Nothing special about this approach. Mar 12, 2022 · The Alternative Workout Programs. Remember there is no single “Best 4-Day Split Workout Routine” just many factors that will contribute to your individual success (diet, genetics, intensity, etc. Day 1: Chest and Triceps. The PHUL workout is based around the basic principles of strength and size. Day 6 - Off. It’s perfect for most intermediate lifters and can be performed for 6-8 weeks (or longer depending on your goals). And you get more recovery time with a 4 day workout split than with a 5 day workout split. Bench Press 5 sets x 3-5 reps [3-5 mins] Rack Press 4 sets x 6 reps [2-3 mins] + Assistance work for upper back/shoulders/triceps. Studies have shown muscle protein synthesis (MPS) to be elevated for up to 48 In a previous video, we went over the best 3-day split for muscle growth. Front Squats - 3 sets x 10-12 repetitions. A 4-day split workout is a training routine that divides your workouts into four separate sessions, each targeting specific muscle groups. (this 5 day split will have its own article, be on the lookout for it). While performing this workout program, it is ideal to be in a slight caloric surplus (~250-500 calories). Pull-ups - 3 sets x max reps (or Assisted pull-ups) 3. May 12, 2024 · 4 Day split, with optional 5th day of easy cardio. Day 7 – OFF. Dips - 3 sets x 12-15 repetitions. D Day Pull down Barbell row Curls Leg press Leg extension Abs. This high frequency workout scheme helps you to keep your muscles in anabolic state throughout the week. Nothing is set in stone. Related: ARMergency - A Killer Arm Day Workout Program Your 4-Day Split Workout Routine For Lean Muscle Gains. May 17, 2017 · For each lift, you will want to use 85-100% of your 1 rep max. Each week, you’ll do two successive workouts – A and B – then take a day off, and have two more workouts. My Classic Push Pull Leg Split Workout Routine 4-Day Barbell-Only Upper/Lower Split Workout Routine 4-Day Machine-Only Upper-Lower Workout Routine 2 Day Split Workout Plan. 4-Day Resistance Band Upper Lower Split Workout Routine 4 Day Cable Machine Upper Lower Split Workout Routine 4-Day Machine-Only Upper-Lower Workout Routine. Sep 27, 2009 · Workout Description. 5 Day Split. Day 4 – Quads , Hamstrings and Calves. 2 warmup sets for each exercise. May 30, 2013 · This workout combines your resistance training and cardio into one intense workout session. Nov 30, 2010 · 3 Day Muscle Building Splits. Repetition timing is 4-1-4 on main exercises, and 1-1-1 on Tri-Set exercises. May 29, 2023 · Day 4 – Back, Shoulder, Hams, and Glutes. Oct 14, 2009 · EZ Bar Preacher Curls. Full Body 4 Day Workout Routine; Push Pull 4 Day Split Workout Program; 4 Day Upper Lower Split Training; The Ultimate 4 Day Bro Split Plan; I’ve also designed a customized 12-Week Workout plan for serious fitness enthusiasts who want to put on mass, increase strength, and build a defined physique. Monday: Chest and Triceps. Training Level: Advanced; Training Days: 4 Days Mar 26, 2024 · 4 Pros and Cons of the Arnold Split Workout. We recommend that you follow this plan for 10 weeks or 2. Day 2: Lower Body Power. Properly fuel yourself with at least one gram of protein per pound of body weight. This is a typical four-day split that allows lifters to train muscle groups twice per week, but with more volume per session. 5. 1. Day 1: 5/3/1 FSL Bench Press + hypertrophy for upper body (focus on: back, shoulders, arms) Day 2: 5/3/1 FSL Squat + hypertrophy for legs (hamstrings, calves), abs. May 14, 2023 · From the examples above, the 4 day full body split or the 4-day workout split for weight loss would be better if you’re just starting. Here is a sample schedule: Monday - Lower Body A; Tuesday - Upper Body A; Thursday - Lower Body B; Friday - Upper Body B I modified it some for myself though. 3 day per week full-body workouts have a long and illustrious track record. 6/7 recover and maybe walking. Day 1 Chest, Shoulders, Triceps 4 day advanced full body workout routine for mass is designed in such a way that you will train each muscle group twice a week. Day 2: Back and Biceps. Jul 18, 2018 · 4 Day Split. Workout plan for women. This ensures gains in muscle mass, and recovery time between sessions. Our 4 Day Upper Lower Routine assembles proven muscle-building exercises into logical subdivisions for maximal gain potential. Weight will increase or decrease depending on the exercise, as was the case in previous phases of the program. Tuesday: Legs/Core. Utilizing 4 training days per week is a popular choice for upper/lower body split routines like PHUL as well as programs that focus on a major compound lift each day like Wendler's 5/3/1. Increased Training Frequency to Maximize Weekly Volume. Most people who train love arm day. 45 seconds rest between sets unless indicated. This is the split you will find the average hobbyist bodybuilder following. Much like upper/lower workout routines, the push/pull split lends itself well to 4 training sessions per week. By training muscles every day, you are able to accumulate a ton of training volume across the week. Day 3: Off. For this reason, your rest periods will be quite long and will fall within the 3 min – 5 min range. Upper Power. Here’s what a 4 day workout split focused on building strength in the bench press, squat, press and deadlift might look like. Benefits of a 4 Day Full Body Workout Split for Mass. Each training session is 45-60min. Oct 4, 2021 · Lateral Raises: 3×10-15. To make things even more challenging, in Phase 4 rest times will Jun 7, 2024 · The below 4-day push-pull workout split trains all muscle groups twice per week. Face Pulls: 3×10-15. Dumbbell Side Raise: 4 sets x 10-15 reps @1-2 rir. Written By: Shaun McEwan. Subscribe Free. We'll put one together for you. Shoulders. Get in, stimulate the muscle, get out, and recover. 2. As you can see, in workout four, once you’re able to do 8 reps in all 3 sets, you add weight in the fifth workout and repeat the cycle. 117. To give you a clear idea, here's how the PHUL workout program looks: Day 1: Upper Body (Power) Day 2: Lower Body (Power) Day 3: Rest. 6 Six training days per week is a lot; 4. Day 2: REST. Leaning cable lateral raises: 3 sets of 10-15 reps. More advanced clients may need a 6 day split to keep progressing. Day 5: REST. Current 4-day workout split, 7 day schedule. Day 6 – OFF. The Fast Mass program is a 4 day split composed entirely of supersets. 15-sec Jumping Jacks. Workout. Day 4 - Back, Biceps and Abs. Day 3 - Off. Day 4: Upper Body Hypertrophy. Make sure to stretch or properly warm up before beginning each day. Tuesday - Legs. Repeat warm-up exercises twice and the main workout three times. perfectm. Monday - Shoulders and Triceps. 4 day workout split for women at the gym. Day 1: Chest and Hamstrings. With 4 total workout days, and proper application, your muscles will get the work–and the rest–they need to optimize your potential. So, we recommend most beginners to go for a 3 day split or 4 day split that trains 2-3 different muscle groups per workout with 6-10 sets each muscle group. This is key for building muscle. Monday. Day 2 – Chest and Triceps. Rest days are flexible around your schedule. 30-15. This program calls for a four-day split. Incline Dumbbell Press: 4 sets of 8-12 reps Apr 18, 2020 · 4 Day Workout Plans. Before the modern era, full-body workouts were the norm. Before we get into the routine, let’s discuss a few things to ensure you understand the plan and strategy. The following workout is meant to be performed Monday through Friday. 4-Day Bodybuilding Split. Jul 13, 2011 · Workout Description. Tuesday: Workout 2. Day 2 - Back & Biceps. Cable tricep pushdown: 3 sets of 10-15 reps. Lat Pulldown: 4 sets x 10-15 reps @1-2 rir. Designed to build full body strength, and muscle mass. Burn. Skull crushers - 3 sets x 10-12 reps. Good luck, stick with it and build some more strength! Important: 5 mins warmup and stretching before your workout. A Day Bench press Lateral raises Dips Deadlift Leg curls Calve raises. All of my programs can be found below!*Build mass using my 5 day old school bodybuilding program* https://payhip. Fitness Body. Reply reply. Wednesday – Rest. Tricep pushdowns - 3 sets x 12-15 reps. Low to high cable crossover: 3 sets of 10-15 reps. Set 2: 105 pounds x 6 reps. Day 6: Shoulders, Traps, and Forearms. One of the most common and effective ways to setup a 4 day split is to do 2 upper body workouts per week and 2 lower body workouts, alternating between upper and lower to maximize recovery time. Day 5 – Shoulders , Traps and Forearms. Jul 18, 2018 · 12 Weeks of Gains. You’ll also want to be sure to get at least 7-9 hours of uninterrupted Oct 9, 2022 · Here is a full 4 day hypertrophy program based on the push pull split. *3 sec negative. Day 6: Off. Standing Calf Raises: 4×6-10. Jan 16, 2014 · Week 4 - 150lbs x AMAP; Week 5 - 160lbs x AMAP; Week 6 - 175lbs x AMAP; Drop 5 Four Day Upper Lower Workout Split. First two sets on each body part is a warm up set indicated by * are warmup sets. Main Workout. Saturday and Sunday - Rest Day. The 4-day split training routine. For example, your training week might look like this: Monday – A-day Workout; Tuesday – B-day Workout Aug 1, 2020 · Gym Workout Split: Day 1 Chest, Triceps & Abs. Nov 29, 2023 · 4 Day Split Workout Using the Full Body Routine. Since this is the only training you would be doing for your arms, you have to make sure each rep counts. Dumbbell Hammer Curl: 4 sets x 10-15 reps @1-2 rir. com/b/4QPK * Bodybuilding Diet eBook and Aud 1. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. Of these, two workouts focus on strength (power) and two on muscle growth (hypertrophy). This is a moderate volume, modified full body split program that typically would be se workouts/4-day-maximum-mass-workout 4 DAY MAXIMUM MASS WORKOUT A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets. day 1:chest focus and some back, day 2: smaller leg day /shoulders. Warm-up. The goal of each workout is to achieve a pump. ). Incline dumbbell press - 3 sets x 10-12 reps. May 27, 2021 · Workout Overview. *The workout example is from week one of the 4-day muscle-building focused program inAbsolute Progress 2. Standing Hammer Curl (Drop sets) 3. Day 3 - Shoulders & Traps. Additionally, 4-day split routine allows for better muscle specificity, or the ability to target a muscle, than 2-3 day a week workout splits. Day 1 – Back and Biceps. Off- Active Recovery. Increased training volume is often equated to increase muscle growth, as long as recovery is sufficient. Upper- and Lower-body Split. 5 months to experience good results. Schedule: This program includes training the chest and shoulder on day 1, quads and hamstrings on day 2, back and arms on day 3, and quads, glutes, and calves on day 4. This is the 4 day workout split of Team Scivation sponsored athlete and WNBF pro bodybuilder Kurt Weidner. Day 2 – barbell squat, deadlift, leg press, leg curl, calf raise. Day 3 – OFF. If you like the video be sure to give the video a big thumbs up and help us out by sharing and commenting, thanks in advance people. A higher training frequency can help them achieve maximum muscle gain. January 25th, 2010. Workouts are generally UPPER/LOWER 4 DAY GYM BODYBUILDING SPLIT WORKOUT Main Goal: Build Muscle Training Level: Beginner Program Duration: 10 Weeks Days Per Week: 4 Days Time Per Workout In essence, you can treat it as a 4-day split, or 5-day workout split, depending on your goals and experience. Do your best to get approximately 50% of your calories from carbohydrates and make sure you are eating enough healthy fats. Maximize muscle growth with progressive overload. It's slightly different to other 4 day splits on this site in that legs (hams/glutes/quads) have been split up into 2 separate days. May 27, 2021 · Bent Over Row: 4 sets of 6-8 repetitions. No complex olympic lifts, or high skill bodyweight movements. The split is performed as follows: Monday - Shoulders and Back. Set 3: 105 pounds x 5 reps. I usually end every workout with some arm stuff, but skip it if I’m running late or gassed af. Final Words. Fitness. 20-15 reps on each set for abs. 4-day Split Workout Routines also allows time for adding cardio or give you guilt-free rest Jun 4, 2024 · A 4-day workout split routine allows for several training options, but it works exceptionally well for an upper-lower workout split, which some would cite as the best 4-day split. Dips - 3 sets x failure. Oct 14, 2023 · Learn how to design and choose from different 4-day workout splits to maximize muscle growth and performance. Ok now that you know the benefits, the dos and don’ts, It’s time for the feature presentation. Set 1: 105 pounds x 7 reps. Jun 13, 2020 · Days 6 & 7. Feb 6, 2017 · 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. Inspiration. Main Goal: Build Muscle Training Level: Intermediate Program Duration: 8 Weeks Days Per Week: 4 Days Time Per Workout: 45-60 May 12, 2024 · One of the main points of this workout is to train at a high intensity to keep your muscles in an anabolic state throughout the week. This 4 day workout routine is aimed at the intermediate to advanced bodybuilder who is currently in their growth cycle. How to Create a 4-Day Workout Split. 1K Reads. 8 Requires a lot of focus and Best 4 day split according to research | Push+Pull only (legs included) - Train each muscle twice per week. They offer a quality mix of time in the gym, and off days for recovery. This is a 4 day training program for lifters looking to build muscle. 4 Day Split Advanced Full Body Workout Routine for Mass. Tuesday. Mar 21, 2022 · 4-Day Workout Split. Tuesday – Legs. Like this: Day 1: Upper Body Power. 4 Best suited for advanced trainees; 4. Mar 20, 2024 · 1 - 2. Here is the recommended frequency for this 4-day workout split program: week. Day 1 – barbell bench press, incline dumbbell bench press, bent over row, lat pulldown, overhead press, barbell curl, skull crusher. 1-arm dumbbell curl (accessory) This is more of a hypertrophy workout than strength, though if you did an 8/4 or 6/3 it could be more for strength. On “upper days,” you train all the muscles in your upper body, including Feb 7, 2024 · You could set up a 3 day split for your client, a 4 day workout split, or a 6 day split, for instance. While this is a great routine for beginners looking to transition from something like a 3-day full-body routine, there’s another lesser-known variation. Day 2 - Chest, Triceps and Calves. Friday – Back and Biceps. 5 Back and Forth Lunges. It goes as follows: Monday – Chest, Triceps, Abs. It means we can hit high numbers of sets per exercise because we’re only training a May 5, 2023 · A 4 day workout split makes it a bit easier to reach the 10-25 set goal than a 3 day workout split. These days the training cycles (AKA “blocks”) are 6-10 weeks long, with a week off in between. Lower ab exercise (leg raises) 5. The only other option would be to lift every day M-F (5 workouts per muscle group/3 weeks) but that doesn’t seem like enough rest: Monday: Push. Feb 8, 2023 · The PHUL workout routine has four workouts per week: two upper and two lower body workouts. Mar 25, 2023 · When people think of a 4-day workout split, most would picture the upper-lower body split. Apr 15, 2015 · Here are a few other important tips for this 4 day split workout routine… 1) The specific number of sets you execute per exercise (whether it’s 2, 3 or 4) is dependent upon your overall intensity level. Bicep Curl: 3 sets of 10-12 repetitions. Here’s what a 4-day bodybuilding split may look like: Day 1: Triceps Sep 17, 2023 · 4 Day Push Pull Workout. Sep 27, 2009 · Ab exercises: rope crunch, crossover crunch and hip thrusts. Cardio can be performed for 20 minutes per day on off days, first thing in the morning, or after lifting. And beca Just do an upper-lower split, or 5/3/1, and tack on some hypertrophy exercises at the end. Wednesday: Pull. Obviously, each day will be serious work, gymjunkies 4 day workout split allows anyone to reach their fitness goals, it includes different workouts, in addition to this it […] Jan 29, 2024 · Overhead Press: 4 sets x 6-10 reps @2-3 rir. B Day Row Pull up Facepull Squat Leg extension Abs. If this isn’t your first rodeo in the gym, you could do a 6-day workout split. I recommend the following split. The smaller muscle groups such as the deltoids, triceps, biceps, and calves are trained with ~8 direct work sets per week, however this is That is the reason why this routine is not recommended if you really want to follow a true 4-day split routine. 4 day workout plans are a great way to build strength, grow muscle, and make solid progress. Here is a sample schedule. Friday - Lower Body. 3) Every other day, ex: sun – tues -thurs – sat. Day 5: Lower Body Hypertrophy. Creating a 4-day workout split that is effective and tailored to your fitness level and goals can seem overwhelming. Day 1 - Chest & Triceps. In my opinion, 4 day workout splits hit the sweet spot for balance between volume and recovery time. Ghlyde. So we also have a 5 day split that includes a day only for the biceps and triceps. 4. Saturday – Rest. 10. Thursday – Shoulders and Abs. 7 Each workout session can be lengthy; 4. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. Day 7 - Off. The program consists of two strength/power-focused sessions and two hypertrophy-focused sessions each week. It's a 4 day program and has lots of variety on assistance work. As for which days to train, here are two choices that would provide the best work to recovery ratio for novice trainees: Weekly Schedule 1: Monday: Workout 1. Gym. . You can also perform a single exercise for 3 sets. Mar 14, 2023 · The Best 4-Day Workout Split. 5 Arnold Split Cons; 4. Click Here For A Printable Log Of Monday: Upper Body. As you notice, there are two pull and quads days and two push and hams days. Apr 19, 2024 · 1. Cable wide grip row: 3 sets of 10-15 reps. However, the 4-day routine does hit your muscles twice every seven days (although not always every calendar week), in the sense that the major muscle groups get 4-6 days of recovery from one workout to the next. C Day Shoulder press Incline bench Flys Leg lunges Leg curls Reverse sit-up. 3 12 sets per muscle group is a decent rule of thumb; 4. Edit to your liking, I run 10 minuets before to warmup. Day 5 - Off. Day 3 – rest. This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles: Frequency. Day 4: Upper Body (Hypertrophy) Day 5: Lower Body (Hypertrophy) Day 6 & 7: Rest. 2 Training muscle groups twice per week; 4. The following workout routine is a 4 day per week protocol. Day 5 - Shoulders, Traps and Calves. 0. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. The 4-day upper lower workout split divides your weekly workouts into upper- and lower-body workouts. Nov 14, 2019 · How to Build Muscle: 4 Day Split Program. 5 mins of cool down and 5 mins stretching after each workout. As you become more experienced and in better shape, you can gradually increase your training volume and eventually do a 5 day split. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that’s designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress. Rope Tricep Pull-downs: 3 sets of 10-12 repetitions. Day 6: Biceps, Triceps and Abs. Jan 25, 2010 · Shaun's 4 Day Progressive Overload Split. You will be at the gym 4 times per week, in and out in about one hour. Each training week consists of two A workouts and two B workouts. Jul 7, 2021 · Day 4: Rest; Day 5: All muscle groups—1 exercise, 3 sets, 10-12 reps; Days 6-7: Rest; 2. Day 3: Back and Quads. Rest Days: There will be three rest days throughout the week. Abdominals should be trained on Mondays and Thursdays. Feb 15, 2013 · Power Hypertrophy Upper Lower (PHUL) Workout. Workout 5. The larger muscle groups, such as the quadriceps, chest, back, and hamstrings are trained with ~16 direct work sets per week. Most bodybuilding routines have a lower training frequency and aim to hit every muscle group hard at least once a week. Thus, you can effectively work on every muscle group of your body within four days only. It follows a push, pull, legs split and adds in an extra day focused on building the muscles that help provide a “V”-taper illusion. After you finish your superset, you’ll want to take a rest period of between 45-90secs. Compare upper/lower, push/pull, bro, and outlift splits with examples and tips. - Rest periods for compound movements at least 2:30min and at least 1:30 for isolation movements. Shoulder Tap (10 on each side) 10 Superman Pull. day 3:recover, Day 4: back focus and chest, day 5: bigger leg day and bit of shoulders. Feb 11, 2024 · 4 Day Workout Routine Example. May 3, 2024 · Day 4: Pull workout. Some of you, however, are a bit more advanced and may require more volume. Unlike full-body or upper/lower split routines, which involve working out the entire body in each session, a 4-day split allows you to focus on different muscle groups on different days. Clean and Press with barbell or dumbbells - 4 sets x 8-10 repetitions. Typically, you do 2 upper-body workouts and 2 lower-body workouts per week for a total of 4 weight training days a week. Day 7: REST. Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. Fitness Workouts. Feel free to move the days around to fit your schedule, as long as you keep Apr 17, 2021 · Dumbbells, Workout Bench: Training Frequency: 4 days a week: Program Duration : 12 weeks: Training Goal : Increase muscle strength and mass: Duration of the one-day training: 45 to 60 minutes: Suitable time for the training: Any time of the day: Preceding Workout Plan: 3-Day Dumbbell Workout: Succeeding Workout Plan: 5-Day Split Dumbbell Workout . The classic upper-lower split is a proven strategy that effectively balances intensity and recovery. The volume of work (number of sets and reps) done on each body part is low when following a whole-body split; the next step up is a split in which you cover the entire body over two days, and perform two exercises per muscle Mar 22, 2021 · Minor muscle groups will perform 2-4 total muscle sets in each workout, using 1 to 2 exercises. Day 4: Shoulders and Glutes. Lower power. Tuesday: Lower Body. Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be Jul 11, 2021 · The best 4 day workout split to build muscle (And how to progress it)Before I get started, I want to tell you why I have this big walrus-style moustache. Aug 4, 2011 · That’s 4 times per muscle group every 3 weeks, but obviously not as good as the 6 times that a 4 day Upper/Lower split would allow. Bench Press: 4 sets of 8-12 reps. Push/Pull Dumbbell-Only Workout Routine; 4-Day Workout Split – Push/Pull/Legs/Full; 4-Day Upper/Lower Split Sep 27, 2009 · Beginners should not use this workout. Many people do true body part splits and break down the training week as follows: Day 1: Chest and Triceps. There are many advantages to a 4-day split, particularly with intensity and recovery. Jun 7, 2016 · Here is the 4 day split workout: Day 1 - Quads, Hamstrings and Abs. 15-sec Inchworm. Jun 13, 2020 · Describing The Fast Mass Workout. Day 3: Rest. Front Squat: 4 sets of 6-8 repetitions. Thursday - Chest and Arms. Workout Videos. In this 4 day split by Shaun, you will add more weight to the bar each set on heavy lifts, and pack on muscle mass. Day 1. Exercise Sets Reps Upper Body. May 2, 2024 · Here’s a few questions that commonly come up when we discuss 4 day split workout routines… Why a 4 day split? A 4-day workout program allows focused workouts on specific muscle groups. Heres Day 1 of my 4 Day Gym Split Workout routine which gets kicked off my chest, triceps and core exercises. 3 day splits are an excellent choice for natural muscle building. Categories: Workouts Muscle Building. Updated: December 13th, 2017. You can also insert an additional rest day in between any session if you need it, or need a more flexible plan. Barbell bench press - 3 sets x 8-10 reps. Training splits with less frequency may be good for a client who is a beginner or has limited time. Apr 22, 2024 · Below is my current variation of the 4-day workout split, keeping in mind I reevaluate my upcoming training cycle plan at the end of the one I just completed. Those training to concentric muscular failure can get away with only 2 per movement, while those training with more moderate intensity Jun 3, 2023 · June 3, 2023. Other 4-Day Training Splits. Day 3: rest. Each day you will work a different body part. Flexibility: The 4-day workout split can be customized to fit your fitness level and goals, with the ability to adjust weights and reps as needed. Dumbbell Shoulder Press: 3 sets of 10-12 repetitions. 1 Arnold Split Pros; 4. Jul 19, 2019 · The M-F Workout Routine. Let’s face it. Bench Press 3 6 - 12 Barbell Row 3 6 - 12 Seated Overhead Dumbbell Press 3 8 - 12 Pec Dec* 2 10 - 12 V-Bar Lat Pull Down* 2 10 - 12 Side Lateral Raise 2 10 - 15 Cable Tricep Extensions* 3 8 - 12 Cable Curls* 3 8 - 12. This 4-Day Workout split for optimal bulking and muscle mass takes into consideration that you will be consuming a high amount of calories. Day 4 - Legs. You will perform 1-2 burn sets for each muscle group - generally using isolation movements. Sep 27, 2009 · Beginners should not use this workout. Cable flyes - 3 sets x 12-15 reps. This is a split by muscle group, so keep in mind that you should be on an intermediate or advanced level to follow the schedule. This 4-day split—composed of chest and triceps, back and biceps, legs, and shoulder and trap workouts—will have you adding even more exercises to each muscle group. Similarly, with your fourth workout of your 4-day workout split and second pull workout of the week, aim for 2-3 sets of each superset, performing 15-20 reps of each one, each UPPER/LOWER 4 DAY GYM BODYBUILDING SPLIT WORKOUT. A more advanced lifter will normally prefer a 4 day on 3 off split or even a 5 day on 2 off workout split. Cable chest press: 3 sets of 10-15 reps. Oct 14, 2022 · There are different approaches to structuring a 4 day a week workout program. Can be done with basic dumbbells, a barbell, and rack. Jan 26, 2024 · 4. Set 2: 100 pounds x 8 reps. Following the 4-day upper/lower barbell split can be highly effective because you will be working on each muscle twice a week, even if you only work out for 4 days a week. Lastly, we will finish the workout with some cable curls to build the biceps. To achieve this, bodybuilders may train up to 5 or 6 days weekly. Bench, Bent over row, Incline bench, Wide grip pull up , Shoulder press, T bar or dumbell row, Barbell curl, Close grip bench. However, you can still do your bodybuilding split in 4 days. Day 4: Legs (Glutes, Quads, Hamstrings, Calves) Day 5: Rest. Jump to the program now! May 12, 2024 · One of the main points of this workout is to train at a high intensity to keep your muscles in an anabolic state throughout the week. A 7-day training split might seem tempting with a Bro Split, but you need to remember that your recovery is just as important. Squat, Deadlift, Leg press (wide and high stance) ,superset with Calf extension on leg press, Leg curls, Ab work. Set 3: 100 pounds x 8 reps. Women’s 4-day Workout Split: Upper Lower. Most of the routines below use some variant of that setup because it's simple and it gets results. Check out Jay Ashman's Ashman strength system. - Weekly volume around 12 sets (6-7 Reps) for a mix of hypertorphy and strenght (4 sets compound exercises, 3-4 sets isolation exercises). Set 1: 100 pounds x 8 reps. Jul 11, 2020 · 4-Day Split Workout Details. Additionally, since a lot of muscles are worked indirectly on their counterparts training day, you ultimately get the benefits of full body training by incorporating push/pull splits into your routine. 1 - 2. Day 1: Major Lower Body Exercise, 3 sets of 6-12 reps Minor Upper Body Exercise, 3 sets of 8-12 reps Minor Lower Body Feb 29, 2024 · 4-Day Push/Pull Workout Split for Strength. •. Summation. bp rp fh ip uq ss ud gf nx lc