The Ultimate Guide to Mike Thurston's 4-Day Split Workout Plan

Mike Thurston's 4-Day Split Workout Plan

Looking to build strength, size, and definition? Mike Thurston’s 4-day split is a well-structured program designed for gym enthusiasts aiming to target all major muscle groups with precision. This workout plan incorporates strategic rest days and a variety of exercises to push your limits while ensuring adequate recovery. Let’s break down each day, including exercises, sets, and reps.

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Weekly Breakdown

• Day 1: Chest & Shoulders

• Day 2: Rest

• Day 3: Back

• Day 4: Rest

• Day 5: Arms & Abs

• Day 6: Legs

• Day 7: Rest

This schedule ensures a balance between intense training and recovery, maximizing muscle growth and preventing burnout.

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Day 1: Chest & Shoulders

Chest Exercises

1. Flat Bench Press: 4 sets of 8-10 reps

   • A foundational exercise for building chest strength and mass.

2. Chest Superset:

   • Cable Press: 4 sets of 10 reps

   • Cable Fly: 4 sets of 10 reps

3. Chest Superset:

   • Close Grip Dumbbell Press: 4 sets of 10 reps (failure on the final set)

   • Push-Ups: 4 sets of 10 reps (failure on the final set)

Shoulder Exercises

1. Shoulder Superset:

   • Lateral Raises: 4 sets of 10 reps

   • Plate Front Raise: 4 sets of 10 reps

2. Alternating Dumbbell Press: 4 sets of 10 reps per side

3. Cable Raise: 4 sets of 15 reps (dropset on the final set)

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Day 3: Back

1. Bodyweight Pull-Ups: 3-4 sets to failure

   • A classic move to target the lats and build width.

2. Barbell Row on Incline Bench: 4 sets of 8 reps

   • Focus on form to engage the mid-back.

3. Back Superset:

   • T-Bar Row: 4 sets of 10 reps

   • Lying Dumbbell Pullback: 4 sets of 10 reps

4. Alternating Cable Pull: 4 sets of 10 reps per side

5. Rack Pull with Shrug: 4 sets of 10 reps

   • Strengthens the traps and lower back.

6. Seated Cable Row: 4 sets of 10 reps

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Day 5: Arms & Abs

Biceps Supersets

1. Pull-Ups: 3 sets of 10 reps

2. Seated Dumbbell Curls: 3 sets of 10 reps

3. EZ Bar Reverse Curl: 3 sets of 10 reps

4. Spider Curls: 3 sets of 10 reps

Triceps Supersets

1. EZ Bar Extensions: 3 sets of 10 reps

2. Close Grip Press: 3 sets of 10 reps

3. Dips: 3 sets of 10 reps

4. Rope Extensions: 3 sets of 10 reps

Abs & Core

1. Hanging Crunches: 4 sets of 10 reps

2. V Sit Crunches: 4 sets of 10 reps

HIIT Battle Ropes: 10 minutes (45 seconds work, 15 seconds rest)

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Day 6: Legs

1. Front Squats: 3 sets of 10 reps

   • A quad-dominant movement for overall leg strength.

2. Bulgarian Split Squats: 3 sets of 12 reps per leg

3. Lying Leg Curls: 3 sets of 10 reps

4. Leg Superset:

   • Stiff Leg Deadlift: 3 sets of 10 reps

   • Step-Ups: 3 sets of 10 reps

5. Dumbbell Squats: 4 sets of 10 reps (to failure on the final set)

6. Walking Lunges: 3 sets of 12 steps

7. Calf Raises: 30 reps with a hold every 10 reps

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Key Tips for Success

1. Progressive Overload: Gradually increase weights to continue challenging your muscles.

2. Rest Periods: Rest 60-90 seconds between sets to maintain intensity.

3. Form Over Weight: Always prioritize proper technique to prevent injuries.

4. Nutrition: Pair this workout with a balanced diet rich in protein, complex carbs, and healthy fats to fuel your progress.

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Final Thoughts

Mike Thurston’s 4-day split is perfect for those looking to combine strength and hypertrophy training. With a focus on strategic supersets, progressive overload, and structured rest days, this plan delivers results when followed consistently. Stick to the routine, stay disciplined, and watch your strength and physique transform.

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