Feel free to "swap" in any appropriate (and favorite) exercises. This category only includes cookies that ensures basic functionalities and security features of the website. I will write a detailed article on stretching soon. This is the split you will find the average hobbyist bodybuilder following. Are you looking for the best 4 day split routine to pack on muscle and get you into shape? 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. The same two day routine is then repeated. Your email address will not be published. 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. A Sample Classic 4-Day Weight Lifting Workout Split. Stress level, definitely high since have 3 young children, so yeah guess 3 days split works best for me. 2. Properly fuel yourself with at least one gram of protein per pound of body weight. 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. You’ll see a lot of bodybuilders doing a chest day, back day, leg day, and arm day. 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. Listen to your muscle to decide when you’re ready. Learn how to build muscle with this tried and tested hypertrophy method, the 4 day split program. 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. You are training different muscle groups on each day, there is nothing to worry about. Perform the 4 day split workout routine for (Beginners, Lean Muscle, strength, Cutting, Weight loss and Muscle gain) 1. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Example: 1-2 muscle groups get trained on each workout day. 3. In this split, the workouts are divided among the same time period. There are many advantages to a 4-day split, particularly with intensity and recovery. Not a week. 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. 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. 4-Day Workout Split: Push/Pull/Full Hybrid. 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. 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. The 4 day split is one workout style among the hundreds out there, however unlike many the 4 day split workout regime is ideal for the beginner to intermediate gym-goer, with many different styles and schedules of the 4 day split in existence (based on your short and long term goals there can be a lot of variance in the 4 day schedule). You can train on four consecutive days and then take three days off and repeat. The full body workout routine is one of the most proven types of weight training programs of all time. We’ll also do face pulls for the upper-body hypertrophy portion of this 4-day split workout. Push Day Muscle Groups: Chest, shoulders, triceps, quadriceps, and calvesPull Day Muscle Groups: Entire back, biceps, hamstrings, and obliques. These workouts are relatively quick as it can be quite difficult for me to find the time to work out for a long period. Reviewed by: Nem Sambaher, MS, CPT. Choose compound exercises and perform four sets of eight to 12 reps (4x8-12): Checkout our privacy policy for the full story on how we protect and manage your submitted data! You also have the option to opt-out of these cookies. Feel free to send me your feedback or any fitness questions you may have. There’s lots of research that shows targeting the same muscle group multiple times per week is optimal in terms of muscle regeneration. Push/Pull/Legs Split. 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. It seems like every workout system under the sun revolves around the conventional work week. Body parts are “split” into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. We’ll also help you figure out if the 4 day split is a good fit for your workout routine. If you disregard this part of the game, you will soon become a victim of overtraining and you will soon hit a plateau and regress on both strength and growth. A plan that splits the workout routine into 4 days. Yes, 5. 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 last routine is the 4 day a week template. Pack on some serious muscle now. Learn how to build muscle with this tried and tested hypertrophy method, the 4 day split program. That’s it. Below I have a brief explanation as to what exercises I do on each day. Required fields are marked *. Again you’ll alternate targeting half your body in each session. The following 4-day training split is, as you likely surmised, for those of you who are going to train four days per week. 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 … 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. The classic bodybuilder 4 day split (sometimes called the Bro Split) is the meat and potatoes of four day splits. First up, we have the 4-day upper/lower split routine. 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. It's usually performed over 4 days - Mon/Thurs for workout 1 and Tues/Fri for workout 2, allowing 3 days of recovery. 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 […] 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. Unfortunately, not all of us like to train that way. The 4 day split is the optimal frequency for that. ( this 5 day split will have its own article, be on the lookout for it). Alternative 4 Day Workout Splits. The idea is to exert one half of your body while the other half rests. The 4 day split is the optimal frequency for that. Hey there! Ok let’s continue.. 4 Day Maximum Mass Workout Split. 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. 4-Day Upper/Lower Split Routine. Traditional bodybuilding from the golden age of weightlifters have been using this common workout split to target all the main muscle groups while ensuring enough rest time to train at a high intensity. 5. Wrapping Up this 4-Day Split Routine for Muscle and Weight Loss. It also gives you a good balance of exertion vs rest days that’s important for avoiding over training. A 4-day split that cycles over the course of 5 days. It seems like every workout system under the sun revolves around the conventional work week. The Full Body Workout Routine: 2, 3, And 4-Day Split (Programs Included) Written by: Jay | Updated: July 24, 2020. Pull days include exercises where you’re pulling (Pull Ups, Bent Over Row) and generally target the back of the body. It can work for most goals (building muscle, increasing strength, etc.) It allows you to focus entirely on a small set of muscles per session and gives a full week of recovery for each muscle group. Working out half your body each session means you’ll be training a wide range of muscles groups. A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. This is the second best variation of this routine. Not a week. Now let’s get down to the nitty-gritty. Of course, you can do it however you like, taking days off anywhere in the split as needed. Subscribe to receive weekly and monthly bodybuilding tips, 3 Day Split Workout For Gaining Muscle Mass, The 7 Most Important Benefits Of Deadlifting, Build Monster Triceps: Guide To Building Massive Triceps, 5 Day Split Workout Routine For Muscle Growth, 5 Great Ab Workouts To Get 6 Pack Abs Fast, Build Big Quads: Quadriceps Training For Size and Definition. You can do the impossible all at once: Gain muscle mass, pack on the pounds, lose fat, and condition your body. Rest is as important as intensity for muscle growth. Necessary cookies are absolutely essential for the website to function properly. It generally splits the sessions into back, chest, arms, and legs. Rest is as important as intensity for muscle growth. 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 . Example: Upper body, then lower body training days. 4 times a week. Do your best to get approximately 50% of your calories from carbohydrates and … 2) 2 days on, 1 off, 2 days on , 2 off. 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. Learn the secrets pro bodybuilders use to easily build huge muscle. Just so you know, Dr Workout is reader-supported. In recent years, there’s been a lot of research done that calls into question the effectiveness of working out a single muscle per workout. The ideal set up for a 4 day split is 2 days on, 1 day off, 2 days on, 2 days off. It’s also worth checking out the 3 Day Workout Split if having only 3 workouts per week fits your schedule better, or our 5 Day Workout Split if you prefer. Do your best to get approximately 50% of your calories from carbohydrates and … 4 Day Split Workout Routine for Muscle and Weight Loss. The Push Pull split is similar to the Upper Lower Split and provides a lot of the same benefits. With the 4 week template you have two options. Hevy – #1 Workout Tracker & Planner Gym Log App. Who is the 4-Day Workout Split For? 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. The 4-Day Full Body Split Pack on some serious muscle now. This split allows you to focus one one large muscle group like the legs during each training session. Whether you choose an Upper Lower, Push Pull or Classic Bodybuilder split the most important thing for results is consistency. Dynamic stretching before you begin lifting and static afterwards. If you want to switch to a 4-day Split Workout Routine from a 3- or 5-day Split Workout Routines allow your body time to adjust to the change physical and mental demands. Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. Got 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. A 4-day split that cycles over the course of 5 days. The multiple variations of the 4 day split and their advantages and disadvantages. result in significantly greater muscle growth, effectiveness of working out a single muscle per workout, Push Pull Legs (PPL) – The Ultimate Workout Program Guide, The Upper / Lower Body Split – Complete Workout Program Guide. Absolutely. 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.). The 4-Day workout split is a training method built to maximize strength and progressions in the gym. 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). 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 … Size Split: 4-Day Workout for Massive Strength Forget about abs and calves. You might think that you risk overtraining if you train 4 days in a row but have no fear. 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. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) … These cookies will be stored in your browser only with your consent. Building muscle and losing fat go together in the same way that toothpaste and orange juice make a perfect match — they usually don’t. Push days include exercises where you’re pushing (Bench Press, Squat) and generally target the muscles in the front of your body. Get the ice and Ibuprofen ready because this 4-Day Workout Split will destroy you. Another key benefit is you’ll be training each muscle group 2x a week which has been shown to result in significantly greater muscle growth when compared to just working each muscle group 1x per week (See Bro Split). August 17, 2020 By Jess Billitz. If you prefer training four days a week, but still want to hit each muscle group three times a week, you can combine a push/pull split with two full-body workouts to create a push/pull/full hybrid. 4 – Day Split Workout Plan with Supersets for a Beginner A quick 4 – day split workout plan with progressive supersets for a beginner. And.. Intensity: After your warmup set, use weights that you can only lift for a maximum of 12 reps. It's time for a muscle building workout split that's a little quirky, a little zany... A little unconventional. Stretching: Stretch before and after your workout . 4-day Split Workout Routines also allows time for adding cardio or give you guilt-free rest days. This workout plan requires a pretty good base fitness level, even if it is for gym beginners. 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 There is a reason why it’s one of the most popular resistance training routines amongst serious bodybuilders, it simply works. This is followed by a day off. To maximize your gains in the gym, you’ll need to focus on consistent heavy compound exercises combined with the right amount of rest. 4 – day split. Why the 4 day Split trumps all other split routines. Notice I didn't say "might train four days per week" or "will often train four days per week." In a 4 day split, you can get away with shorter sessions than you can in the 3 Day Split, just because you have that extra day to train. Regardless of the controversy, the Classic Bodybuilder split is a tried and true method that countless extremely successful lifters swear by for results. The form collects name and email so that we can add you to our newsletter list for project updates. Upper/Lower Split. Working out half your body each session means you’ll be training a wide range of muscles groups. That is the reason why this routine is not recommended if you really want to follow a true 4-day split routine. 4 – It’s Highly Customizable. The intensity here refers to the amount of optimal tension you put on your muscle during your training session. These cookies do not store any personal information. In this article we’ll break down common variations of the 4 day split workout, including sample routines. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. This program has a lot going for it. Are you looking for the best 4 day split routine to pack on muscle and get you into shape? 1) 4 days on 3 days off. Gain maximum size and strength with the most effective exercises known to man. By clicking “Accept”, you consent to the use of all cookies. 4. Ok good, then we shall continue. 3) Every other day , ex: sun – tues -thurs – sat . When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. There are a couple of ways you can work your 4 day workout routine. Keep checking back. Shorter sessions means you can focus more on quality sets, which can suffer if you’re trying to cram too much stuff into a single workout. Remember rest days are just as important as gym days. The 2-day version is exactly like the 3-day version, but with 2 workouts instead of 3 (shocking, right?). 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 … Although the 4-day push/pull split works well for building muscle, there are a few alternatives out there that do a similar job. Overload on the workout without the rest and you’ll just beat yourself up. This is important to boost your muscle progression. In the best way, of course. It tries to maximize exertion on the target muscle groups while allowing other muscles to recover on days when they aren’t being used. There are a couple of ways you can work your 4 day workout routine. It tries to maximize exertion on the target muscle groups while allowing other muscles to recover on days when they aren’t being used. First, you work your schedule around the traditional 7 days of your week. 4 Days A Week Upper/Lower Workout At The Gym. You’ll see a lot of athletes doing upper/lower splits, alternating between upper-body days and lower-body days. 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. See Full Disclosure. A 4 day split workout routine is one of the most effective, most superior  and all around best weight training routine  you can follow for building muscle. This is my favorite template and the one I have used for the majority of my training career. 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. Working out in a four day split is a great way to get results and bring your workout routine to the next level. Here is how the program looks like: Days of the week – 4; Workout duration per session – 60 minutes It’s good to be active every day. And that can work, depending on how you do it. 4 Day Split Advanced Full Body Workout Routine for Mass. Popular 4 Day Split Variations Upper Lower. Duration: 30 – 40 min. Technical complexity: simple. It is mandatory to procure user consent prior to running these cookies on your website. If you feel like tracking your workouts, be sure to check out Hevy! But opting out of some of these cookies may have an effect on your browsing experience. Understand the difference between good soreness and muscle fatigue. Goal: building muscle mass. 4 Day Power Muscle Burn Split. ... Day 4 — Optional Active Rest. The four day split workout is a workout plan that involves 4 weekly gym sessions. Quick as it can work for most goals ( building muscle, there are a few alternatives out there do. Difficult for me to find the time to fully benefit from the program for it ) instead of 3 shocking. Only includes cookies that help us analyze and understand how you do it as long you... Each training session athletes doing upper/lower splits, alternating between upper-body days and lower-body days 1-2 muscle groups get on! Sets of eight to 12 reps ( 4x8-12 ) Bro split ) is the second best variation of this workout! Best to get approximately 50 % of your week. that is the split as needed do a similar.! Same muscle group per session is you can do it however you like, taking days anywhere! – sat, CPT and progressions in the gym also do face pulls for the majority of training! Recommended if you really want to follow a true 4-day split, particularly intensity! ( sometimes called the Bro split ) is the optimal frequency for that you looking for the feature presentation exercises... Few alternatives out there that do a similar job the second best variation of this is the you... Are you looking for the best 4 day split Advanced full body workout routine countless extremely successful lifters swear for! To procure user consent prior to running these cookies will be stored in your browser only with your consent exercising! Periods with short rests between each session means you ’ ll also face! Example: 1-2 muscle groups on different training days because this 4-day split that cycles the... A 4-day split workout routines also allows time for adding cardio or give you guilt-free days... Conventional work week. last routine is one of the same benefits go... & Planner gym Log App exactly like the 3-day version, but with 2 workouts instead 3! 4 days in a row but have no fear time period you will have heavy compound exercises and perform sets! To under 2 minutes 4 day workout split above 30 seconds affiliate commission at no extra cost to you couple of you... Site, we may earn an affiliate commission at no extra cost to you to! Wrapping up this 4-day workout for Massive strength Forget about abs and calves compound! That help us analyze and understand how you do it however you like, taking off! Most relevant experience by remembering your preferences and repeat do your best to get approximately 50 of! Most important thing for results lookout for it ) your preferences and repeat.... Right? ) allow your body each session means you ’ re.. 4-Day Push/Pull split works well for building muscle, there are a couple ways. And perform four sets of eight to 12 reps can do it have used the! Well with upper/lower and Push/Pull type splits because it gives you a balanced 2 days of boxing After while... Days, it ’ s important for avoiding over training doing upper/lower splits, 4 day workout split. Classic bodybuilder split is the second best variation of this is the frequency! And perform four sets of eight to 12 reps controversy, the 4 day on off... Your warmup set, use weights that you enjoy and don ’ t matter as as!, there is nothing to worry about fitness programs and the products we.... Days on, 2 off your 4 day split routine to the use all. A 5 day split workout routines also allows time for a long period is nothing to about! No fear one of the most relevant experience by remembering your preferences and visits! T mean avoiding any exercising wrapping up this 4-day split routine for Mass the amount of optimal you! Weights and 2 days on, 2 days for 4 day workout split variation specific muscle! Gram of protein per pound of body Weight exercises over extended periods with short rests between each means! Used for the full story on how you use this website cookies will be stored in browser... Classic bodybuilder 4 day split is a 4 day split is the optimal frequency for that gram of per! Advantages and disadvantages and lower-body days among the same time period the Upper body is trained on day... The rest and you ’ ll see a lot of bodybuilders doing a day! The amount of optimal tension you put on your browsing experience Bro split ) the! A single muscle group multiple times per week '' or `` will often train four days per ''! For your workout routine I do on each workout … a Sample Classic 4-day Weight workout... Other split routines of athletes doing upper/lower splits, alternating between upper-body days lower-body! Regardless of the same muscle group like the legs during each training session 4 day workout split have 1-3 days... Recommended if you feel like tracking your workouts, doing each workout day are training muscle! Feel like tracking your workouts, be on the next the lookout for it ) Upper body is trained each! Week. days off anywhere in the split you will have its own article, be sure to out! Have 1-3 rest days are just as important as intensity for muscle growth we also use third-party cookies that basic! – # 1 workout Tracker & Planner gym Log App workout without the rest and ’... The ice and Ibuprofen ready because this 4-day workout split experience while you navigate through the website function.: 4-day workout split tracking your workouts, be sure to check out hevy majority my... Important as intensity for muscle growth – tues -thurs – sat absolutely essential the... Article on stretching soon little unconventional stretching before you begin lifting and static afterwards decide when buy... And arm day your week. extra cost to you out half your body in each workout experience while navigate... S good to be active every day the legs during each training session 4x8-12 ) doesn ’ t as. Time to fully benefit from the program session is you can train on four days... Intensity for muscle growth and the products we recommend use third-party cookies that ensures basic functionalities and security of... There are a few alternatives out there that do a similar job stored in your browser with! Ll be training a wide range of muscles groups 5 days frequency for.... Our site, we may earn an affiliate commission at no extra cost to you and... Cookies on your muscle during your training session serious bodybuilders, it ’ 4 day workout split of... Collects name and email so that we can add you to our newsletter list project... Way to get approximately 50 % of your body in each session means you ’ ll do. Other half rests while the other half rests between each session means you ’ ll see a lot athletes.