4 Day Muscle Growth Split for Shoulders, Abs, and Calves

By Brad Borland

	Intermediate (2-3 years)
	78 minutes/day \| 4 days/week
	Build Muscle
	Barbell, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, 2 x Dumbbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Bodyweight, Smith Machine, 1 x Dumbbell, Steps, Seated Calf Raise Machine, Squat Rack, Dips (Parallel) Bar, Pull up bar Show More

Average Exertion

Average Cardio Intensity

This 4 day workout routine is designed for building muscle, specifically targeting shoulders, abs, and calves. These 3 parts of your body can have a large visual effect on your physique, so giving them a higher focus can lead to more noticeable results. Intermediates with a focus on focusing on specific muscular growth goals should give this routine a shot!

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Description

Week 1 Overview

Day 1:

Monday and Thursday - Workout 1

Day 2:

Tuesday and Friday - Workout 2

Day 3:

Rest

Day 4:

Monday and Thursday - Workout 1

Day 5:

Tuesday and Friday - Workout 2

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday and Thursday - Workout 1

Exercise		Sets	Reps	Rest
1.Barbell Incline Bench Press		7 sets	12 reps	60s
2.Wide-Grip Lat Pulldown		7 sets	12 reps	60s
3.Seated Lateral Raise		5 sets	12-15 reps	60s
4.Cable Reverse Fly		4 sets	10-15 reps	60s
5.Seated Dumbbell Arnold Press		4 sets	6-10 reps	60s
6.Barbell Shrug		3 sets	6-10 reps	60s
Circuit #7 - 3 rounds Rest 60s between rounds
7A.Crunches		3 rounds	15-20 reps	0s
7B.Lying Floor Leg Raise		3 rounds	15-20 reps	0s
7C.Bicycle Crunch		3 rounds	15-20 reps	60s

Day 2 - Tuesday and Friday - Workout 2

Exercise		Sets	Reps	Rest
1.Standing Machine Calf Raise		4 sets	12-15 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Standing One Leg Calf Raise With Dumbbell		3 rounds	10-15 reps	0s
2B.Seated Calf Raise Machine		3 rounds	10-15 reps	60s
3.Barbell Front Squat		6 sets	12 reps	60s
4.Stiff-Legged Dumbbell Deadlift		5 sets	12 reps	60s
5.Barbell Walking Lunge See Exercise Notes		3 sets	15 reps	60s
Circuit #6 - 5 rounds Rest 60s between rounds
6A.Barbell Biceps Curl		5 rounds	12 reps	0s
6B.Tricep Dips		5 rounds	12 reps	60s
Circuit #7 - 3 rounds Rest 60s between rounds
7A.Sit Up		3 rounds	15-20 reps	0s
7B.Hanging Straight Leg Raise		3 rounds	15-20 reps	0s
7C.Plank See Exercise Notes		3 rounds	30s	60s

Day 4 - Monday and Thursday - Workout 1

Exercise		Sets	Reps	Rest
1.Barbell Incline Bench Press		7 sets	12 reps	60s
2.Wide-Grip Lat Pulldown		7 sets	12 reps	60s
3.Seated Lateral Raise		5 sets	12-15 reps	60s
4.Cable Reverse Fly		4 sets	10-15 reps	60s
5.Seated Dumbbell Arnold Press		4 sets	6-10 reps	60s
6.Barbell Shrug		3 sets	6-10 reps	60s
Circuit #7 - 3 rounds Rest 60s between rounds
7A.Crunches		3 rounds	15-20 reps	0s
7B.Lying Floor Leg Raise		3 rounds	15-20 reps	0s
7C.Bicycle Crunch		3 rounds	15-20 reps	60s

Day 5 - Tuesday and Friday - Workout 2

Exercise		Sets	Reps	Rest
1.Standing Machine Calf Raise		4 sets	12-15 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Standing One Leg Calf Raise With Dumbbell		3 rounds	10-15 reps	0s
2B.Seated Calf Raise Machine		3 rounds	10-15 reps	60s
3.Barbell Front Squat		6 sets	12 reps	60s
4.Stiff-Legged Dumbbell Deadlift		5 sets	12 reps	60s
5.Barbell Walking Lunge See Exercise Notes		3 sets	15 reps	60s
Circuit #6 - 5 rounds Rest 60s between rounds
6A.Barbell Biceps Curl		5 rounds	12 reps	0s
6B.Tricep Dips		5 rounds	12 reps	60s
Circuit #7 - 3 rounds Rest 60s between rounds
7A.Sit Up		3 rounds	15-20 reps	0s
7B.Hanging Straight Leg Raise		3 rounds	15-20 reps	0s
7C.Plank See Exercise Notes		3 rounds	30s	60s

Date Created: 4/11/2018, UTC

Last Updated: 10/26/2021, UTC

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