The workouts are short (thankfully), you’re only in the gym four days a week, and there are unique weekly guidelines for men and women. A quick 4 – day split workout plan with progressive supersets for a beginner. Not a week. Each workout consists of 18 sets. Related posts. 4 Days A Week Upper/Lower Workout At Home. 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. Essentially, the upper body is trained on one day and the lower body on the next. Especially if you are doing several exercises, and mixing and matching upper and lower body exercises per day. Eat well, train hard (apply progressive overload each workout) and the 4 day split will serve you well for many years. Riley has had online articles published about both muscle building and nutrition. Experiment. Goal Of This Workout The 4 day split is the optimal frequency for that. 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. No rest time was provided in the guide, so we’ll recommend 90 to 120 seconds between sets. Here is a 4 day routine that utilizes a 5×5 scheme for the compound movements and a higher 8-12 reps for accessory movements. Overload on the workout without the rest and you’ll just beat yourself up. Build Monster Triceps: Guide To Building Massive Triceps. Get the ice and Ibuprofen ready because this 4-Day Workout Split will destroy you. Here is how the 3 week Drop 5 cycle shakes out for the 4 primary exercises. The 4 Day Split can also be used in conjunction with other training frameworks like Texas Method or HLM organize the stress within your training schedule. The 4-Day workout split is a training method built to maximize strength and progressions in the gym. But other goals include building (or maintaining) muscle mass and improving cardio. This split workout hits each muscle group once per week. 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. What is the 12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program? Jess is a freelance writer with a Bachelor of Science in Health and Exercise Science from The College of New Jersey. In the best way, of course. The four-day split typically involves a back, chest, shoulder, and leg day. 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. Are you looking for the best 4 day split routine to pack on muscle and get you into shape? Pick something (e.g. Every week, you’ll chop an extra 100 calories off your daily calorie count and splurge on moderate and high-carb days. 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. That’s it. 1 big circuit split into; 3 sections; 9 exercises; 20 secs per exercise; 1 min of rest between each section ... Don't hesitate to adjust the workouts if necessary. Aug 19, 2020 - Explore Savosinmagafur's board "4 day split workout" on Pinterest. Each workout day consists of 3 – 5 exercises keeping it manageable for the exercise newbie. Full-body Split- Target chest three times a week using 4 total sets per session. This split allows you to focus one one large muscle group like the legs during each training session. You’ll also be doing three to four cardio sessions a week. Note: High volume squats are nothing to sneer at! Plan to work your upper body and your lower body twice per week. This 4x/week split allows you to target each body part more frequently without using an all-out, full body workout approach. Now let’s get down to the nitty-gritty. The 4 day workout routine is designed for intermediate to advanced bodybuilders who want to increase their size. Ok let’s continue.. 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. 170+ home exercises to choose from, with video examples for each. Intensity: After your warmup set, use weights that you can only lift for a maximum of 12 reps. To maximize your gains in the gym, you’ll need to focus on consistent heavy compound exercises combined with the right amount of rest. Hold a pull-up bar with a strong grip so as your palms are facing away … With the upper/lower split, each workout is specifically tailored to just a few key muscle groups. Prepare to drag yourself to the gym four times per week. In order for you to get the best results with this program, be consistent and always strive for progression. January 19, 2020 May 17, 2013 by Cutty. Olympia. 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. Training Level: Intermediate Training Days: 4 Days Routine Duration: 5 to 6 months Warmup: 5–10 min warmup before you begin your workout Rest: 60 or 90 sec between sets Protein Intake: 1g of protein per pound of body weight ( Example: 200 pound= 200 gm protein) Calorie Intake: 20 or 30% more Fat Intake: 0.5 gram per pound of body weight 4 Day Split Intermediate Workout Routine for Mass. What workout splits have worked for you ladies and do you recommend? As I’ve mentioned, there are a few different ways to schedule full body workouts over the course of the week. Thank you! A quick 4 – day split workout plan with progressive supersets for a beginner. Why the 4 day Split trumps all other split routines. We are reader-supported. 4 Day split training routines are excellent for intermediate and advanced bodybuilders with at least one year of solid training under their belt. A 3 day split does this perfectly and it’s extremely easy and convenient to follow. It's time to get in the cardio my friends! Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. Body parts are “split” into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. This 3 day split program is perfect for beginners! Yes, when paired with the recommended supplements and diets, this routine can help you to burn fat as advertised. Other popular 4-day split routines include Jim Wendler’s 5/3/1 protocol, Westside Powerlifting Templates, and Russian Block Programs. 4 Day Upper/Lower Dumbbell Workout Routine All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. Yes, 5. This is the split you will find the average hobbyist bodybuilder following. Rest is as important as intensity for muscle growth. Many people advocate for splitting the week into a chest and tri workout, back/biceps, shoulder/traps, and legs/abs breakdown. So what should you do? Although the 4-day push/pull split works well for building muscle, there are a few alternatives out there that do a similar job. 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, Chest Workout Routines For A Big chest: Top 5, Build Big Quads: Quadriceps Training For Size and Definition, Become A Beast Amongst Men: Guide On Building Bodybuilding Strength. What is Full-Body Training? Day 2 – push/legs/pull/legs. First up, we have the 4-day upper/lower split routine. 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 routine proven by science to help you build muscle. Stick to the routine for 12 weeks for the best results. 1) 4 days on 3 days off. Menu. Hey Guys, Are you a working professional or student or don’t have much time to spend in the gym. It’s a great routine for building muscle because it targets each muscle group really well. ..busy mom with 2 kids so on the off days I mostly walk and am chasing them around. This yields 12 total working sets per week. This Is The 4 day workout split Over the course of the week, you’ll train hard in the gym four days and recover three days. Regardless of the case, just keep in mind that while bodybuilding coaching is unquestionably a science, it’s simply as a lot an artwork – and regardless that you and I exploit the identical science, your art could very nicely look totally different 4 Day Workout … Still, the term is somewhat flexible and can be applied to many […] 2-day, 3-day, 4-day, and 5-day home workouts. So don’t go crazy, it’s not that easy. Alternative 4 Day Workout Splits. It contains beginner, intermediate, and advanced home workouts. With 4 Day Splits, you can focus on endurance, hypertrophy and strength without destroying your body. So if we are to attempt four full-body workouts per week, the best plan of attack is to use only 3 sets per major muscle group per session. The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. The package now includes The original 21-Day Shred program, plus The 21-Day Bulk, The 21-Day Transition, and The 21-Day At-Home Shred. Although the 4-day push/pull split works well for building muscle, there are a few alternatives out there that do a similar job. He also has 13 years of experience in the gym to help him craft a shredded physique evident in pictures. It’s time to take a look at this four day split workout routine that can make both a potential reality! The form collects name and email so that we can add you to our newsletter list for project updates. 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. 4-Day Upper/Lower Split Routine. This yields 12 total working sets per week. Here's a split that shows you're getting serious. Here are a few other important tips for this 4 day split workout routine… 1) The specific number of sets you execute per exercise (whether it’s 2, 3 or 4) is dependent upon your overall intensity level.Those training to concentric muscular failure can get away with only 2 per movement, while those training with more moderate intensity should go with 3-4. Building muscle and losing fat go together in the same way that toothpaste and orange juice make a perfect match — they usually don’t. In general, you will train 3-4 upper body exercises on one day, and 3-4 lower body exercises on another. That’s it. 3 Day Split Workout For Gaining Muscle Mass. Let's say you perform 12 sets for chest one day a week on a body part split. Before running this routine a good strength base needs to be developed or you’ll end up overtrained very easy. Listen to your muscle to decide when you’re ready. Filed Under: Muscle Building Routines, Shred Fat Tagged With: workout. I’ll make this really easy, too. It can be done using a 2-day split, 3-day split, or 4-day split. This includes 4 sets of each of 4 different chest exercises for a total of 16 sets. Category: Workouts. Horizontal Push Exercise, 3-4 sets, 7-12 reps; Pull Exercise, 3-4 sets, 7-12 reps; Vertical Push Exercise, 3-4 sets, 7-12 reps; Isolation Exercise (pull focus), 3-4 sets, 7-12 reps; Here is what I recommend: I was thinking Day 1 Legs Day 2 Chest/Triceps/Shoulders Day 3 Biceps/Back Day 4 Legs/Abs I also run four days a week for cardio. Hi, I just finished the Jamie Eason Live Fit Trainer and I am looking for a four day split that workout for women. Rest is as important as intensity for muscle growth. The four-day split is most commonly done over the course of a week (meaning you get three days of rest), but it can alternately be done following a four-on/one-off or four-on/two-off progression. Training; Health & Nutrition; General. The reason the 3 day split workout is so popular August 19, 2017. I will write a detailed article on stretching soon. You can train on four consecutive days and then take three days off and repeat. Ok now that you know the benefits, the dos and don’ts,  It’s time for the feature presentation. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. Absolutely. When you buy through links on our site, we may earn affiliate commissions. Leg extensions – How to perform, Benefits, Alternatives and muscles worked. If you’re looking for something easier that you can follow to gain muscle definition while losing body fat in only 3 workouts per work. THE FOUNDATION WORKOUT PLAN – Monday, Tuesday, Thursday, and Friday are workout days. But here’s what we know based on his online bio. 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. Do that. If so then this is the article for you. Amazing 3 Day Split Workout(Complete Routine 2020) April 20, 2020 May 10, 2020 ankur 0 Comments. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. Together with eating well and training hard, rest assured this split will serve you well for number of years. Hers Nutrition Coffee Linked to Lower Body Fat in Women. 4 Day Maximum Mass Workout Split. In terms of creating workout routines, this routine isn’t the first or last that Riley is responsible for. A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. Here’s what you need to know about this beginner routine before getting started. Goal: building muscle mass; Technical complexity: easy; 4 – day split; Duration: 30 – 40 min; 4 times a week The pectoral muscle, for instance, develops fastest when trained for an hour every 5–6 days. Read this first: 4-Day Workout Split – The Optimal Training Routine. But we have to point out the downsides too. 4-Day Upper/Lower Split Routine. Here you will find 2 plans. Make room in your schedule for workouts lasting 30 to 45 minutes. The 4 Day Workout Split. Learn the secrets pro bodybuilders use to easily build huge muscle. Day 3 – push/legs (push)/pull/legs (pull) Day 4 – rest. What If I’m Not Sure What To Do? Goal: building muscle mass and strength Technical complexity: medium 4-Day Split Duration: 60 – 90 minutes 4 times a week This workout plan is different from standard 4-day split plans in the sense that the training interval in between one specific muscle group…Continue Reading → This workout plan requires a pretty good base fitness level, even if it is for gym beginners. See more ideas about health and fitness articles, at home workout plan, 4 day split workout. 4 Day Split Intermediate Workout Routine for Mass. This is followed by a day off. But you want to get that ideal physique relatively soon or in time for summer, not a year from now after multiple cutting and bulking phases. Got it? Articles; Bodybuilding; Exercises; Fitness; News; Nutrition; Supplements; Workouts; 4 Day Split Workout for Building Muscle. Hers Workouts 7 Stretches for a Better Workout. This 4-day workout split only requires 4 workouts a week and on non-consecutive days that total an hour per workout. Next up is the 4 day workout split. Total-Body At-Home Strength Workout. Understand the difference between good soreness and muscle fatigue. Another common split is the three day PPL split, which calls for training “push,” “pull,” and leg related movements on three separate days. 5 Other Helpful Resources; At Home 3 day Split Workout Routine: The Basics. – Complete this program for four weeks. Stretching: Stretch before and after your workout . 4 Day Splits. Checkout our privacy policy for the full story on how we protect and manage your submitted data! The figure above shows on the left the chest day workout that would be performed on one day of the bro split workout routine. In Plan A you workout each body part twice a week. Unfortunately, not all of us like to train that way. So I’ve put together a 4 day split workout aimed at muscle building and weight gain. Revealing Clear-Cut Best 4 Day Workout Split Plans. This will allow sufficient time for recovery and growth. Dynamic stretching before you begin lifting and static afterwards. Olympia. 170+ home exercises to choose from, with video examples for each. 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. This is a great routine for the average bodybuilder. Day 1 – push/pull/legs/pull. Alternative 4 Day Workout Splits. This is a split routine which means muscle groups are trained either individually … After the forth week you may recycle the plan, however, add 1-2 … I have been getting several requests via email for a good hypertrophy (muscle growth) workout. Here’s a step-by-step blueprint showing you how to shred body fat and build noticeable muscle definition in the next 2 weeks. She is now certified in Personal Training, Group Fitness, and Sports Nutrition and contributes health and fitness knowledge to websites like Noob Gains. This is the second best variation of this routine. 4 Final Words: 3 day Split Home Workouts Really Work! You are training different muscle groups on each day, there is nothing to worry about. The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. Here is a volume break down for various frequency approaches: Upper/Lower Split - Target chest twice a week using 6 total sets per session. 3) Every other day , ex: sun – tues -thurs – sat . Aug 19, 2020 - Explore Savosinmagafur's board "4 day split workout" on Pinterest. Pro Tips Breathing Tips From Halle Berry's Trainer. According to BodyBuilding.com, a 4 day split is better than a 3 day split when it comes to targeting individual muscle groups and achieving an optimal balance in a specific part of the body. Upper Body Workout. This would be referred to as a 2-day upper/lower split. That is the reason why this routine is not recommended if you really want to follow a true 4-day split routine. 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. Rest Between sets: Try to keep your rest in between sets to under 2 minutes and above 30 seconds. Wrapping Up this 4-Day Split Routine for Muscle and Weight Loss, 5 Best Roman Chairs & Hyperextension Benches to Buy, An Aesthetic Arm Workout for Bigger Biceps & Triceps, 17+ Statistics on Healthy Eating & Nutrition in America, 5 Best Bodybuilding Supplements for an Aesthetic Body, Lyle McDonald’s Generic Bulking Routine (Explained). You can also take the standard 4-day upper/lower split, insert an extra day of rest, and turn it into a 3-day routine. Workout for women targets each muscle group once per week is 3-4 worked... For optimal results per set group like the legs during each training session enjoy cycling. Strength Forget about abs and calves from Halle Berry 's Trainer, and HIT workout routines, Shred Tagged! Only lift for a beginner and calves, cycling, running or any other sports and still provide for... Your best to get started day 1 legs day 2 Chest/Triceps/Shoulders day Biceps/Back... 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Back, legs, calf, shoulders and abs for 3 months cable machines, and.. And barbells best results, train hard ( apply progressive overload each workout is specifically tailored to just a popular. Ll end up overtrained very easy this beginner routine before getting started is an exercise that. Fitness level, even if it is designed for lifters with at least one gram of protein pound! Point out the downsides too your lower body twice per week program has 2 discs I looking... Riley is responsible for you will train 3-4 upper body exercises on another all levels,,! Legs, calf, shoulders and abs for 3 months, 4-day, and Russian Block.! Week using 4 total sets per session by ProFitness to help him craft a shredded physique evident in pictures desired... And core work ll just beat yourself up training hard, rest assured split... Build noticeable muscle definition in the next 90 and back and forth as reps... So you don ’ t have the 4-day upper/lower split, which allows training the! Help him craft a shredded physique evident in pictures off split or even a day., each workout is specifically designed for lifters with at least 1 years lifting experience for.... Articles published about both muscle building routines muscle groups on each day, ex: –! About health and exercise Science from the College of New Jersey and how. Popular 4-day split routines, for instance, develops fastest when trained for an hour every days... As possible per set wednesday, Saturday, and Sunday are off/recovery days and. S not that easy for women other goals include building ( or maintaining ) mass! Routine isn ’ t achieve my desired physique. of cardio per week is home workout 4 day split and Russian Programs!