4 Day Bodybuilding Split

This split focuses on the basics of barbell and dumbbell training without using a lot of frivolous exercises that most people don’t need. The way the program works is that you push yourself to add 5 more pounds to the bar every session. Do the weight until you hit all of your sets and reps and then add 5 pounds next week.

Focus on getting good contractions and controlling your reps.

A sample workout schedule would look like this:

  • Monday – Chest and Triceps
  • Tuesday – Back and Biceps
  • Wednesday – OFF
  • Thursday – Shoulders, Traps, Abs
  • Friday – Legs
  • Saturday – OFF
  • Sunday – OFF
Chest and Triceps
Exercise Sets Reps
Flat Bench Press 4 12
Decline Bench Press 4 12
Incline Dumbbell Flyes 3 15
Dips 4 12
Skull Crushers 3 15
Tricep Extensions 3 15


Back and Biceps
Exercise Sets Reps
Deadlifts 4 12
1 Arm Dumbbell Rows 4 12
Pull Ups 3 15
Close Grip Seated Rows 3 15
Barbell Curls 4 15
Hammer Curls 4 15


Shoulders, Traps, Abs
Exercise Sets Reps
Seated Overhead Press 4 12
Rear Delt Dumbbell Laterals 4 15
Face Pulls 4 15
Barbell Shrugs 4 15
Front Dumbbell Laterals 3 15
Planks 4 As long as possible


Exercise Sets Reps
Squats 4 12
Goblet Squats 3 15
Walking Lunges 4 15
Standing Dumbbell Calf Raise 4 15
Leg Curls 3 15
Leg Extensions 3 15


Leave any questions or comments below!

14 thoughts on “4 Day Bodybuilding Split

  1. Hey Cutty I was wondering if i should do this bodybuilding workout or do the full body workouts for football. I really want to improve my game and come back next season as a bear.

    1. Any will definitely help you out with performance. I will tell you that I’ve noticed better sports performance results from doing a more strength based type workout but this workout will be great. Heavy squats and deadlifts will help you get some great explosiveness and power.

      Get strong man,


  2. Hi Cutty

    I’ve recently lost 30kg through diet and exercise, but I’m looking to tone up and build muscle now im happy with my weight. I would like to get in to the powerlifting side of things but would I benifit from this bodybuilding program first to get my body in shape moving on to the powerlifting programs?

    Many thanks


    1. Liam,

      Congratulations on the weight loss! I think you would benefit more from starting a routine that interests you more than the idea of “powerlifting vs bodybuilding.” I will say though that the beginner powerlifting routine would add some mass and increase your functional strength quickly. This gives you a good base to work on for future goals.

      I will say that my newest 3 day workout: 3 Day Push Pull Powerlifting Workout features more of a powerbuilding (powerlifting and bodybuilding) idea with moderate volume and I think you may benefit best from it.

      So pick what one interests you and run with it for 12 weeks. Whatever you do, you are going to notice gains being made. Up the protein a little so you can recover properly and keep up the good work.

      If you have any more questions feel free to ask.


    2. Thanks for the advice, I’m going to go for the beginners powerlifting, I think I was just fooled in thinking I need a bodybuilding workout as my arms and stomach are quite loose as a result of the weight loss. Am I right in thinking these compound movements will do me more good overall compared to doing endless isolation exercises such as curls etc?

    3. The compound movements are going to add functional strength, help you burn some extra body fat and help you fill in with some muscle. The core gets hit the hardest with all of the big 3 lifts and when you add in a good healthy diet like you’ve been using, you have a recipe for success.

      I think it’s a huge misconception that powerlifting is strength only and bodybuilding is muscle only.. but basically the only way you build muscle is by building strength and vice versa.

      If you need anything else just ask.


    4. Thanks again, I’m going to start the program tonight! I’ve recently built myself a gym with a powercage and olympic weight as a reward to myself so there’s no stopping me!! I’ll let you know how it’s going in a few weeks, thanks again

    5. Lucky you!

      I was working on building a home gym and I recently moved a few states away and I’m in an apartment now.

      I look forward to hearing your results!


    1. I’ve never coached football players so I may be totally off, but I would imagine either would be good for football. Although this is a bodybuilding split, it’s based off of building functional strength.

      If you try it out, let me know how you have improved, it’d be interesting to find out.

      If you have any other questions let me know,


  3. Hey cutty hope your doing good would this be to much for a cut im 5’7 male 155lb how much should i cut down to?? I was thinking 145lb or 135lb? love to here what you thank

    1. You should start focusing on your bodyfat percentage instead of actual weight. I know people who are 270 pounds with less than 3 percent body fat that are pro stage level conditioning, but I also see 120 pound bean poles who just kept cutting calories because they thought the number mattered.

      Get a fat caliper and start trying to get leaner. Muscle burns calories, getting stronger always helps, and eating right will start burning fat.

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