4 Day Split Workout – Big, Brutal and Bold Muscle Mass Building Program


“Big & Bold” complete 52 training workout

Video taken from the channel: Massive Iron Steve Shaw


My Workout Routine | 8 DAY SUPER SPLIT

Video taken from the channel: Brandon Clark


The Gym Split: Day 1 Chest, Triceps & Abs | 4 Day Split Workout

Video taken from the channel: Chillin With TJ


Four Day Workout Split Results

Video taken from the channel: Steve Rimmer SHREDucated


Ben Pakulski BEST Training Split For Hypertrophy (BUILD MUSCLE)

Video taken from the channel: Ben Pakulski Muscle Intelligence


What is a Two DAY SPLIT Bodybuilding PROGRAM?

Video taken from the channel: Natural Gallant Bodybuilding

4 Day Split Workout Big, Brutal and Bold Muscle Building Program — Tiger Fitness The next level workout system from Steve Shaw is here. Build muscle at a rapid rate using an intense 4-pronged attack. The next level workout system from Steve Shaw is here.

This program is strictly for the purpose of gaining serious muscle size. Use this plan for 6 – 8 Weeks, than change in order to stop the muscles getting too used to a certain workload. This one is a killer. You do not use heavy weights, but you won´t need them. How to Build Muscle: 4 Day Split Program.

Day 1 – Back and Biceps. Big, Brutal and Bold 4 Day Workout Split Build Muscle BEST WORKOUT SPLIT TO BUILD MUSCLE & LOSE FAT Arnold Schwarzenegger’s Blueprint Training Program A 4 day split workout routine is one of the most effective, most superior and all around best weight training routine you can follow for building muscle. There is a reason why it’s one of the most popular resistance training routines amongst serious bodybuilders, it simply works.

Now let’s get down to the nitty-gritty. The 4-Day workout split is a training method built to maximize strength and progressions in the gym. Traditional bodybuilding from the golden age of weightlifters have been using this common workout split to target all the main muscle groups while ensuring enough rest time to train at a high intensity. Who is the 4-Day Workout Split For?

This approach is a 4 day split that focuses on big, heavy-hitting exercises. You won’t find a lot of bells and whistles in this workout. Just simple, straightforward, ball-busting hard work. The premise is simple hammer the compound lifts, and follow them up with intense 10 rep sets to complete each workout. This 4-day split will allow you to effectively attack the target muscle groups each day.

It also provides recovery on Wednesdays and the weekend. Compound and isolation exercises are used to properly stimulate each muscle group for optimal results. The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

Sign up below today to learn and ensure you get the most out of the 4 Day Maximum Mass Program. Building a foundation of big, brutal muscle and strength isn’t easy and at times can get a bit ugly – but, boy can it get fun! Although challenging, this program leaves out the unnecessary noise and focuses on the infrastructure of training. Exercise/ Routine #4 # of Sets # of Reps *Diminishing sets is when you use a weight that you can do only 3-4 reps with.

Then do 3-4 strict reps with it and then set the weight down and take 10-to-15 deep breaths.

List of related literature:

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

For advanced training (>3 days/week), it is recommended that a split routine be used (e.g., first and third day: upper body; second and fourth day: lower body).

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

The three-day split builds on the premise of the two-day split routine.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

When designing a split routine, you need to follow two basic rules: Hit each muscle group at least twice a week, and don’t work the same muscle group on consecutive days.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Split routine, three to five exercises per muscle group (four to five sets of 10 to 12 repetitions) using a 5to 6-day per-week regimen.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

The three-day split is easier to follow because it alleviates the need to train the legs on the same day as the back and biceps.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

For instance, you can train your entire body several times per week (“full-body split”), your upper and lower body on different days (“upper/lower split”), or different major muscle groups on different days (“body-part split”).

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

This program permits very intense workouts because each body part has at least 3 days to recuperate.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

Trying to do all of this work in one workout would be a killer, especially since some of the same muscles are involved in training different body parts, and if these muscles get too tired and don’t have

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

To achieve this look, training transitioned from three weekly full-body workouts to five to six days a week training a single body part daily with high training volumes.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I’d be interested in hearing you speak about organ meat more… I’ve just started eating it (my girlfriend walked in on me cutting up a lambs heart and was caught between puking and fainting). I’m also interested in your meditation journey as I also lost my “identity” after a major change in my life… Thanks. MOUNTAIN!

  • I love the two day split i feel it really works but also I feel i over-train and need more naps..rest ect. The question then is how many exercises / sets per body part? Random example 1 day back, arms, rear delts. 4 body parts (not counting forearms). One could easily overwork themselves with 3 exercises 3 sets per body part = 9 sets times 4 (body parts). thats already 36 sets.

  • Made significant improvement when I switched to a 2 day split a few years ago. It is so simple to just alternate between two workouts. I do a variation of the push/pull split (working legs on both days), with abs thrown in whenever. Brilliant results.

    Push: flat/Incline press, squats, shoulder press, overhead extension.
    Pull: bent rows, lat pulldown, deadlift/romanian deadlift, curls

    *not a bodybuilder. just personal fitness, 100% natural.

  • Just a thought, you trained your calfs every day for 5 years and got results. But your recommending giving your muscles 2 to 3 days of rest to recover.

    Would your recommend thatn workload for lagging calfs, what about doing that for abs too, to work these muscles out every day for years? What about another muscle, like delts? 

    Just wondering/trying to think out of the (training split) box…

  • Bro if I follow ur first program, but I need an extra rest day on any given day (even if it coincides with a workout day) would this impact my gains? it got me thinking cus of that 24-48 hrs muscle protein synthesis thing. But then again I am a complete begginers so cud u guide me what wud b the best approach?

  • Hey what we’re the abs excercise you do on the end of the workouts, couldn’t hear them very well and have they changed since then?

  • Hey Jason just wanted to say I love your music man! I bought your “street” album a while ago. When I get my overtime money I’ll be buying more!

  • HELLO Mr. Jason. How r u doing. i am currently doing slow tempo reps to turn on mtor and ultimately turn on protein synthesis. Gyms are not open here so i am doing push ups (4 sec negative and 3 sec positive) and pulls ups (same as push time) and certain isolation movements with buckets and a stick.
    I watched several videos of yours, one of them was how often to change reps for different fibers. I was wondering about which muscle fiber am i hitting if i can do 5-7 slow pushups (35 regular pump pushups is my strength) and how should i change tempo to hit different muscle fiber.
    I look forward to your answer sir. And also make a video on what is your take on mtor if u can.
    Friday qanda

  • Just started watching your videos 2 weeks ago and you are already my favorite “fitness-youtuber”! No acting cool, no BS, just good advice from someone who seems so genuine and smart. Keep up the work man!

  • For me, push/pull works well, high frequency low volume. Doing the legs on the push days and going heavy 2 days and light 2 days. I seen this routine written but i do my own thing in a way..

  • I’m currently running a 2 day split. Day 1 Chest/Lats/mid back/Arms. Day 2 legs/Shoulders/Upper back/Traps. High frequency, high intensity, low volume. It’s very versatile and easy to program in rest days without throwing off your “schedule”. Can easily add a day for each specific body part if needed. Yesterday I did just shoulders and upper back. Today just legs. Just to add some extra work and recovery days for each muscle. A 2 day split has many advantages. Hopefully it brings the results I’m looking for

  • Thanks Jason. Did you ever finalize that bodybuilding nutrition guide you were writing? As always great info and channel. Appreciate all your hard work and the excellent content. You look great too.

  • we ask for the best training split and you tell us all this shit we olready know this guy just dont want us to be where hes at plain and simple

  • good shiz bro, on the incline it helps to have slight tension in your traps and imagine you are crushing the bar inwards, even if you try it now without a bar you can feel your upper pec flex more. also looks like you are going to high above your nipple on the flat bench, which makes you tend to flare your elbows and can give you problems in the future. try to go just below the nipple and have a slight arching bar path(from just below nipple and finish in regular position) it will feel odd at first because you have to learn a new bar path but its worth it because it will prevent rotator cuff problems and frozen shoulder(impingement) in the future.

  • I had a coach tell me he thinks im over 90% fast twitch. I can only get 3 reps with 80% of my max and thats with reps lasting only 2 seconds each. I dropped my volume to super low levels of only 10 total reps per exercise full body done as explosively as possible and im blowing up and getting stronger fast when high volume just made lose size sore inflamed and weaker. He said its cause fast twitch damage easier so my minimum effective volume is super low as well as my maximum recoverable volume compared to most people. Hope my experience helps others who may have been doing too much volume

  • Man I wish I was able to get 8 hours of sleep, it’s just not possible because of my job and the amount of time I need in the day to get all my calories in(my appetite is terrible so I need a big window). Thankfully not current workout split isn’t too crazy ��

  • im 35 years old and im starting to wonder, not about muscle rest time… how many days… but joints… tendons, etc… like how many days rest do my knees need after a leg work out… because i was doing once a week… so 6 days rest… then i started trying to do them more often… taking 4 days between leg workouts… and adding reps… higher reps in each set… slowly i felt my knees aching… sorta ignored it… until it got worse and worse, over a few months… i think “tendonitis”… i hope… nothing worse… but starting to wonder… if im doing sets of 20 reps… and maybe 10 sets total for legs… all squatting, lunging… is that too much on the knee? the muscles are fine, that’s the sad part… i can feel them wanting to do more… but my old destroyed joints limit my work outs… the exercises i do, and the weight i use… but it’s been great learning from you Ben… on form… controlling what my body is feeling in the exercise opposed to just controlling the momentum of the weight… speed etc…

  • verry good content. domt wanna be a dick dont like everything. but this was realistic informatif and not to.muth nonsens. kodoos mountain. keep up the good work

  • i am begginer, and i am doing 3 times full body piramization 6 weeks starting 75% for 12 to 105% for 6 and i consider 100% 8 rep max. and what you think thats optimal for both strength and size ways?

  • Ive always been wondering what you meant with 2day split lol, twice a day, twice a week, or two diffrent workouts x y per week.. guess im getting answers to my question finally

  • I thought a two day split was not nearly enough but a three day split just right. You are using split as shorthand for banana split right?

  • What’s every ones thought on push pull legs I was thinking for pull I be doing 1bench press/ with 2 incline press/3decline press /4 push ups /5shoulder press/6latrail raise/ 7bent over flys /7tricep xtentions /9one arm tricep extentions /10close grip press/ day2 1chin ups /2bbrows /3db rows/4deadlifts 5ez bar curls/6db curls /7preacher curls /8hammer curls/9rist curls/10reverse curls/day31 squats/2front squats/3split squats/4leg curls/5caft raise/6toe raise every thing in sets of 10 for 3 sets

  • So the two day split is when you do your left bicep on Monday and then you do your right bicep on Tuesday. That is splitting your body in half for two days.

  • This is the best video I’ve ever seen in explaining training splits. Everyone wants to hear definite answers but the reality is that there is no secret recipe for a great physique. The key is to find out what works for you, and do it in a way that you enjoy. Eat big, and train big, and you’ll grow regardless. It’s pointless to argue about what’s the “best” split

  • Cool, so realistically you can say do upper chest day 1 and then the next cycle focus on say lower chest and so on for each split cycle.
    Bro you GOTTA compete again

  • I’m using your 2 day split type A program (6 days a week with 1 day rest). I’m 3 weeks in now. I’ve made great gains, gotten stronger, burned a lot of fat AND recover way better then before (when I did as heavy as possbile all the time) AND worst of all, I’m 45:).
    At first I thought I couldn’t it (being an old fart and all) but with the correct diet and enough sleep, it CAN be done.
    Thanks for all the great info you put out there. Your teachings are the only thing that actually work for naturals.

  • Best split for me has always been 3 day upper, middle lower.
    6 days on 1 day rest.
    I was a hard gainer for years, but I exploded when I started training that way

  • Jason do you find it harder to maintain your gains as you age? Do you have to do anything diff than you were doing.. say 10-15 years ago?

  • I already told you. you can make your workout sessions much more productive if your eating the right foods to avoid fat and belly.

    Listen to this My international body building trainer also recommended this 7 food elements to kill your fat belly.

    worth watch here now SIXPP.COM

    Their imaginations were flywheels on the ramshackle machinery of the awful truth.

  • Hey Jason, looking really good again man. We like to see you lean, even though we know that you have the muscle underneath when you are not so lean, we get more motivated by your videos with this current physique.
    Thanks for all the good information and especially for the good vibes.
    Just one question I have been wondering… How is it that your twin brother does not envy your physique and get back into shape like in the old competitive days? Especially knowing the great results of training by looking at you.

  • I should’ve looked at this vid right off the bad instead checking anything else out. This was very helpful. It’s all about monitoring your recovery.

    For example: when I was a little younger,I noticed that, although my full body work out circuit was very taxing (I could only do it once every 5 days) I was also the most muscular and lean I’ve ever been.

    Now, after being led away from that by some bs articles, I’m realizing it’s time to get back to it.

    Moral of the story: if it works for you, it works.

  • Ben what about “systemic” recovery (CNS, etc.)? At what point is it too taxing on the body to train every day? 5/7 days? I agree 100% with the logic of days between muscle groups/body parts. But just worry about the entire overload to the system. The human body is incredibly adaptive, but to what point? What are the extremes? Mentzer’s “ideal” program of one workout every 3-4 days? Or a Poliquin-esque 2on1off approach? Thoughts please.

  • Holy crap…you aren’t lying….started using some of the tips on these vids with my lats and biceps yesterday…..PAINFUL contractions….I don’t think I have ever hit the muscle with an actual focused contraction before…I am stripping down the weight and saying to hell with my ego. This is the way to do it.

  • this guy is really smart. I am definitely not taking that away from him. butttt if you want the results he has, you either have to take roids or workout consistently for about the next 20 years.

  • If you desire to burn fat fast, you must make a search on Google for “PAFF Fat Furnace”. You are surely going to get the beach body you should have.

  • I’m really interested in knowing what your opinion is on two a days, as in training the SAME muscle group twice in one day. Is it okay for me to do this?

  • My current training schedule is back and biceps one day, then chest and triceps, then legs and shoulders. I do abs every other day and cardio everyday immediately after weight training. I found this works the best for me because every muscle group gets hit twice a week with 3 days of rest.

  • My muscles are taking ages to grow so I have decided to grow my hair like Jason. I’m 5 months lol. Thanks for the upload and the advice.

  • Just did it this past week, not intentionally though, before the gym shut down I used to think traning almost every single day was the right way, but I’m definitely going to be taking more off days now

  • Great video. I asked a question about this recently but this answers it.
    Don’t worry, you don’t need to go to the effort to answer my earlier question. I’m sure you were going to…

  • I’m sure a lot of people would train with that goal, but I have more modest ambitions, looking like Vince would be good enough for me, there’s a huge difference between the two of them, but they have achieved what they have with a lot of common traits in their training. Ben looks good, but Vince looks better, IMHO.

  • I train and take this guys tips seriously, but I would not want to look like him. Half that muscular will do. That’s not to say he’s not a good role model, but I wanted to say that not everybody who does bodybuilding wants to look that big.

  • Do you have a full video on the posing you do in the outro? so right after you say Mountain you do this unique fast posing that I remember from the early days it is fast posing or whatever it is called.. Can you ever do a video like that with that same tune you have? I think it is very cool!

  • When doing a upper lower split would you recommend doing only 2 upper and lower days per week or could I try doing:

  • In all this years (which are still not enough) I understood that the perfect split can not exist without extremely fast recovering which means more rapid metabolism and exactly the level I am talking about is connected with forbidden things

    If not there is always a choice to overlook some muscle at the expense of another and after time to roll the priority in to the other side.

    In one good split you also have to put you priorities (muscles) in the beginning of your split and first in workout

  • For muscle gain I did a Monday and Thursday as Bicep and Back and legs and Tuesday and Wednesday as triceps chest and shoulders. Now iv been with this routine for about 6 months going to switch it up a bit but give it a try you might like it

  • I’m doing 2-day splits, in the “push/pull” way you said in the beggining, to me i think its better than doing more day splits, i do chest triceps and shoulders and the other day back, biceps and shoulders too “rear delts”

  • People are so quick to judge anybody on the net. Instead we should be thanking these guys for sharing their thoughts and opinions on training. There are so many RIGHT ways to get where you need to go.
    Bruce lee said it best, take in the information and discard what doesn’t work. The more information you take in, practice and analyse the better your progress will be 
    thanks Ben

  • Appreciate Video! Sorry for the intrusion, I would appreciate your initial thoughts. Have you ever tried Basario Amazing Body Domination (do a google search)? Ive heard some pretty good things about it and my friend Sam at very last got shredded fat free peck muscle with it.

  • Were you cutting during this 4 day split? I wanna incorporate 4 days into my workout routine due to lack of time but I’m on a long bulk. Just concerned about excess weight gain I might gather by eating 3300+ cals on my 3 days off p/w? Is this a natural concern you reckon or should the work in the gym take care of it?

  • Hey BeardedBeastofDuloc
    I’m currently doing the sheiko program 29
    However, as i needed to work slightly more on my pulling i swapped the DB flyes (i only own up to 20kg DB’s so i don’t want to rely on them) with bent over rows & i also swapped the walking lunges for a split squat as i am also lacking room in my home gym, and i also swapped the pushups for close grip bench just to gain more tricep strength as i am only 77kg so pushups are too easy.
    Do you think that this is a good idea? As well as do you recommend any specific ab work for powerlifting and mobility exercises?
    Thanks for all the information, any help is much appreciated
    Best Regards, Luke