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?

We have presented this 4-day workout with a staggered day lifting approach. 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, Biceps, Forearms

Start with chest. Lifts may include: incline press, decline press, dumbell press. Next biceps: cable curls, incline dumbbell curls . . . Last is forearms: wrist rolls . . .

Abs, Obliques, Neck, Traps, and Back

Suggested lifts: ab strap leg lifts, cable crunches, torso twists, barbell rows, pull-downs, straight leg deadlifts, barbell shrugs . . .

Quads, Calfs, Hamstrings, Glutes, Shins

Suggested lifts: deep squats, leg lifts, front and side lunges, calf raises, dead lifts, quad extensions . . .

Shoulders and Triceps

Suggested lifts: machine shoulder press, dumbell shoulder press, side raises, cable press down, over head tricep extensions . . .