Shaun’s 4 Day Bodybuilding Split

Workout Summary
Main Goal:
Build Muscle
Workout Type:
Training Level:
Days Per Week:
Equipment Required:
Barbell, Bodyweight, Dumbbells, EZ Bar, Machines
Target Gender:
Male &

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Shaun McEwan
Workout Description

This is another 4 day muscle building split, designed by Shaun from the Muscle and Strength forum and should be used by those looking to build muscle and/or gain weight.
Daily Workout Schedule:
Monday – Legs
Exercise Sets Reps
Squat 4 10
45 Degree Leg Press 4 10
Leg Extension (Triple drop set) 1 10,10,10
Stiff Leg Deadlift 4 10
Leg Curl (Last set follow w/ a drop set) 4 10
Tuesday – Chest and Calves
Exercise Sets Reps
Incline Smith Machine Bench Press 4 10
Dumbbell Bench Press 4 10
Incline Dumbbell Flys 3

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Pec Dec (After last set, drop weight and immediately do a 4th set) 3 10
Exercise Sets Reps
Standing Calf Raise 4 12
Seated Calf Raise (30 seconds rest between sets) 4 12

Wednesday – Rest Day
Thursday – Shoulders and Triceps
Exercise Sets Reps
Seated Dumbbell Press 3 10
Dumbbell Lateral Raises (Finish w/ drop set as 4th set) 3 10
Rear Delt Machine (Finish w/ drop set as 4th set) 3 10
Shoulder Press Machine 1 15
Exercise Sets Reps
Lying Tricep Extension 3 10
Cable Tricep Extension 3 10
Dumbbell Tricep Kickback 3 10
Friday – Back and Biceps
Exercise Sets Reps
Wide Grip Pull Up 3 10
Lat Pull Down (Finish w/ drop set as 5th set) 4 10
Machine T-Bar Row 4 10
Machine Row 4 10
Exercise Sets Reps
EZ Bar Curl 3 10
Incline Dumbbell Curl 3 10
Reverse Grip Barbell Curl 3 12

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