4 Day Split Program: The Most Effective Method to Build Muscle

Muscle building and strength go hand in hand. Without muscle, you can barely develop strength, similarly as you cannot build muscle without strength. Yet, some differences exist.

When we are talking about hypertrophy, we should understand that everyone has a different body. Two individuals can get quite different outcomes despite following the same program. 

However, the basic principles of hypertrophy, such as strength training, are universally similar.

Some athletes get boosted using bodyweight movements or just by looking at the weights, while others have to work two times as hard to get a similar muscle. This is an important reminder.

You may decide to follow the toughest guy or fittest female practices in the gym, but the techniques that work for them probably won’t work at all for you. Once you get the principles, then the right technique can be adapted and applied to find the ideal way for you.

What is hypertrophy?

Hypertrophy is just the expansion in the size of an organ or tissue by broadening its component cells.

A hypertrophy program is not planned to develop strength or improve athletic performance (even though there is an overlap, obviously), instead mainly causing muscle development by expanding your muscle fibers’ size.

Keep in mind; this plan is not intended to enhance strength or power. This program is mainly designed to increase muscle size.

Follow this plan for 6 – 8 Weeks, then change to avoid the muscles getting excessively used to a specific workload.

This is the ideal plan where heavyweights are not required.

4 Day Split Program to Build Muscle:

Day 1
Back and Biceps
One Arm Dumbbell Row38-12
Wide Grip Pull Up or Lat Pull Down310-12
Barbell Row38-12
Seated Cable Row or Machine Row5 MinutesBurn
EZ Bar Preacher Curl310-12
Concentration Curl310-12
Seated Dumbbell Curl5 MinutesBurn
Day 2
Chest and Triceps
Bench Press36-10
Incline Dumbbell Bench Press38-12
Chest Dip3AMAP*
Cable Crossover or Pec Dec312-15
Machine Press or Dumbbell Bench Press5 MinutesBurn
EZ Bar Skullcrusher38-12
Two Arm Seated Dumbbell Extension38-12
Cable Tricep Extension5 MinutesBurn
Day 4
Quads, Hamstrings, and Calves
Leg Press315-20
Hack Squat or Dumbbell Lunge38-12
Leg Extension5 MinutesBurn
Stiff Leg Deadlift38-12
Leg Curl5 MinutesBurn
Standing Calf Raise310-15
Seated Calf Raise5 MinutesBurn
Day 5
Shoulders, Traps, and Forearms
Seated Barbell Press36-10
Seated Arnold Press38-12
Dumbbell Lateral Raise310-15
Hammer Strength Press or Smith Press5 MinutesBurn
Upright Row38-12
Barbell Shrug or Dumbbell Shrug5 MinutesBurn
Seated Barbell Wrist Curl312-15
Barbell Static Hold5 MinutesBurn

*AMAP = As many as possible.

Barbell Static Holds. Instead of doing reps, you can simply hold the bar as long as possible.

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