Free personalized workout plan

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! 

Show More

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

Scroll to top

Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
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
7 sets, 12, 12, AMAP, AMAP, AMAP, AMAP, AMAP reps, (rest 60s)
Show Alternative Exercises
Seated Lateral Raise demonstrationPlay Seated Lateral Raise demonstration
5 sets, 12, 10 - 15, 10 - 15, 10 - 15, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Cable Reverse Fly
4 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Arnold Press
4 sets, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
3 sets, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Crunches
3 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
3 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises

Tuesday and Friday - Workout 2

Scroll to top

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

Date Created: 4/11/2018, UTC


Last Updated: 6/4/2021, UTC

Similar Workouts

More Workouts by mywrkouts.com

More workouts like this

Men's Build Muscle

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.