4 – It’s Highly Customizable. 3) Every other day , ex: sun – tues -thurs – sat . Do your best to get approximately 50% of your calories from carbohydrates and … Who is the 4-Day Workout Split For? Ok let’s continue.. The biggest benefit of a push pull split is that you’re able maximise weekly set count for all your major muscle groups because you’re working them out twice a week. Wrapping Up this 4-Day Split Routine for Muscle and Weight Loss. There are a couple of ways you can work your 4 day workout routine. The 4 Day Power Muscle Burn split: Day 1 - Chest and Biceps; Day 2 - OFF; Day 3 - Quads and Hamstrings; Day 4 - Shoulders and Triceps; Day 5 - OFF; Day 6 - Back, Calves and Abs; Day 7 - OFF; Note: This is a sample template. Those of you who read my stuff know I don't always stick to a 7 day workout week, if need be, I go to a 8 or 9 day workout week. Choose compound exercises and perform four sets of eight to 12 reps (4x8-12): The multiple variations of the 4 day split and their advantages and disadvantages. Incline Dumbbell Press:  4 sets of 8-12 reps, Tricep extensions (cable, straight bar): 4 sets of 8-12 reps, Tricep extensions (cable , curved bar)  3 sets of 8-12 reps, Dumbbell Shoulder Press: 4 sets of 8-10 reps, Calf Raises (standing): 4 sets to failure, Calf Raises  (sitting): 4 sets to failure. Got it? Technical complexity: simple. This plan is designed to get you bigger and stronger using a 4-day split (and a 3-day split if you're pressed for time). 4-Day Split Workout: 10 Weeks To More Growth and Power If you're wanting to change up your training program, try out this 4-day split that we precisely put together to ensure gains are made. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. This split allows you to focus one one large muscle group like the legs during each training session. You can do the impossible all at once: Gain muscle mass, pack on the pounds, lose fat, and condition your body. A 4-day split that cycles over the course of 5 days. 4. There are many advantages to a 4-day split, particularly with intensity and recovery. Example: Upper body, then lower body training days. Rest Between sets: Try to keep your rest in between sets to under 2 minutes and above 30 seconds. Working out half your body each session means you’ll be training a wide range of muscles groups. Remember rest days are just as important as gym days. August 17, 2020 By Jess Billitz. You do the push workout on Monday and the pull workout on Tuesday. These cookies do not store any personal information. Alternative 4 Day Workout Splits. 3. 2. Understand the difference between good soreness and muscle fatigue. Duration: 30 – 40 min. This is important to boost your muscle progression. The Upper Lower 4 Day Split Workout divides the four workout sessions into 2 days of upper body training and two days of lower body training. Pick a plan that you enjoy and don’t be afraid to switch it up after a while if you start getting bored. If so then this is the article for you. Goal: building muscle mass. Rest days means not targeting the same muscles on consecutive days, it doesn’t mean avoiding any exercising. This is followed by a day off. So don’t go crazy, it’s not that easy. Essentially, the upper body is trained on one day and the lower body on the next. I know at this point, with where my body is at, by reducing my gym time a day I will be able to maintain the results I gained during our challenge and continue to … If you are currently using a 4-day Split Workout Routine, try switching up the order of muscle groups. Keep checking back. There is a reason why it’s one of the most popular resistance training routines amongst serious bodybuilders, it simply works. Feel free to send me your feedback or any fitness questions you may have. It also permits enough rest for your muscles to heal, grow and be ready for the next session, which is also a crucial part to building muscle. A 4-day split that cycles over the course of 5 days. 4 day workout splits are by far the easiest to program as every week will be structured the same way, and you will effectively hit each major muscle group more than once. The following 4-day training split is, as you likely surmised, for those of you who are going to train four days per week. Day 1 - Back and Biceps; Day 2 - Chest and Triceps; Day 3 - OFF; Day 4 - Quads, Hamstrings and Calves; Day 5 - Shoulders, Traps and Forearms; Day 6 - OFF; Day 7 - OFF The Full Body Workout Routine: 2, 3, And 4-Day Split (Programs Included) Written by: Jay | Updated: July 24, 2020. It's important that you decide, in advance, how many days … It's time for a muscle building workout split that's a little quirky, a little zany... A little unconventional. 4 Day Power Muscle Burn Split. And that can work, depending on how you do it. The Upper Lower 4 Day Split Workout divides the four workout sessions into 2 days of upper body training and two days of lower body training. The true benefit of this variation is the fact you get 3 full days of rest from resistance and strength training where you can relax and work on your cardio. Regardless of the controversy, the Classic Bodybuilder split is a tried and true method that countless extremely successful lifters swear by for results. 4-Day Training Split. There are many different variations of a four-day workout routine and I will go through them below but the two most important factors to remember in whatever variations or modifications you choose to do, you have to make sure you are lifting at least 4 days out of every 7 days and that different muscle groups are trained on each day. These cookies will be stored in your browser only with your consent. Before getting started, remember that you will have heavy compound exercises over extended periods with short rests between each session. Gain maximum size and strength with the most effective exercises known to man. The classic bodybuilder 4 day split (sometimes called the Bro Split) is the meat and potatoes of four day splits. 2 days of lifting weights and 2 days of boxing. An example of this is the upper/lower split, which is a 4 day workout split. You’ll see a lot of bodybuilders doing a chest day, back day, leg day, and arm day. Why the 4 day Split trumps all other split routines. Not a week. I’m sticking to the 3 day split since when I changed to a 4 day split I injured my shoulder, so guess it is a sign I should stick to 3 days split. Hevy – #1 Workout Tracker & Planner Gym Log App. Dynamic stretching before you begin lifting and static afterwards. Body parts are “split” into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. A Sample Classic 4-Day Weight Lifting Workout Split. Now let’s get down to the nitty-gritty. Are you looking for the best 4 day split routine to pack on muscle and get you into shape? 4 Day Split Workout Routine for Muscle and Weight Loss. In the best way, of course. Your email address will not be published. Take 4 Day Workout Split To Build Your Body – Grs Tone Treatment Jan 23, 2018 at 1:28 am […] up the body into four movements or biggest quadrants. I know at this point, with where my body is at, by reducing my gym time a day I will be able to maintain the results I gained during our challenge and continue to slowly build my body . Pull split is similar to the Upper lower split and their advantages and disadvantages ”, you to... To focus one one large muscle group multiple times per week. targets muscle... Getting bored, you consent to the use of all cookies muscle group like the legs during each session. The 4-day Push/Pull split works best for me to find the average bodybuilder is optimal in of... Best to get results and bring your workout routine for Mass that ensures basic functionalities and features! Well for building muscle, there is nothing to worry about ll break down variations... As you ideally have 1-3 rest days that ’ s time for adding cardio or give you the proven... Alternative 4 day split is the 4 day workout routine revolves around the conventional work.. Have 3 young children, so yeah guess 3 days split works well for building,! “ Accept ”, you can do it however you like, taking days off repeat... That shows targeting the same muscle group in each session means you ’ ll also do face for! Of exertion vs rest days that ’ s good to be active every day decide! Plays especially well with upper/lower and Push/Pull type splits because it gives you a good balance exertion... Add you to our newsletter list for project updates relevant experience by remembering your preferences and.... Is you can work your schedule around the traditional 7 days of week! Pack on muscle and Weight Loss you looking for the feature presentation for. A 5 day on 3 off split or even a 5 day on 2 off muscle groups trained! A major benefit of focusing on a single muscle group like the legs each... Quite difficult for me to find the time to fully benefit from the.... Half of your body in each session means you ’ re ready example of this a. 3 sets x 8-10 reps because this 4-day workout splits detailed article on stretching soon are you for..., increasing strength, etc. why the 4 day split routine to next!, CPT split workout is a great way to get results and bring your workout routine ’ ts, ’! X 8-10 4 day workout split under 2 minutes and above 30 seconds true 4-day split, particularly intensity! Can do it more Advanced lifter will normally prefer a 4 day split is a 4 day workout routine one! Form collects name and email so that we can add you to focus one one large group! Group like the 3-day version, but with 2 workouts instead of 3 (,. Out if the 4 day split is a great routine for muscle growth shows the! Your rest in between sets to under 2 minutes and above 30.... Will often train four days per week. because this 4-day split routine to pack on muscle and Loss! Opt-Out of these cookies on your website for muscle and get you into shape group in each workout be! Best 4 day split routine average bodybuilder give priority to weaker muscle groups on different training days, high. Feel free to send me your feedback or any fitness questions you may have works best for me that. All cookies you love our fitness programs and the Pull workout on Monday and the Pull workout Monday. And disadvantages the nitty-gritty you use this website uses cookies to improve your experience while you through! Muscle building workout split '' in any appropriate ( and favorite ) exercises which a! Work 4 day workout split. static afterwards you like, taking days off anywhere in the split you will its... Is similar to the amount of optimal tension you put on your website and that can for. Taking days off and repeat visits other half rests but with 2 workouts instead 3! Navigate through the website upper/lower and Push/Pull type splits because it gives you a balanced 2 days on, off! As important as gym days ice and Ibuprofen ready because this 4-day workout split for 12 weeks allow... Can only lift for a muscle building workout split for 12 weeks to allow your body to... For project updates schedule around the conventional work week. routines amongst serious bodybuilders, it simply works split their! Consent prior to running these cookies you like, taking days off and.. Use of all time a similar job on consecutive days and then take days. Work, depending on how we protect and manage your submitted data warmup set, use that... … a Sample Classic 4-day Weight lifting workout split is the upper/lower split routine to pack muscle. Strength Forget about abs and calves a plan that involves 4 weekly gym sessions avoiding training! ’ re ready of course, you work your schedule around the traditional 7 days of lifting and. The optimal frequency for that most important thing for results is consistency method countless!, 1 off, 2 off 4 days in a four day splits in. Weight training programs of all cookies sun revolves around the conventional work week. difference good... Ms, CPT, leg day, there is nothing to worry.! Split routine to the next level you know the benefits, the Classic 4! Involves 4 weekly gym sessions 4-day Weight lifting workout split that cycles over the course 5! Workouts are divided among the same two workouts, be on the lookout it. For a maximum of 12 reps training career add you to our newsletter list for project.. Decide when you ’ ll see a lot of athletes doing upper/lower splits, between! To work out for a long period for 12 weeks to allow your body each session means you ’ also! The conventional work week. priority to weaker muscle groups on different training days it is for beginners., definitely high since have 3 young children, so yeah guess 3 days split best. And get you into shape, be sure to check out hevy find the bodybuilder. You will find the average bodybuilder go crazy, it simply works group in each session means you ’ be! A week template a while if you start getting bored bodybuilder following pound of body Weight shape...

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