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

By Brad Borland

Experience
Intermediate (2-3 years)
Time
96 minutes/day | 2 days/week
Good for
Build Muscle
Equipment
Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

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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Workout Overview

Week 1

Day 1: Monday and Thursday - Workout 1

Day 2: Tuesday and Friday - Workout 2

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Monday and Thursday - Workout 1

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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1. Barbell Incline Bench Press
7 sets, 12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
2. Wide-Grip Lat Pulldown
7 sets, 12, 12, AMAP, AMAP, AMAP, AMAP, AMAP reps, (rest 60s)
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Seated Lateral Raise demonstrationPlay Seated Lateral Raise demonstration
3. Seated Lateral Raise
5 sets, 12, 10 - 15, 10 - 15, 10 - 15, 10 - 15 reps, (rest 60s)
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Cable Reverse Fly▶
4. Cable Reverse Fly
4 sets, 10 - 15 reps, (rest 60s)
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Seated Dumbbell Arnold Press▶
5. Seated Dumbbell Arnold Press
4 sets, 6 - 10 reps, (rest 60s)
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Barbell Shrug demonstrationPlay Barbell Shrug demonstration
6. Barbell Shrug
3 sets, 6 - 10 reps, (rest 60s)
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Circuit
Crunches▶
7A. Crunches
3 sets, 15 - 20 reps, (rest 60s)
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Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
7B. Lying Floor Leg Raise
3 sets, 15 - 20 reps, (rest 60s)
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Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
7C. Bicycle Crunch
3 sets, 15 - 20 reps, (rest 60s)
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Tuesday and Friday - Workout 2

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Standing Machine Calf Raise demonstrationPlay Standing Machine Calf Raise demonstration
1. Standing Machine Calf Raise
4 sets, 12, 10 - 15, 10 - 15, 10 - 15 reps, (rest 60s)
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Circuit
Standing One Leg Calf Raise With Dumbbell demonstrationPlay Standing One Leg Calf Raise With Dumbbell demonstration
2A. Standing One Leg Calf Raise With Dumbbell
3 sets, 10 - 15 reps, (rest 60s)
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Seated Calf Raise Machine▶
2B. Seated Calf Raise Machine
3 sets, 10 - 15 reps, (rest 60s)
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Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration
3. Front Squat (Clean Grip)
6 sets, 12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps, (rest 60s)
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Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
4. Stiff-Legged Dumbbell Deadlift
5 sets, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps, (rest 60s)
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Barbell Walking Lunge demonstrationPlay Barbell Walking Lunge demonstration
5. Barbell Walking Lunge
3 sets, 15 reps, (rest 60s)
3 lengths
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Circuit
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
6A. Barbell Biceps Curl
5 sets, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps, (rest 60s)
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Tricep Dips▶
6B. Tricep Dips
5 sets, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps, (rest 60s)
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Circuit
Sit Up demonstrationPlay Sit Up demonstration
7A. Sit Up
3 sets, 15 - 20, 1, 1 reps, (rest 60s)
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Hanging Straight Leg Raise▶
7B. Hanging Straight Leg Raise
3 sets, 15 - 20, 1, 1 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
7C. Plank
3 sets, 30s, (rest 60s)
30 Secs
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Date Created: 4/11/2018, UTC


Last Updated: 6/4/2021, UTC

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