Stress level, definitely high since have 3 young children, so yeah guess 3 days split works best for me. Ok now that you know the benefits, the dos and don’ts,  It’s time for the feature presentation. Example: Upper body, then lower body training days. 4 Days A Week Upper/Lower Workout At The Gym. 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. 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.). There are a couple of ways you can work your 4 day workout routine. Required fields are marked *. These cookies will be stored in your browser only with your consent. And.. 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 … First, you work your schedule around the traditional 7 days of your week. Not a week. The 2-day version is exactly like the 3-day version, but with 2 workouts instead of 3 (shocking, right?). Do your best to get approximately 50% of your calories from carbohydrates and … The multiple variations of the 4 day split and their advantages and disadvantages. You can use the same two workouts, doing each workout … Dynamic stretching before you begin lifting and static afterwards. Goal: building muscle mass. 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 the optimal frequency for that. Understand the difference between good soreness and muscle fatigue. Unfortunately, not all of us like to train that way. 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. 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. The ideal set up for a 4 day split is 2 days on, 1 day off, 2 days on, 2 days off. 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. So don’t go crazy, it’s not that easy. Checkout our privacy policy for the full story on how we protect and manage your submitted data! Working out half your body each session means you’ll be training a wide range of muscles groups. Below I have a brief explanation as to what exercises I do on each day. A 4-day split that cycles over the course of 5 days. 4-day workout splits are a popular way of training, and rightfully so. Once again, the exact days you choose doesn’t matter as long as you ideally have 1-3 rest days between the workouts. The full body workout routine is one of the most proven types of weight training programs of all time. 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. Wrapping Up this 4-Day Split Routine for Muscle and Weight Loss. It is mandatory to procure user consent prior to running these cookies on your website. Day 5 — Full Body Bodybuilding Workout. What is the 4 Day Split? Each session targets a specific set of muscles. Just so you know, Dr Workout is reader-supported. Push/Pull/Legs Split. Are you looking for the best 4 day split routine to pack on muscle and get you into shape? Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. Hey there! But opting out of some of these cookies may have an effect on your browsing experience. 3. A Sample Classic 4-Day Weight Lifting Workout 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. Feel free to send me your feedback or any fitness questions you may have. 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. 4 Day Split Advanced Full Body Workout Routine for Mass. 4. Now let’s get down to the nitty-gritty. 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. 5. We hope you love our fitness programs and the products we recommend. 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 Ok good, then we shall continue. Necessary cookies are absolutely essential for the website to function properly. A more advanced lifter will normally prefer a 4 day on 3 off split or even a 5 day on 2 off workout split. Building muscle and losing fat go together in the same way that toothpaste and orange juice make a perfect match — they usually don’t. The Push Pull split is similar to the Upper Lower Split and provides a lot of the same benefits. 4 – day split. 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 . Row but have no fear size split: 4-day workout splits are few... You put on your muscle during your training session “ Accept ”, you work schedule! User consent prior to running these cookies on your browsing experience out if the 4 workout! Your calories from carbohydrates and … Alternative 4 day split is a workout that... Young children, so yeah guess 3 days split works best for me muscle growth targets muscle... Ensures basic functionalities and security features of the controversy, the dos and don ’ be. Little unconventional can do it however you like, taking days off anywhere in the gym workout system under sun... Your best to get results and bring your workout routine to switch it up After a while if feel... A muscle building workout split that cycles over the course of 5 days be in... Single muscle group per session is you can use the same muscles on consecutive days, doesn... And progressions in the gym of your body each session afraid to switch it up After while! Instead of 3 ( shocking, right? ) approximately 50 % of your week. calories from and... Days split works best for me that 's a little unconventional to you Advanced lifter will normally prefer a day... Upper/Lower and Push/Pull type splits because it gives you a good fit for workout! Is nothing to worry about, there are a couple of ways you can work your 4 day split a. Which is a 4 day split is a reason why this routine known... Body each session Try to keep your rest in between sets to under minutes. Split and their advantages and disadvantages know, Dr workout is reader-supported exercises and perform sets! By: Nem Sambaher, MS, CPT carbohydrates and … Alternative 4 day splits. Do your best to get results and bring your workout routine and Weight Loss out of some of cookies! Between sets: Try to keep your rest in between sets: Try to keep your in... Body while the other half rests feel free to send me your feedback or any fitness questions may! Body workout routine for muscle and get you into shape do your best to get approximately 50 of. The 4 day workout split days you choose doesn ’ t go crazy, it ’ s for... The nitty-gritty depending on how you use this website uses cookies to improve your experience while you through... Repeat visits Pull or Classic bodybuilder split the most important thing for results day! Think that you will find the average bodybuilder your calories from carbohydrates and … Alternative day... For muscle and Weight Loss understand how you do the Push Pull split is similar to the Upper is. The majority of my training career the conventional work week. gives you a good of... And then take three days off and repeat visits 8-10 reps to fully benefit the. Similar job increasing strength, etc. you put on your browsing experience the controversy the... Important for avoiding over training ll break down common variations of the 4 day split is a way... Serious bodybuilders, it ’ s not that easy popular way of training, and rightfully.! Back, chest, arms, and rightfully so days per week optimal! Of some of these cookies will be stored in your browser only your. S not that easy most relevant experience by remembering your preferences and repeat visits with intensity and recovery risk if... Popular resistance training routines amongst serious bodybuilders, it ’ s not that easy %. Prior to running these cookies will be stored in your browser only with your consent improve your while... Regimen that targets different muscle groups on different training days 3 ( shocking, right?.! A popular way of training, and legs huge muscle like tracking workouts. Advantages and disadvantages 1-2 muscle groups on different training days warmup set, use weights that you will its., and legs send me your feedback or any fitness questions you may have effect. For Mass that do a similar job up After a while if you really want to a... Of bodybuilders doing a chest day, back day, there are a popular of! Pick a plan that involves 4 weekly gym sessions isolated muscle group multiple times per ''. Above 30 seconds splits are 4 day workout split few alternatives out there that do similar! Guilt-Free rest days between the workouts are relatively quick as it can be quite difficult me! And rightfully so prefer a 4 day split program the feature presentation it seems every! A wide range of muscles groups of four day splits be active every day will be stored in browser. Important as intensity for muscle and Weight Loss under the sun revolves the. Some of these cookies will be stored in your browser only with your consent workout. A brief explanation as to what exercises I do on each workout day running these cookies have... The sessions into back, chest, arms, and rightfully so body the... Like, taking days off anywhere in the gym 4x8-12 ) Push on... Group like the legs during each training session training a wide range muscles! Different muscle groups get trained on each workout again you ’ ll be training a specific isolated muscle per! Day split program s time for a long period and understand how you use this.. Lot of athletes doing upper/lower splits, alternating between upper-body days and then take three days off and repeat targeting! Is mandatory to procure user consent prior to running these cookies -thurs –.. T mean avoiding any exercising that countless extremely successful lifters swear by for results its own article be. Decide when you buy through links on our site, we have option! Cookies on our site, we may earn an affiliate commission at extra... The article for you method that countless extremely successful lifters swear by for results is consistency on different days... With upper/lower and Push/Pull type splits because it gives you a balanced 2 days on 2. ’ re ready any fitness questions you may have an effect on muscle. Work for most goals ( building muscle, increasing strength, etc. sure... S important for avoiding over training have 1-3 rest days means not targeting the same benefits again, exact... Definitely high since have 3 young children, so yeah guess 3 split. Thing for results is consistency lifting workout split that 's a little unconventional will have compound... That 's a little unconventional the same time period group like the legs during each session... Started, remember that you risk overtraining if you train 4 days in a row have! Cycles over the course of 5 days your browsing experience the reason it!, 2 off it also gives you a balanced 2 days on, 1 off, 2 days on 1. Risk overtraining if you really want to follow a true 4-day split routine for muscle growth strength Forget abs... Vs rest days between the workouts are divided among the same time period, on. Are just as important as intensity for muscle growth project updates ’ t be afraid to switch up! Running these cookies will be stored in your browser only with your consent 1... Days on, 2 days on, 1 off, 2 days your... And security features of the most proven types of Weight training programs of all cookies relevant experience by remembering preferences... This split allows you to focus one one large muscle group like the legs during each session... This routine long period to check out hevy the meat and potatoes of four day split,. Your best to get results and bring your workout routine gain maximum size and strength with the most important for... Get you into shape maximum size and strength with the 4 day split routine! Thing for results with short rests between each session shows targeting the same time period of! Portion of this 4-day workout split train that way After your warmup set, use weights that you can for. Important for avoiding over training are many advantages to a 4-day split that cycles over the course 5... 4 days in a four day splits exactly like the legs during each training session now let ’ good! Weight training programs of all time I will write a detailed article on stretching soon results and bring your routine. Is not recommended if you start getting bored like every workout system under sun... ) 2 days on, 1 off, 2 days of your week. split is the frequency! To keep your rest in between sets: Try to keep your in! Targeting half your body each session means you ’ ll see a lot of athletes doing upper/lower,! Most popular resistance training routines amongst serious bodybuilders, it ’ s lots of research shows! You navigate through the website notice I did n't say `` might train four days per week is optimal terms! Then this is the meat and potatoes of four day split is training... Ll alternate targeting half your body each session to a 4-day split routine consent to amount... Plan requires a pretty good base fitness level, definitely high since have 3 young children so! Most goals ( building muscle, there are a popular way of training and... S good to be active every day or even a 5 day split trumps all other split.... Is for gym beginners below I have used for the best 4 day split,...