🔥 Build a Physique Like Mike Thurston: The Complete 4-Day Split Workout Plan (With Sets & Reps Breakdown)

When it comes to aesthetic training, few names ring louder than Mike Thurston. Known for his lean, muscular physique and science-backed approach to training, Mike has inspired millions to step up their fitness game. But what makes his workouts truly effective?

The answer lies in consistency, intensity, and smart training splits. His 4-day training plan isn’t just another gym bro routine — it’s a balanced blueprint designed for maximum muscle growth, recovery, and aesthetic development.

In this article, we’ll walk you through Mike Thurston’s actual weekly workout split, provide detailed descriptions of every exercise, and explain how and why this routine works — with fun insights and motivation to keep you hooked.

📆 The Weekly Training Structure: Simplicity Meets Power

Mike’s weekly training plan is structured in a way that allows your muscles to grow while your body gets enough time to recover. Unlike plans that push for 6 days straight, this one prioritizes quality over quantity.

Day 1 – Chest & Shoulders
Day 2 – Rest
Day 3 – Back
Day 4 – Rest
Day 5 – Arms & Abs
Day 6 – Legs

Day 7 – Rest

At first glance, it may seem like there's a lot of rest — but that’s exactly what makes this routine sustainable. Rest is where muscles grow, and this schedule ensures you’re always hitting your sessions with intensity.

🧱 Day 1 – Chest & Shoulders: The Power of Push

The first day sets the tone for the entire week. Mike smartly combines chest and shoulders into one push-focused day, using a mix of compound lifts and high-volume supersets to hit every angle of your upper body.

The session starts strong with Flat Bench Press, a classic move that focuses on building strength and thickness across the chest. This is not a time to rush. Focus on your form, lower the bar slowly, and drive up with power for 4 sets of 8 to 10 reps.

Once that foundational movement is complete, you’re immediately thrown into the first shoulder superset: lateral raises paired with plate front raises. These two movements sculpt the shoulders, giving that rounded “3D” look. The lateral raise widens your appearance, while the front raise adds upper front delt detail. Feel the burn? Good. That’s what growth feels like.

Next comes a chest cable superset, combining Cable Presses and Cable Flys. This pairing is all about tension and control. The cables keep constant pressure on your pecs, which helps target smaller muscle fibers often missed during dumbbell or barbell movements. Don't rush — slow reps here make a massive difference.

Then, Alternating Dumbbell Presses bring the shoulders back into focus. Lifting one arm at a time engages the core, improves stability, and strengthens the entire shoulder girdle. You’ll feel it in your abs and arms too.

Finally, the workout wraps up with a brutal finisher: Close-Grip Dumbbell Presses followed by Push-Ups to failure. This combo creates insane chest tension and pushes your endurance to the limit. On your final set, go all out — squeeze every last rep. This is where the real progress happens.

To end, hit Cable Raises for 4 sets of 15 reps with a dropset on the last set. Your shoulders will be on fire, but trust the process.

🐉 Day 3 – Back Day: Build Width, Depth & Strength

Back day is often neglected or misunderstood by casual lifters, but not in this plan. Mike uses a powerful mix of rows, shrugs, and pulls that focus on both mass and shape.

The session begins with bodyweight pull-ups, the king of back movements. Aim for full range of motion — from a dead hang to chin above the bar. Not strong enough yet? Use assistance bands or machines, but never skip them.

After that, you’ll move to Barbell Rows on an Incline Bench, which are safer for the lower back and help isolate the lats more effectively. Each rep should be smooth and controlled — no jerking or momentum here.

Then comes a monster superset: T-Bar Rows paired with Lying Dumbbell Pullbacks. The T-Bar Row hits your mid-back and rear delts with power, while the lying pullbacks isolate the lats in a unique way. You’re targeting both the inner and outer parts of the back for a truly carved-out look.

Next is the Alternating Cable Pull, performed one side at a time. This not only stretches your lats but also increases functional strength and balance.

The penultimate move is the rack pull with Shrug, which works your entire posterior chain and traps. It’s like a deadlift’s cousin, but with more emphasis on the top portion and trap activation. Feel the stretch at the bottom and squeeze hard at the top.

Finally, you finish with Seated Cable Rows — the bread and butter of back finishing. Slow, controlled movements with a big squeeze at the contraction will finish off your lats perfectly.

💥 Day 5 – Arms & Abs: Superset Volume and Core Fire

Mike Thurston doesn’t just train arms — he attacks them. This day is a combination of intensity, supersets, and perfect form. You’ll leave with your sleeves stretched and your core shaking.

The first bicep superset begins with bodyweight pull-ups, which double as arm and back builders, followed by Seated Dumbbell Curls. Each rep should be controlled, focusing on the squeeze at the top and slow negatives.

Next comes the tricep superset of EZ Bar Extensions and Close-Grip Presses. This combo creates thickness in the upper arms and hits both the long and lateral heads of the triceps.

The second bicep superset includes EZ Bar Reverse Curls and Spider Curls. Reverse curls hit the brachialis and forearms, while spider curls isolate the biceps under constant tension.

The second tricep superset features Dips and Rope Extensions. Dips are bodyweight gold, while rope extensions hit the outer head with intensity.

After arms, it’s time to crush your abs. Mike goes for Hanging Crunches and V-Sit Crunches, both of which demand core control and strength.

Lastly, you’ll do a 10-minute HIIT session with Battle Ropes, alternating 45 seconds of explosive work and 15 seconds of rest. This isn't just cardio — it’s a core and arm punisher that also burns fat.

🦵 Day 6 – Leg Day: Symmetry, Strength & Mobility

This isn’t your average “squat and go home” day. Mike Thurston’s leg day is programmed to hit every muscle group: quads, hamstrings, glutes, and calves—with attention to form, balance, and progression.

The day kicks off with Front Squats, which emphasize quad development and core strength. Compared to back squats, they’re safer for your spine and incredibly challenging on the legs.

Next, you’ll do Bulgarian Split Squats. These one-legged monsters are uncomfortable — and that’s the point. They target the glutes and quads while building stability and balance.

Then comes Lying Leg Curls to isolate the hamstrings. Go slow and feel the stretch and contraction.

The following superset of Stiff Leg Deadlifts and Step-Ups hits both the back and front of your legs. The deadlifts stretch your hamstrings, while the step-ups are amazing for glute and quad coordination.

You’ll then do Dumbbell Squats for 4 sets of 10, going to failure on the last set. Use heavy dumbbells and keep the core tight. This move builds raw strength and endurance.

Walking Lunges add dynamic movement, stretching the legs under load while working on balance. Try to keep your torso upright and step fully with each stride.

Finally, finish the day with Calf Raises for 30 reps. Here’s the twist: hold the top position for a few seconds after every 10th rep. Feel the burn and embrace it.

🧠 Why Mike’s Plan Works: The Science Behind the Split

This routine works not just because it’s intense — but because it’s smartly programmed.

Each muscle group gets enough stimulus and recovery time, and the combination of compound lifts, isolation movements, supersets, and HIIT ensures you’re constantly burning fat, building muscle, and progressing.

Plus, the psychological benefit of having built-in rest days means you’re less likely to burn out or skip workouts.

🏁 Final Word: Are You Ready to Train Like Mike Thurston?

This 4-Day Split is more than just a workout plan. It’s a challenge, a lifestyle, and a path to building an aesthetic physique with real-world strength.

You don’t need to train 7 days a week to see results. You just need a solid plan, consistent effort, and a mindset to push hard when it counts.

Follow this plan for the next 8–12 weeks, pair it with clean eating, and you’ll feel like a new person — fitter, stronger, and more confident.