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. A major benefit of focusing on a single muscle group per session is you can give priority to weaker muscle groups. Alternative 4 Day Workout Splits. 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. With the 4 week template you have two options. It tries to maximize exertion on the target muscle groups while allowing other muscles to recover on days when they aren’t being used. 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 other pressing exercises in the workout split … Hey there! 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. The classic bodybuilder 4 day split (sometimes called the Bro Split) is the meat and potatoes of four day splits. 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. 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. 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. Pack on some serious muscle now. Learn the secrets pro bodybuilders use to easily build huge muscle. 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. Here is how the program looks like: Days of the week – 4; Workout duration per session – 60 minutes When your goal is to build muscle, there is one factor that takes precedence over everything else in your weight training: The intensity of your sets. 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. 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. 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. Understand the difference between good soreness and muscle fatigue. See Full Disclosure. Unfortunately, not all of us like to train that way. Intensity: After your warmup set, use weights that you can only lift for a maximum of 12 reps. A Sample Classic 4-Day Weight Lifting Workout Split. This split allows you to focus one one large muscle group like the legs  during each training session. This workout plan requires a pretty good base fitness level, even if it is for gym beginners. These workouts are relatively quick as it can be quite difficult for me to find the time to work out for a long period. 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. 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.). Not a week. Dynamic stretching before you begin lifting and static afterwards. … You’ll see a lot of bodybuilders doing a chest day, back day, leg day, and arm day. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. Whether you choose an Upper Lower, Push Pull or Classic Bodybuilder split the most important thing for results is consistency. But opting out of some of these cookies may have an effect on your browsing experience. Pick a plan that you enjoy and don’t be afraid to switch it up after a while if you start getting bored. And that can work, depending on how you do it. Working out in a four day split is a great way to get results and bring your workout routine to the next level. Gain maximum size and strength with the most effective exercises known to man. Learn how to build muscle with this tried and tested hypertrophy method, the 4 day split program. Just so you know, Dr Workout is reader-supported. Building muscle and losing fat go together in the same way that toothpaste and orange juice make a perfect match — they usually don’t. Goal: building muscle mass. Listen to your muscle to decide when you’re ready. Upper/Lower Split. It’s good to be active every day. 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). You can train on four consecutive days and then take three days off and repeat. These cookies will be stored in your browser only with your consent. The most obvious advantage to this training frequency is the fact that you’re not training on consecutive day thus you may have bit more strength to have a more intense workout session the day after resting. What is the 4 Day Split? Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) … 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. You’ll see a lot of athletes doing upper/lower splits, alternating between upper-body days and lower-body days. The same two day routine is then repeated. The four day split workout is a workout plan that involves 4 weekly gym sessions. A more advanced lifter will normally prefer a 4 day on 3 off split or even a 5 day on 2 off workout split. Check Out 5-Day Split Routines Here. 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. You do the push workout on Monday and the pull workout on Tuesday. Your email address will not be published. We also use third-party cookies that help us analyze and understand how you use this website. That is the reason why this routine is not recommended if you really want to follow a true 4-day split routine. Once again, the exact days you choose doesn’t matter as long as you ideally have 1-3 rest days between the workouts. 4 Day Power Muscle Burn Split. There is a reason why it’s one of the most popular resistance training routines amongst serious bodybuilders, it simply works. The last routine is the 4 day a week template. 4 times a week. Get the ice and Ibuprofen ready because this 4-Day Workout Split will destroy you. August 17, 2020 By Jess Billitz. This split allows you to focus one one large muscle group like the legs during each training session. Although the 4-day push/pull split works well for building muscle, there are a few alternatives out there that do a similar job. 4 – day split. Now let’s get down to the nitty-gritty. 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. The 2-day version is exactly like the 3-day version, but with 2 workouts instead of 3 (shocking, right?). Rest Between sets: Try to keep your rest in between sets to under 2 minutes and above 30 seconds. It generally splits the sessions into back, chest, arms, and legs. Push Day Muscle Groups: Chest, shoulders, triceps, quadriceps, and calvesPull Day Muscle Groups: Entire back, biceps, hamstrings, and obliques. 4-day workout splits are a popular way of training, and rightfully so. Properly fuel yourself with at least one gram of protein per pound of body weight. The multiple variations of the 4 day split and their advantages and disadvantages. Rest days means not targeting the same muscles on consecutive days, it doesn’t mean avoiding any exercising. Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. 5. 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. 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. 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. The 4 day split is the optimal frequency for that. First up, we have the 4-day upper/lower split routine. There are a couple of ways you can work your 4 day workout routine. Technical complexity: simple. 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