By: MuscleSports.net

A Complete Workout Only Quicker....

Are your workouts lasting too long? Do you need to get complete workouts quicker? As an advanced bodybuilder, you need the advantage of several exercises per muscle group. You want to work each area at every angle, activating as many muscle fibers as possible. Suddenly, you’re swamped. Your workouts last hours. You don’t want to eliminate exercises, but you feel like a prisoner in your own gym.

You began bodybuilding on a three-day routine, working the whole body daily with one or two exercises per muscle group. Next, you graduated to a four or five day, split routine. You added exercises, but shortened the routine by doing half of it one day and the other half the next.

As you progressed and learned more exercises, you split the routine in thirds, doing each area twice a week, training six days. Now, even this program has gotten too long. It is time for the next step, the “4-Way Split Routine”.

Divide your routine in fourths, alternating upper and lower body, so your entire body is worked over a four day period. With a rest on the fifth day, each muscle has a 96 hour recovery period. This allows you to do many exercises with maximum effort and not over-train. Before contests, you can eliminate the rest day. This still allows 72 hours for recovery, while burning more calories on a daily basis.

The system has been utilized by greats of the past for fantastic gains. The shorter workouts enable you to apply for more intensity to each set. Several top pros use this method to be able to include the many different movements available in today’s super gyms. The following is a four-way split routine that will add new dimensions to your training. Remember, this is advanced training for experienced bodybuilders.

First Day

• Incline Barbell Press 35 degree angle — 5x6
• Incline Dumbbell Press 20 degree — 5x6
• Decline Flyes alternate with Pulley
• Crossovers — 4 x 8
• Chest Machine — 3x5
• Front Deltoid Raises — 5x10
• Upright Row — 4x8
• Standing Laterals — 6x10
• Press on Universal — 3x15
• Shrugs on Calf Machine — 3x15
• 4-Way Neck Machine — 2x10 in each direction

Second Day

• Angular Leg Press Machine — 6x10 (3 sets regular; 3 sets heel together- ballet style)
• Hack Squats — 4x12
• Leg Extensions Seated alternate with Leg Curls — 5x8
• Thigh Abductors alternate with Thigh Adductors — 4x10
• Abdominal Pulley Crunches — 4x10
• Crunches alternate with Leg Lifts — 4x50

Third Day

• Variation Grip Pull-Ups to Chest — 8x6 (2 sets medium grip; 3 sets wide; 3 sets close grip)
• Pulldowns Behind Neck — 5x8
• 45 degree Row — 4x8
• Low Pulley Row — 4x10
• Bent Lateral Raises — 4x12
• Alternate Dumbbell Curls — 5x6
• Triceps Pushdowns — 5x10
• Pulley Curl on Scott Bench — 4x8
• 45 degree Triceps Pulley Extensions — 5x10
• Reverse Curl — 3x15
• Triceps Pulley Kickback — 3x15
• Linear Barbell Curl on Smith Machine - 4x6
• Dumbbell Triceps Press — 4x8
• Wrist Curl — 3x20

Fourth Day

• Standing Calf Raise — 8x20
• Seated Calf Raise — 4x20
• Heel Raise on Leg Press — 5x15
• Heel Raise on Hack Machine — 5x10
• Lying Leg Curl — 8x8
• Standing Leg Curl — 6x10
• Hyperextensians alternate with Good-Mornings — 5x10

This is no easy routine when followed to the letter. Day 3 will tax you to the max, push through and you will be rewarded at cycles end. All we have to say is good training because the routine is solid! Keeps your calories high with plenty quality protein, clean fats, natural unprocessed carbs and you will grow like a weed!

Tags: Workout Programs

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Comments:

• RobertA: My NEW routine - PERIOD! - 04/10/23
• DaveM: This is MY split for now on, it fucking works! I got 12 pounds on this routine last fall & its still going strong this year. Thank You!!!!!! - 02/04/23
• WilliamW: Very Informative & Workout works fantastic! I use it every time I come back from a training break, hasn't failed me yet. Thank You Musclesports.net - 04/30/22
• DennisK: This is one of the BEST training splits and exercise selections I have come across on the damn internet. You guys need to start selling this stuff because my overall physique has change completely from using this split over the last 2 years. Musclesports.net has the best raining advice online bar none! - 04/22/22
• TJ: My favorite training split for adding size! This program rocks! - 10/31/21