4-Day Split
Most Effective Bodybuilding Muscle Split

The easiest way to put on some true bodybuilding muscle is through the 4-day split. You divide the body up into 4 groups and you work them each out a separate day.

I follow this split and I have seen massive improvements in strength and gains over the past year. Following this workout and being consistent with it will allow you to progress leap and bounds over everyone else in the gym.


bodybuilding muscle squats for leg dayThis day is going to kick your butt!

You have to start with legs and you must not skip them. If you're serious about bodybuilding and putting on muscle it is vital that you work on you're legs.

This is the hardest group because they're the biggest muscles of your body and it requires a lot of energy to really push them to the limit. You will be tired after working them out! At least you should be or you're doing it wrong.

You want to make sure to focus on quadriceps, hamstrings, calves, and glutes. If you are lacking in one of those ares than make sure to hyper focus on that area to allow it to catch up to the rest of your body.


bodybuilding muscle chest dayChest day is by far one of the favorites of most guys

This is going to be the easiest day of the 4. You're chest although it's not the smallest muscle, it's not going to cause you to be as tired as working out legs will.

Having a big chest is something most guys want. Just focusing on chest for one entire workout will allow you to really put the strain on it that you need to for it to grow.

Keep the movements as controlled as possible and push yourself but keep good form. That's more important than putting up a lot of weight.

Back and Biceps

Bodybuilding Muscle back dayHaving a big back will make you look big and make your waist look lean

This is another one of the workouts that's going to leave you drained if you do it right. By putting on a lot of bodybuilding muscle in the back and bicep area it will truly add to your size and make you look a lot bigger in general.

A lot of the motions are going to be pulling motions on this day. I usually start of by working out back and then moving to biceps.

It is true that you do use your biceps a bit in back workouts. This will mean you will not be able to lift as much with biceps as if you were to start fresh with biceps.

That's okay. Your biceps are already fatigued and you just need to finish them off in a sense. With that in mind push it but don't worry about doing a ton of weight.

Shoulders and Triceps

shoulder day bodybuilding muscleWorking out shoulders will make you more broad and give the illusion of a smaller waist!

More show bodybuilding muscles. By growing your shoulders your waist will naturally look smaller giving you a leaner look which is what most guys want.

I usually start with shoulders and then go onto triceps. It's the same case with shoulders and triceps as it is with back and biceps. When you hit shoulders you have to use your triceps as well. That means they'll be fatigued when you go to work them out.

Just finish them off. Push the weight but just know you probably won't be able to do as much.

My Favorite Bodybuilding Muscle Split

This is by far my favorite but that's only because if fits into my schedule. Maybe it's not the best one for you.

If you have the time though and are willing to put in the effort you will see huge improvements in your physique.

Let me know how it goes for you in the comments and what you think the best workout split is for you!

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