight Legged Deadlifts 4 sets 10 reps
Lying Leg Curls 3 sets 10 reps
Calves:
Standing Calf Raises 4 Sets 12 reps
Seated Calf Raise 3 sets 15 reps

Sunday: Rest Day

This is a great routine that has delivered for many people and will do so forever. You get a great progression in your strength and mass with the diffrent phases and exercises. Each phase complements the other because they each target your strengtha nd mass building in slightly different ways which lets you progress for the whole 12 weeks when eating a good bodybuilding nutritional plan.

Conclusion - Hey we have very little to say but get off your ass and try this workout. Coupled with a high protein and high caloric diet you'll be gaining size and power at a good steady clip for the full 12 weeks. Give yourself a break of about 4 weeks before gearing up for another go round. Hey balls to the wall training is the only way to go where others won't!

Tags: Bodybuilding Life Workout Programs