Free personalized workout plan

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

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

2 days

Time

96 minutes

Genders

Male

Goals

Build Muscle (Male)
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 the

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

96 minutes

Genders

Male

Days per week

2 days

Goals

Build Muscle (Male)
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 the

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

20%

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

Week 1


Monday and Thursday - Workout 1

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ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press7 sets12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps60s
2. Wide-Grip Lat Pulldown7 sets12, 12, AMAP, AMAP, AMAP, AMAP, AMAP reps60s
3. Seated Lateral Raise5 sets12, 10 - 15, 10 - 15, 10 - 15, 10 - 15 reps60s
4. Cable Reverse Fly
Cable Reverse Fly
4 sets10 - 15 reps60s
5. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
4 sets6 - 10 reps60s
6. Barbell Shrug3 sets6 - 10 reps60s
7A. Crunches
Crunches
3 sets15 - 20 reps60s
7B. Lying Floor Leg Raise3 sets15 - 20 reps60s
7C. Bicycle Crunch3 sets15 - 20 reps60s

Tuesday and Friday - Workout 2

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ExerciseSetsRepsRestNotes
1. Standing Machine Calf Raise4 sets12, 10 - 15, 10 - 15, 10 - 15 reps60s
2A. Standing One Leg Calf Raise With Dumbbell3 sets10 - 15 reps60s
2B. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets10 - 15 reps60s
3. Front Squat (Clean Grip)
Front Squat (Clean Grip)
6 sets12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps60s
4. Stiff-Legged Dumbbell Deadlift5 sets12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps60s
5. Barbell Walking Lunge3 sets15 reps60s
3 lengths
6A. Barbell Biceps Curl
Barbell Biceps Curl
5 sets12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps60s
6B. Tricep Dips
Tricep Dips
5 sets12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps60s
7A. Sit Up3 sets15 - 20, 1, 1 reps60s
7B. Hanging Straight Leg Raise
Hanging Straight Leg Raise
3 sets15 - 20, 1, 1 reps60s
7C. Plank3 sets30s60s
30 Secs

Date Created: 4/11/18, 7:17 AM


Last Updated: 9/12/20, 9:39 PM

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