The 4 Day Workout Regime was followed by Arnold back in his days of Body Building. This Blueprint for Mass is designed for Intermediate and Advance bodybuilders who wants to pack on muscles with size. By following this routine you will focus on each muscle group once in a week, allowing sufficient time for growth and recovery.
[Note- Before following this regime make sure you have a good strength base otherwise you will over train your muscles.]
This 4 Day Workout will be Monday, Tuesday, Thursday and Friday which means weekends plus 1 week day will be rest days for recovery and repair for your muscle. The repetitions in each set will vary between 5-10 Rep Range and use the heavy weights which you can manage it with good form and posture. You will need to progressively increase the weights in each set for strength and size gain. You should work till failure in the last sets of each exercise.
During this routine, the protein intake will be around 1.5 grams per pound of body weight. Try to get at least 8 hours of sleep and reduce the cardio to two 30-minute sessions in a week.
Make sure to warm up your joints especially with bigger muscle groups to avoid any injuries. Start with light weight warming up exercises like bench press, shoulder press, squats and dead lift.
The 4 Day Workout Split will be as follows...
Leg muscles majorly include Quads, Hamstrings, Glutes and Calves. Legs are the biggest muscle group in your body comprising 50 per cent of your total body. While abdominal muscles develop your core strength and helps in lifting you heavy weights.
Arnold's secret for doing Legs on first day followed by Chest on the other day was training legs releases HGH Hormone which helps in building your upper body, so if your lower body grows it will result in growth of upper body. That is why training your legs is important.
Workout Routine will be as follows:-
1) Squats (Weighted) - 5 sets x 10,8,6,5,5 Reps
2) Leg Curl - 5 sets x 10,8,6,5,5 Reps
3) Leg Press - 3 sets x 10,8,6 Reps
4) Calve Raise 2 sets x 50 Reps
5) Abs (Pick any 3 exercises) - 3 sets x 15 reps each exercise
Chest is also one of the three bigger muscle groups in your body. Chest comprises of three distinctions Upper, Middle and Lower Chest Muscles. These three parts are important for building a 3-D Chest. While Triceps are the two-third of your arms which means triceps are major for your arms.
Workout Routine
1) Incline Bench Press – 4 sets x 10,8,6,5 reps
2) Dumbbell Bench Press – 3 sets x 10,8,6 reps
3) Dumbbell Fly – 3 sets x 10,8,6 reps
4) Close Grip Bench Press – 4 sets x 10,8,6,5 reps
5) Triceps Dumbbell Overhead - 3 sets x 10,8,6 reps
Day 3 - Wednesday will be a rest day.
Arnold states Back is a building and structural block of your whole body. Back comprises of 20-25 percent muscles of your whole body. Arnold also said that he think of his biceps as mountain peaks and makes mind-muscle connection which made his biceps grow to insane size.
Workout Routine
1) Dead lifts – 4 sets x 5,5,5,5 reps (heavy)
2) Pull Ups – 4 sets x 10,8,6,5 reps
3) Dumbbell Row – 4 sets x 10,8,6,5 reps
4) Barbell Curl – 3 sets x 8,8,8 reps
5) Concentration Curls (bicep peak) - 3 sets x 8,8,8 reps
Having a 3-D shoulders add a charm to your body. Shoulder comprises of Traps and Deltoid muscles, working front, middle and rear delts.
Workout Routine
1) Standing Overhead press – 3 sets x 10,8,6 reps
2) Lateral Raise – 3 sets x 10,8,8 reps
3) Bent lateral raise (or face pulls) – 3 sets x 10,8,8 reps
4) Abs (any three exercises) – 3 sets x 15,15,15 reps