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Advanced Muscle-Building Workout (4-Day Split)

Frequency: 4 Days per Week (e.g., Monday, Tuesday, Thursday, Friday)
Rest Between Sets: 60-90 seconds for accessory exercises, 2-3 minutes for compounds
Focus: Higher volume, greater intensity, and more complex movements for growth

Day 1: Chest and Triceps

  1. Barbell Bench Press: 4 sets x 6-8 reps
  2. Incline Dumbbell Press: 4 sets x 8-10 reps
  3. Chest Dips (Weighted if possible): 3 sets x 8-10 reps
  4. Machine Chest Flyes: 3 sets x 10-12 reps
  5. Close-Grip Bench Press: 3 sets x 8-10 reps
  6. Triceps Pushdowns (Cable): 4 sets x 12-15 reps
  7. Overhead Triceps Extension: 3 sets x 12-15 reps
  8. Skull Crushers (EZ Bar): 3 sets x 10-12 reps

Day 2: Back and Biceps

  1. Deadlift: 4 sets x 5-6 reps
  2. Pull-Ups (Weighted if possible): 4 sets x 8-10 reps
  3. Barbell Rows: 4 sets x 6-8 reps
  4. T-Bar Rows: 3 sets x 8-10 reps
  5. Lat Pulldown: 3 sets x 10-12 reps
  6. Barbell Curl: 4 sets x 8-10 reps
  7. Hammer Curls: 3 sets x 10-12 reps
  8. Preacher Curl: 3 sets x 12-15 reps

Day 3: Legs

  1. Barbell Squat: 4 sets x 6-8 reps
  2. Leg Press: 4 sets x 8-10 reps
  3. Romanian Deadlift: 4 sets x 8-10 reps
  4. Walking Lunges: 3 sets x 12-15 steps per leg
  5. Leg Extensions: 3 sets x 12-15 reps
  6. Leg Curls (Machine): 3 sets x 12-15 reps
  7. Standing Calf Raises: 5 sets x 15-20 reps
  8. Seated Calf Raises: 4 sets x 15-20 reps

Day 4: Shoulders and Abs

  1. Seated Overhead Barbell Press: 4 sets x 6-8 reps
  2. Dumbbell Lateral Raises: 4 sets x 10-12 reps
  3. Reverse Pec Deck: 3 sets x 10-12 reps
  4. Dumbbell Shrugs: 4 sets x 12-15 reps
  5. Cable Face Pulls: 3 sets x 12-15 reps
  6. Cable Crunches: 4 sets x 15-20 reps
  7. Hanging Leg Raises: 3 sets x 12-15 reps
  8. Russian Twists: 3 sets x 20 reps per side

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