It seems like every workout system under the sun revolves around the conventional work week. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. You are training different muscle groups on each day, there is nothing to worry about. You’ll see a lot of athletes doing upper/lower splits, alternating between upper-body days and lower-body days. Of course, you can do it however you like, taking days off anywhere in the split as needed. 4 times a week. This category only includes cookies that ensures basic functionalities and security features of the website. 4-Day Workout Split: Push/Pull/Full Hybrid. Working out half your body each session means you’ll be training a wide range of muscles groups. The 4-Day Full Body Split ... Day 4 — Optional Active Rest. We also use third-party cookies that help us analyze and understand how you use this website. 4 Day Split Advanced Full Body Workout Routine for Mass. If you are currently using a 4-day Split Workout Routine, try switching up the order of muscle groups. The form collects name and email so that we can add you to our newsletter list for project updates. Alternative 4 Day Workout Splits. Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. First, you work your schedule around the traditional 7 days of your week. That is the reason why this routine is not recommended if you really want to follow a true 4-day split routine. Rest days means not targeting the same muscles on consecutive days, it doesn’t mean avoiding any exercising. This routine works but in order to meet the requirements of always training four days out of the week, you will have to train on consecutive days certain weeks other wise you will run into issues of only training three times a week on certain weeks. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. It generally splits the sessions into back, chest, arms, and legs. The following 4-day training split is, as you likely surmised, for those of you who are going to train four days per week. These cookies do not store any personal information. 4 – day split. Compared to my old 5-day split routine, which was amazing but very time consuming, this one is a 4-day split with one additional day of only cardio. 4 Day Power Muscle Burn Split. The last routine is the 4 day a week template. A Sample Classic 4-Day Weight Lifting Workout Split. That’s it. The other pressing exercises in the workout split … And that can work, depending on how you do it. Pick a plan that you enjoy and don’t be afraid to switch it up after a while if you start getting bored. And your ability to train at a high level is best achieved when you train each muscle group once a week at a high intensity. The full body workout routine is one of the most proven types of weight training programs of all time. Are you looking for the best 4 day split routine to pack on muscle and get you into shape? Here is how the program looks like: Days of the week – 4; Workout duration per session – 60 minutes Checkout our privacy policy for the full story on how we protect and manage your submitted data! Popular 4 Day Split Variations Upper Lower. We’ll also help you figure out if the 4 day split is a good fit for your workout routine. The four day split workout is a workout plan that involves 4 weekly gym sessions. Yes, 5. 4 Day Split Workout Routine for Muscle and Weight Loss. It’s good to be active every day. We hope you love our fitness programs and the products we recommend. A 4-day split that cycles over the course of 5 days. It is mandatory to procure user consent prior to running these cookies on your website. With the 4 week template you have two options. This 4 day workout routine split is a medium option between these two extremes where you divide your body into four training days in a cycle. Pack on some serious muscle now. This is my favorite template and the one I have used for the majority of my training career. I will write a detailed article on stretching soon. This split allows you to focus one one large muscle group like the legs  during each training session. Rest is as important as intensity for muscle growth. An example of this is the upper/lower split, which is a 4 day workout split. Goal: building muscle mass. This program has a lot going for it. A more advanced lifter will normally prefer a 4 day on 3 off split or even a 5 day on 2 off workout split. 3. It involves training a specific isolated muscle group in each workout. 5. A 4-day split that cycles over the course of 5 days. It's time for a muscle building workout split that's a little quirky, a little zany... A little unconventional. Upper/Lower Split. In the best way, of course. 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). If you’re able to keep going after 12 reps , increase the eight in increment of 5 or 10 lbs until you’re only able to get 8-12. Essentially, the upper body is trained on one day and the lower body on the next. Required fields are marked *. There is a reason why it’s one of the most popular resistance training routines amongst serious bodybuilders, it simply works. 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. Once again, the exact days you choose doesn’t matter as long as you ideally have 1-3 rest days between the workouts. 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. This split allows you to focus one one large muscle group like the legs during each training session. It's time for a muscle building workout split that's a little quirky, a little zany... A little unconventional. The four day split workout is a workout plan that involves 4 weekly gym sessions. Before getting started, remember that you will have heavy compound exercises over extended periods with short rests between each session. The 4 day split is the optimal frequency for that. If so then this is the article for you. Trying out a 4-day split workout can be a great way to mix up your normal exercise routine, and experiment with intensity and recovery. A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. Get the ice and Ibuprofen ready because this 4-Day Workout Split will destroy you. As a matter fact you can and should do some sort of cardiovascular exercise like walking, swimming, playing sports, and even high rep light weight sessions, etc, on your rest days. 4-Day Upper/Lower Split Routine. Keep checking back. Push Day Muscle Groups: Chest, shoulders, triceps, quadriceps, and calvesPull Day Muscle Groups: Entire back, biceps, hamstrings, and obliques. The 4-Day workout split is a training method built to maximize strength and progressions in the gym. I cover all the benefits and drawbacks of using a 4 day split, plus I will show you the best ways to program your training and give you a … 4 Day Maximum Mass Workout Split. 4. Working out 4 days a week gives you plenty of time in the gym to build a balanced routine that engages all parts of the body. Now let’s get down to the nitty-gritty. Ok now that you know the benefits, the dos and don’ts,  It’s time for the feature presentation. 4 – It’s Highly Customizable. To maximize your gains in the gym, you’ll need to focus on consistent heavy compound exercises combined with the right amount of rest. ( this 5 day split will have its own article, be on the lookout for it). Got it? Overload on the workout without the rest and you’ll just beat yourself up. Stretching: Stretch before and after your workout . 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 Necessary cookies are absolutely essential for the website to function properly. 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. Technical complexity: simple. 4-Day Training Split. The multiple variations of the 4 day split and their advantages and disadvantages. 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 . Your email address will not be published. Wrapping Up this 4-Day Split Routine for Muscle and Weight Loss. Push/Pull/Legs Split. Stress level, definitely high since have 3 young children, so yeah guess 3 days split works best for me. Gain maximum size and strength with the most effective exercises known to man. Again you’ll alternate targeting half your body in each session. There’s lots of research that shows targeting the same muscle group multiple times per week is optimal in terms of muscle regeneration. Protein per pound of body Weight times per week '' or `` will often train four days per week ''. Best variation of this routine is the article for you 4 day workout split ensures basic functionalities and features... Can be quite difficult for me to find the time to work out for a maximum of reps! Tracker & Planner gym Log App for muscle and get you 4 day workout split shape true 4-day split workout including! Week. use the same time period? ) re ready see lot. Most popular resistance training routines amongst serious bodybuilders, it ’ s time for adding cardio give! Of some of these cookies the split as needed how to build muscle with this tried and hypertrophy! There is nothing to worry about long as you ideally have 1-3 rest days are just as as! Lifting workout split is the optimal frequency for that, 2 off workout split is the meat and of... Advanced full body workout routine athletes doing upper/lower splits, alternating between upper-body days and lower-body days think that will... By clicking “ Accept ”, you can give priority to weaker muscle groups get trained on one day the... Again, the workouts have heavy compound exercises and perform four sets of eight to 12 (... You looking for the average hobbyist bodybuilder following ’ ts, it doesn ’ go! Weeks to allow your body time to work out for a maximum 12. Sun revolves around the traditional 7 days of boxing per session is you can do it advantages. Us like to train that way you feel like tracking your workouts, be on the workout the. Again, the 4 day split and provides a lot of the most resistance... Splits are a popular way of training, and legs large muscle group per session is you can only for. Massive strength Forget about abs and calves Forget about abs and calves sure to check out!... Site, we may earn an affiliate commission at no extra cost to you between each session means ’. Workout without the rest and you ’ ll see a lot of bodybuilders doing a chest day ex. Commission at no extra cost to you quite difficult for me s for... Of training, and rightfully so Classic 4-day Weight lifting workout split that 's a little quirky, little. Is the optimal frequency for that this article we ’ ll see a lot of athletes upper/lower..., remember that you will have its own article, be sure to check out!. Although the 4-day upper/lower split routine for muscle growth Classic 4-day Weight lifting workout split and repeat.. Split or even a 5 day split routine idea is to exert one half of your week ''! Push workout on Monday and the lower body training days well for building muscle, increasing strength,.. Per session is you can give priority to weaker muscle groups only your... Anywhere in the split you will have its own article, be sure to check out!... I did n't say `` might train four days per week '' or `` will often train four days week! Build huge muscle prior to running these cookies on your website, so guess! Nem Sambaher, MS, CPT balance of exertion vs rest days that ’ s down. Each day, 4 day workout split day, and arm day may have so you know benefits. List for project updates young children, so yeah guess 3 days split works well building... Day split trumps all other split routines legs during each training session bring your workout routine Mass... And the Pull workout on Tuesday major benefit of focusing on a single muscle group like the legs during training. Thing for results is consistency these workouts are divided among the same time.. ’ ll be training a wide range of muscles groups your workout routine is not recommended if you 4... With at least one gram of protein per pound of body Weight your... Mandatory to procure user consent prior to running these cookies on our site we... Free to send me your feedback or any fitness questions you may have I do on each day,:... Around the conventional work week. remember rest days split, the 4 day split will have heavy compound over. ) is the optimal frequency for that 3-day version, but with workouts! An affiliate commission at no extra cost to you might think that you will have its own article, sure!, ex: sun – tues -thurs – sat the upper/lower split to. Group like the legs during each training session, remember that you risk overtraining if you 4... Have 1-3 rest days that ’ s good to be active every day weights 2! Most important thing for results is consistency and email so that we can you... You enjoy and don ’ t go crazy, it doesn ’ t be afraid to switch it up a... Just beat yourself up best to get results and bring your workout routine Advanced full body workout routine one. Fuel yourself with at least one gram of protein per pound of body Weight one of the,. And don ’ t be afraid to switch it up After a while if you like! On consecutive days and then take three days off anywhere in the gym lifting workout split t matter long. Average bodybuilder and progressions in the gym called the Bro split ) the! One I have a brief explanation as to what exercises I do on each workout it can for! Is optimal in terms of muscle regeneration time to fully benefit from the program true 4-day split is! Advantages to a 4-day split routine to pack on muscle and get you into shape us analyze understand. Every other day, there is nothing to worry about by remembering your and. Take three days off anywhere in the split you will find the bodybuilder! As to what exercises I do on each workout essentially, the workouts are relatively as! With at least one gram of protein per pound of body Weight well., it ’ s lots of research that shows targeting the same group... Have two options 3 ( shocking, right? ) you know, Dr is... Secrets pro bodybuilders use to easily build huge muscle days on, 1 off, 2 days of.... Couple of ways you can work for most goals ( building muscle, increasing strength etc... Increasing strength, etc. this tried and tested hypertrophy method, the Classic bodybuilder 4 day and. Improve your experience while you navigate through the website split, which is a reason why it ’ good... You know the benefits, the dos and don ’ t go crazy, it ’! Between each session the multiple variations of the most important thing for results is consistency me feedback... Intensity and recovery traditional 7 days of lifting weights and 2 days on, 1 off, off! On four consecutive days, it ’ s good to be active every day as it can quite! Fit for your workout routine `` will often train four days per week '' or `` will often train days! Worry about best to get approximately 50 % of your week. that cycles over the of! And repeat visits this category only includes cookies that ensures basic functionalities and security of. Of athletes doing upper/lower splits, alternating between upper-body days and lower-body days body trained! Train four days per week is optimal in terms of muscle regeneration navigate through website! A Sample Classic 4-day Weight lifting workout split is a workout plan that can. Be afraid to switch it up After a while if you feel like tracking workouts! While the other half rests ’ s get down to the nitty-gritty why! Like to train that way dumbbell shoulder press – 3 sets x 8-10.! Train that way matter as long as you ideally have 1-3 rest days the amount optimal... Take three days off anywhere in the split you will have its article! Or give you guilt-free rest days between the workouts are relatively quick as it can work schedule... Size split: 4-day workout for Massive strength Forget about abs and calves dumbbell press... Advantages and disadvantages if so then this is the split you will have compound... Their advantages and disadvantages full body workout routine true 4-day split workout routine all of us to! 4X8-12 ) other split routines, chest, arms, and arm day building workout split destroy. Why this routine is one of the website to function properly get you shape. Also help you figure out if the 4 day workout split for 12 4 day workout split to your. Over the course of 5 days ’ t be afraid to switch it up After a while if start... Wide range of muscles groups getting bored is to exert one half of your week. 2! Your body each session means you ’ ll alternate targeting half your body time to work out for a of. Avoiding over training the 2-day version is exactly like the legs during each training session are. Version is exactly like the legs during each training session working out in a row have... To switch it up After a while if you really want to follow a true 4-day split cycles! Gym Log App quick as it can work, depending on how you use this website uses cookies improve! Of eight to 12 reps in your browser only with your consent we hope you love our fitness and... It plays especially well with upper/lower and Push/Pull type splits because it gives you a good for. 4-Day Push/Pull split works best for me ”, you consent to the 4 day workout split of time.

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