Scrutiny's 4 Day Muscle Building Split

[01dragonslayer]

This 4 day split by Scrutiny from Muscle & Strength is an effective muscle building workout that features an arm day sure to provide results.

WORKOUT SUMMARY​

• Main Goal
  Build Muscle
• Workout Type
  Split
• Training Level
  Intermediate
• Program Duration8 weeks
• Days Per Week
  4
• Time Per Workout45-60 minutes
• Equipment Required
  Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
• Target GenderMale & Female
• Workout PDFDownload Workout

Workout Description​

Workout Notes:​

• Drop Sets. For arm day drop sets, use a heavy weight and perform as many reps as possible. Without resting, move to a lighter resistance and perform as many reps as possible. Repeat this pattern, dropping weight two more times.

Monday
Chest
Exercise	Sets	Reps
Bench Press	4	12, 10, 8, 6
Incline Dumbbell Bench Press	4	10, 8, 8, 6
Pec Dec	4	10, 8, 8, 6
Shoulders
Exercise	Sets	Reps
Military Press	3	10, 8, 6
Dumbbell Lateral Raise	3	10, 8, 6
Bent Over Dumbbell Reverse Flyes	3	10, 8, 6

Tuesday
Back
Exercise	Sets	Reps
Wide Grip Lat Pull Down	4	12, 10, 8, 6
Seated Cable Row	4	10, 8, 8, 6
One Arm Dumbbell Row	3	10, 8, 6
Cable Shrugs	3	10, 8, 6
Abs
Exercise	Sets	Reps
Weighted Crunch	3	10-12
Planks	3	As long as possible

Thursday
Quads
Exercise	Sets	Reps
Squat	4	12, 10, 8, 6
Walking Dumbbell Lunge	4	10, 8, 8, 6
Hamstrings
Exercise	Sets	Reps
Stiff Leg Deadlift	3	10, 8, 6
Leg Curl	3	10, 8, 6
Calves
Exercise	Sets	Reps
Standing Calf Raise	3	12, 10, 8

Friday
Triceps
Exercise	Sets	Reps
Close Grip Bench Press	3	10, 8, 6
Tricep Dips	3	10, 8, 6
Two Arm Dumbbell Extension	3	10, 8, 6
Rope Tricep Extension (Dropset)	1	Max reps - 3 drops
Biceps
Exercise	Sets	Reps
EZ Bar Preacher Curl	3	10, 8, 6
Concentration Curl	3	10, 8, 6
Cable Curls (Drop Set)	1	Max reps - 3 drops
Abs
Exercise	Sets	Reps
Weighted Cable Crunch	3	12, 10, 8
Cable Torso Rotations	3	12, 10, 8