As we said before, getting all of the muscle groups squeezed into a 4-day rotation sounds easy, but think again my friend. The key to muscle building is a two fold tug-of-war: Total muscle exhaustion and sufficient muscle recovery.

Herein lies the quandary that one faces with a 4 day lifting rotation. Will your triceps which got pretty worn out on chest day, be sufficiently recovered by triceps day? Will the sore muscles in your lower back be ready for a grueling squat workout?

Our original 4-day workout had a bias towards upper body development. This 4 day prescription will get those lagging lower body components—namely quads and hamstrings, caught up and then some!

The days recommended here are just suggestions to help you get an idea of how many day's rest to have between workouts. You will need to customize the days to fit your personal schedule.

Live well and hypertrophy!

Chest, Shoulders, Triceps

Suggested lifts: peck flys, machine shoulder press, dumbbell shoulder press, side raises, cable press down, dips . . .

Hamstrings, Calf, and Abs

Suggested lifts: ab strap leg lifts, cable crunches, torso twists . . .calf raises, straight leg deadlifts, leg curls, . . .

Quads, Gastrocs (Shins)

Suggested lifts: front squats, shin curls, front and side lunges, quad extensions . . .

Neck, Traps, Back and Biceps

Suggested lifts: barbell shrugs, barbell rows, reverse flys, pull-downs . . . hammer curls, concentrated curls