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 Split Workout Routines also allows time for adding cardio or give you guilt-free rest days. Absolutely. Are you looking for the best 4 day split routine to pack on muscle and get you into shape? 4 times a week. 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. 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. It plays especially well with Upper/Lower and Push/Pull type splits because it gives you a balanced 2 days for each variation. Upper/Lower Split. There are a couple of ways you can work your 4 day workout routine. This is followed by a day off. Get the ice and Ibuprofen ready because this 4-Day Workout Split will destroy you. The last routine is the 4 day a week template. Gain maximum size and strength with the most effective exercises known to man. The multiple variations of the 4 day split and their advantages and disadvantages. It's usually performed over 4 days - Mon/Thurs for workout 1 and Tues/Fri for workout 2, allowing 3 days of recovery. 4-Day Upper/Lower Split Routine. The best of both worlds. This is the second best variation of this routine. This program has a lot going for it. The same two day routine is then repeated. Technical complexity: simple. An example of this is the upper/lower split, which is a 4 day workout split. You can use the same two workouts, doing each workout … 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). Pack on some serious muscle now. The 4-Day workout split is a training method built to maximize strength and progressions in the gym. In the best way, of course. Learn how to build muscle with this tried and tested hypertrophy method, the 4 day split program. This workout plan requires a pretty good base fitness level, even if it is for gym beginners. Rest days means not targeting the same muscles on consecutive days, it doesn’t mean avoiding any exercising. The idea is to exert one half of your body while the other half rests. Reviewed by: Nem Sambaher, MS, CPT. It's time for a muscle building workout split that's a little quirky, a little zany... A little unconventional. 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. 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 do the push workout on Monday and the pull workout on Tuesday. Pull days include exercises where you’re pulling (Pull Ups, Bent Over Row) and generally target the back of the body. If so then this is the article for you. It tries to maximize exertion on the target muscle groups while allowing other muscles to recover on days when they aren’t being used. 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 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. We’ll also do face pulls for the upper-body hypertrophy portion of this 4-day split workout. This split allows you to focus one one large muscle group like the legs during each training session. You’ll see a lot of athletes doing upper/lower splits, alternating between upper-body days and lower-body days. You also have the option to opt-out of these cookies. It is mandatory to procure user consent prior to running these cookies on your website. 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. The 4 day split is the optimal frequency for that. ... Day 4 — Optional Active Rest. 2 days of lifting weights and 2 days of boxing. Are you looking for the best 4 day split routine to pack on muscle and get you into shape? Keep checking back. In this article we’ll break down common variations of the 4 day split workout, including sample routines. Of course, you can do it however you like, taking days off anywhere in the split as needed. 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. What is the 4 Day Split? Each session targets a specific set of muscles. 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. Check Out 5-Day Split Routines Here. Stretching: Stretch before and after your workout . Popular 4 Day Split Variations Upper Lower. 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. See Full Disclosure. 3. Unfortunately, not all of us like to train that way. First, you work your schedule around the traditional 7 days of your week. A Sample Classic 4-Day Weight Lifting Workout Split. Working out in a four day split is a great way to get results and bring your workout routine to the next level. Goal: building muscle mass. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) … 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. There are a couple of ways you can work your 4 day workout routine. 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. Push days include exercises where you’re pushing (Bench Press, Squat) and generally target the muscles in the front of your body. Although the 4-day push/pull split works well for building muscle, there are a few alternatives out there that do a similar job. And.. Who is the 4-Day Workout Split For? Regardless of the controversy, the Classic Bodybuilder split is a tried and true method that countless extremely successful lifters swear by for results. 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.). Do your best to get approximately 50% of your calories from carbohydrates and … 1) 4 days on 3 days off. Feel free to "swap" in any appropriate (and favorite) exercises. That’s it. 4-Day Workout Split: Push/Pull/Full Hybrid. Strength, etc. re ready one day and the Pull workout on.. Analyze and understand how you do it however you like, taking off! Do the Push workout on Monday and the Pull workout on Tuesday is my favorite template and the one have... 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