4 Day Split Muscle Building Workout Routine for Better Physique & Lean Muscle Mass
Are you someone who’s going to the gym but doesn’t have a specific program to follow and questioning yourself like I need a workout routine to build muscle? Or are you someone who’s looking for some workout routine that can give good results but without spending an endless amount of time in the gym? Or say you’re someone who’s simply looking for muscle building workout routine? If you’ve answered yes to any of these questions, you’re reading the right article.
Here’s 12 weekly workout routine that’s split in 4 days per week. It’s a flexible muscle-building workout routine that will help you gain mass if you follow it with a good diet and optimal protein intake.
This muscle-building workout plan is designed for both men and women. So, regardless of your gender, it’ll help you to achieve your goals.
Note: Though this workout is for men, but women can try this workout plan too. It’s just a myth that women get bulkier if they lift heavy.
Workout Routine to Build Muscle: Here’s How This Workout Routine Is Structured
It’s a 4-day workout plan that’s divided into a four-week cycle. It means you’ll follow one variation for the first four weeks, then for another four weeks, you’ll follow differently, and for the last four weeks, the workout routine will be different.
Throughout this muscle-building workout routine, the body parts you train for a particular day remains the same, and exercise is changed.
Muscle Building Workout Routine – Here’s the Workout Routine Split
It’s a four day split workout routine for lean muscle, where you do your workout four times within one week.
- Day 1 – Chest & Triceps.
- Day 2 – Back & Biceps.
- Day 3 – Rest Day / Active Rest Day (Go for a walk if you want).
- Day 4 – Shoulders & Forearms.
- Day 5 – Legs.
- Day 6 – Rest Day / Active Rest Day (Go for a walk if you want)
- Day 7 – Rest Day
Here’s the 4 Day Workout Routine to Build Muscle
Follow the below-mentioned muscle building workout routine with a good diet that includes a good amount of protein and see the difference..
Muscle Building Workout Routine – Week 1 to 4 Workout
Monday: Chest & Triceps
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press – Using a barbell | 4 | 10, 10, 8, 6 |
| 2 | Incline Barbell Bench Press | 3 | 10, 8, 6 |
| 3 | Decline Barbell Bench Press | 3 | 10, 8, 6 |
| 4 | DB Flys | 2 | 10 |
| 5 | DB Pullover | 2 | 10 |
| 6 | DB Tricep Extensions | 4 | 10, 10, 8, 6 |
| 7 | Skull Crushers | 3 | 10 |
| 8 | Tricep Dips | 3 | 10 |
Tuesday: Back & Biceps
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Deadlift | 5 | 10, 10, 8, 6, 4 |
| 2 | Reverse Hand Pull-ups (Chin Ups) | 2 | 10, 8 |
| 3 | 1 – Arm DB Rowing | 3 | 8 |
| 4 | Seated Cable Rows | 2 | 10, 8 |
| 5 | Lat Pull Down – Close Grip | 3 | 10, 8, 8 |
| 6 | Standing BB Curls | 3 | 10, 8, 6 |
| 7 | Preacher Curls – Close Grip | 3 | 10, 8, 6 |
| 8 | DB Curls – Incline | 2 | 14, 12 |
| 9 | Concentration Curls | 2 | 10 |
Wednesday: Rest Day / Active Rest Day (Go for a walk if you want)
Thursday: Shoulders & Forearms
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | DB Shoulder Press | 3 | 10 |
| 2 | DB Reverse Flys | 3 | 10, 10, 8 |
| 3 | Barbell Military Press | 4 | 10, 8, 8, 6 |
| 4 | Side Lateral Raises | 2 | 10, 8 |
| 5 | Shrugs | 2 | 10, 8 |
| 6 | Upright Rowing | 2 | 10, 8 |
| 7 | Wrist Curls | 4 | 25 |
| 8 | Barbell Wrist Curls | 4 | 25 |
Friday: Legs
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Squats | 5 | 10, 8, 6, 6, 4 |
| 2 | Leg Extensions | 3 | 12, 12, 10 |
| 3 | Lying Leg Curls | 3 | 12, 12, 10 |
| 4 | Calf Raises – Standing | 4 | 12, 12, 10, 10 |
| 5 | Calf Raises – Seated | 4 | 12, 12, 10, 10 |
Saturday: Rest Day / Active Rest Day (Go for a walk if you want)
Sunday: Rest Day
Muscle Building Workout Routine – Week 5 to 8 Workout
Monday: Chest & Triceps
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Barbell Bench Press | 4 | 10, 10, 8, 6 |
| 2 | Flat Barbell Bench Press | 3 | 10, 8, 6 |
| 3 | Decline Barbell Bench Press | 3 | 10, 8, 6 |
| 4 | Pec Dec (Machine Fly / Butterfly) | 2 | 15 |
| 5 | DB Pullover | 2 | 15, 12 |
| 6 | Skull Crushers | 4 | 10, 10, 8, 6 |
| 7 | Seated DB Overhead Tricep Extensions | 3 | 10, 8, 6 |
| 8 | Close Grip Bench Press | 3 | 10, 8, 6 |
Tuesday: Back & Biceps
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Reverse Hand Pull-ups (Chin Ups) | 4 | 10, 10, 8, 8 |
| 2 | Barbell Rowing | 3 | 10, 8, 8 |
| 3 | T – Bar Rowing | 3 | 10, 8, 8 |
| 4 | Seated Cable Rows | 3 | 10, 8, 8 |
| 5 | Lat Pull Down – Wide Grip | 4 | 10, 10, 8, 8 |
| 6 | EZ – Bar Close Grip Barbell Curls | 4 | 10, 8, 6, 6 |
| 7 | Concentration Curls | 3 | 10, 8, 6 |
| 8 | Alternate DB Curls | 4 | 12, 12, 10, 10 |
| 9 | DB Hammer Curls | 4 | 10, 8, 6, 6 |
Wednesday: Rest Day / Active Rest Day (Go for a walk if you want)
Thursday: Shoulders & Forearms
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Behind The Neck Press | 3 | 10 |
| 2 | Rope Face Pulls | 3 | 10, 10, 8 |
| 3 | DB Front Lateral Raises | 3 | 10, 8, 8 |
| 4 | Side Lateral Raises | 3 | 10, 8, 8 |
| 5 | Snatch Grip High Pulls | 3 | 8, 6, 5 |
| 6 | Upright Rowing | 3 | 10, 8, 8 |
| 7 | Reverse Barbell Curls | 4 | 12, 12, 10, 10 |
| 8 | Zottman Curls | 4 | 12, 12, 10, 10 |
Friday: Legs
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Squats – Wide Stance | 5 | 10, 8, 6, 6, 4 |
| 2 | Hack Squats | 5 | 12, 12, 10, 10, 8 |
| 3 | Walking Lunges | 4 | 12, 12, 10, 10 |
| 4 | Calf Raises – Standing | 4 | Till Failure |
| 5 | Calf Raises – Seated | 4 | Till Failure |
Saturday: Rest Day / Active Rest Day (Go for a walk if you want)
Sunday: Rest Day
Muscle Building Workout Routine – Week 9 to 12 Workout
Monday: Chest & Triceps
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Barbell Bench Press | 3 | 10, 8, 6 |
| 2 | Flat DB Press | 3 | 10, 8, 6 |
| 3 | Decline Barbell Bench Press | 3 | 10, 8, 6 |
| 4 | DB Flys | 3 | 12, 10, 8 |
| 5 | Dips | 3 | 10, 8, 8 |
| 6 | Close Grip Bench Press | 3 | 10, 8, 6 |
| 7 | Rope Push Downs | 3 | 12, 10, 8 |
| 8 | 1 Arm Triceps DB Extension | 3 | 12, 10, 8 |
Tuesday: Back & Biceps
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Reverse Hand Pull-ups (Chin Ups) | 3 | Till Failure |
| 2 | 1 Arm DB Rowing | 3 | 10, 8, 8 |
| 3 | T – Bar Rowing | 3 | 10, 8, 8 |
| 4 | Barbell Rowing | 3 | 10, 8, 8 |
| 5 | Lat Pull Down | 3 | 10, 8, 8 |
| 6 | Alternate DB Curls | 4 | 10, 8, 6, 6 |
| 7 | Concentration Curls | 3 | 10, 8, 6 |
| 8 | EZ Bar Curls | 3 | 10, 8, 6 |
| 9 | Incline DB Curls | 4 | 10, 8, 6, 6 |
Wednesday: Rest Day / Active Rest Day (Go for a walk if you want)
Thursday: Shoulders & Forearms
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press | 3 | 10, 8, 8 |
| 2 | Arnold Press | 3 | 10, 8, 8 |
| 3 | DB Rear Lateral Raises | 3 | 10, 8, 8 |
| 4 | DB Side Lateral Raises | 3 | 10, 8, 8 |
| 5 | DB Front Lateral Raises | 3 | 10, 8, 8 |
| 6 | Snatch Grip High Pulls | 3 | 5 |
| 7 | Zottman Curls | 4 | 12 |
| 8 | DB Wrist Curls | 4 | 25 |
Friday: Legs
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Barbell Squats | 5 | 10, 8, 6, 6, 4 |
| 2 | Leg Extensions | 4 | 12, 10, 8, 8 |
| 3 | Lying Leg Curls | 4 | 12, 10, 8, 8 |
| 4 | Calf Raises – Seated | 4 | Till Failure |
| 5 | Calf Raises – Standing | 4 | Till Failure |
Saturday: Rest Day / Active Rest Day (Go for a walk if you want)
Sunday: Rest Day
Recommended Read: Jamie Eason From Flat to All That – 90 Days Workout Program
Wrapping Up
Muscle building workout plans don’t give results overnight. It takes years and years of dedication and consistency to achieve your dream physique. This 12-week muscle building workout routine doesn’t overpromise you that you’ll get that great physique like bodybuilders, but it’ll help you gain some mass if you do it with a good protein intake.
