Dumbbell shoulder press – 3 sets x 8-10 reps. Keep checking back. Unfortunately, not all of us like to train that way. 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. Regardless of the controversy, the Classic Bodybuilder split is a tried and true method that countless extremely successful lifters swear by for results. This category only includes cookies that ensures basic functionalities and security features of the website. 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. By clicking “Accept”, you consent to the use of all cookies. Rest days means not targeting the same muscles on consecutive days, it doesn’t mean avoiding any exercising. 4 – It’s Highly Customizable. 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. Building muscle and losing fat go together in the same way that toothpaste and orange juice make a perfect match — they usually don’t. It also gives you a good balance of exertion vs rest days that’s important for avoiding over training. An example of this is the upper/lower split, which is a 4 day workout split. 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. 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. You do the push workout on Monday and the pull workout on Tuesday. The 4 day split is the optimal frequency for that. These workouts are relatively quick as it can be quite difficult for me to find the time to work out for a long period. In the best way, of course. Day 5 — Full Body Bodybuilding Workout. In this split, the workouts are divided among the same time period. Who is the 4-Day Workout Split For? 4 times a week. Properly fuel yourself with at least one gram of protein per pound of body weight. 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. You are training different muscle groups on each day, there is nothing to worry about. You can train on four consecutive days and then take three days off and repeat. 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 Although the 4-day push/pull split works well for building muscle, there are a few alternatives out there that do a similar job. It plays especially well with Upper/Lower and Push/Pull type splits because it gives you a balanced 2 days for each variation. 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). Stretching: Stretch before and after your workout . Working out half your body each session means you’ll be training a wide range of muscles groups. But opting out of some of these cookies may have an effect on your browsing experience. It can work for most goals (building muscle, increasing strength, etc.) 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). Listen to your muscle to decide when you’re ready. The Push Pull split is similar to the Upper Lower Split and provides a lot of the same benefits. Gain maximum size and strength with the most effective exercises known to man. 4 – day split. 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 … This split allows you to focus one one large muscle group like the legs during each training session. 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. We’ll also help you figure out if the 4 day split is a good fit for your workout routine. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. The multiple variations of the 4 day split and their advantages and disadvantages. 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. Perform the 4 day split workout routine for (Beginners, Lean Muscle, strength, Cutting, Weight loss and Muscle gain) 1. This is the split you will find the average hobbyist bodybuilder following. 2 days of lifting weights and 2 days of boxing. Goal: building muscle mass. Understand the difference between good soreness and muscle fatigue. A more advanced lifter will normally prefer a 4 day on 3 off split or even a 5 day on 2 off workout split. It’s good to be active every day. Push/Pull/Legs Split. 4 Day Power Muscle Burn Split. The ideal set up for a 4 day split is 2 days on, 1 day off, 2 days on, 2 days off. This website uses cookies to improve your experience while you navigate through the website. There are a couple of ways you can work your 4 day workout routine. This workout plan requires a pretty good base fitness level, even if it is for gym beginners. The 2-day version is exactly like the 3-day version, but with 2 workouts instead of 3 (shocking, right?). Hevy – #1 Workout Tracker & Planner Gym Log App. It's time for a muscle building workout split that's a little quirky, a little zany... A little unconventional. Why the 4 day Split trumps all other split routines. Each session targets a specific set of muscles. And that can work, depending on how you do it. 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). In this article we’ll break down common variations of the 4 day split workout, including sample routines. 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 … The 4-Day workout split is a training method built to maximize strength and progressions in the gym. 2. 4 – Day Split Workout Plan with Supersets for a Beginner A quick 4 – day split workout plan with progressive supersets for a beginner. 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. 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. With the 4 week template you have two options. Rest is as important as intensity for muscle growth. Get the ice and Ibuprofen ready because this 4-Day Workout Split will destroy you. Choose compound exercises and perform four sets of eight to 12 reps (4x8-12): … ... Day 4 — Optional Active Rest. 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. 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. It is mandatory to procure user consent prior to running these cookies on your website. Are you looking for the best 4 day split routine to pack on muscle and get you into shape? Just so you know, Dr Workout is reader-supported. Ok now that you know the benefits, the dos and don’ts,  It’s time for the feature presentation. Got it? The last routine is the 4 day a week template. If you are currently using a 4-day Split Workout Routine, try switching up the order of muscle groups. Essentially, the upper body is trained on one day and the lower body on the next. Body parts are “split” into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. 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. The 4 day split workout regime you follow should be based around the major compound movement for the particular body part you’re training, continue to add weight and reps each and every workout and size and strength will never be a concern of yours again. The same two day routine is then repeated. First up, we have the 4-day upper/lower split routine. It's time for a muscle building workout split that's a little quirky, a little zany... A little unconventional. To maximize your gains in the gym, you’ll need to focus on consistent heavy compound exercises combined with the right amount of rest. 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. Your email address will not be published. That is the reason why this routine is not recommended if you really want to follow a true 4-day split routine. This split allows you to focus one one large muscle group like the legs  during each training session. Learn how to build muscle with this tried and tested hypertrophy method, the 4 day split program. Not a week. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. 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. Below I have a brief explanation as to what exercises I do on each day. Are you looking for the best 4 day split routine to pack on muscle and get you into shape? 3. Do your best to get approximately 50% of your calories from carbohydrates and … 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. Not a week. The four day split workout is a workout plan that involves 4 weekly gym sessions. It involves training a specific isolated muscle group in each workout. These cookies will be stored in your browser only with your consent. 4-Day Workout Split: Push/Pull/Full Hybrid. Working out in a four day split is a great way to get results and bring your workout routine to the next level. 4. Once again, the exact days you choose doesn’t matter as long as you ideally have 1-3 rest days between the workouts. 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. Pull days include exercises where you’re pulling (Pull Ups, Bent Over Row) and generally target the back of the body. Feel free to "swap" in any appropriate (and favorite) exercises. Pack on some serious muscle now. 4-Day Upper/Lower Split Routine. Upper/Lower Split. 4 Day Split Workout Routine for Muscle and Weight Loss. 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. Rest Between sets: Try to keep your rest in between sets to under 2 minutes and above 30 seconds. These cookies do not store any personal information. 2) 2 days on, 1 off, 2 days on , 2 off. Before getting started, remember that you will have heavy compound exercises over extended periods with short rests between each session. If so then this is the article for you. Necessary cookies are absolutely essential for the website to function properly. 4-day workout splits are a popular way of training, and rightfully so. The 4 day split is the optimal frequency for that. This is important to boost your muscle progression. Notice I didn't say "might train four days per week" or "will often train four days per week." Pick a plan that you enjoy and don’t be afraid to switch it up after a while if you start getting bored. 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. First, you work your schedule around the traditional 7 days of your week. 4 Day Maximum Mass Workout Split. 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. The following 4-day training split is, as you likely surmised, for those of you who are going to train four days per week. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) … A plan that splits the workout routine into 4 days. There’s lots of research that shows targeting the same muscle group multiple times per week is optimal in terms of muscle regeneration. 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. 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. Learn the secrets pro bodybuilders use to easily build huge muscle. If you feel like tracking your workouts, be sure to check out Hevy! Yes, 5. 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 . We hope you love our fitness programs and the products we recommend. 4 Day Split Advanced Full Body Workout Routine for Mass. Check Out 5-Day Split Routines Here. 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. Some of these cookies may have an effect on your browsing experience plan that you risk overtraining if you 4... As needed have a brief explanation as to what exercises I do on each workout quirky... The optimal frequency for that getting started, remember that you can train on four consecutive days and take! In each session abs and calves want to follow a true 4-day split.! 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