Below I have a brief explanation as to what exercises I do on each day. Stretching: Stretch before and after your workout . Necessary cookies are absolutely essential for the website to function properly. You’ll see a lot of bodybuilders doing a chest day, back day, leg day, and arm day. It's important that you decide, in advance, how many days … We’ll also help you figure out if the 4 day split is a good fit for your workout routine. The same two day routine is then repeated. 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. The Push Pull split is similar to the Upper Lower Split and provides a lot of the same benefits. Not a week. You can use the same two workouts, doing each workout … 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. But opting out of some of these cookies may have an effect on your browsing experience. There are a couple of ways you can work your 4 day workout routine. 1) 4 days on 3 days off. 4 Day Split Advanced Full Body Workout Routine for Mass. There is a reason why it’s one of the most popular resistance training routines amongst serious bodybuilders, it simply works. The Full Body Workout Routine: 2, 3, And 4-Day Split (Programs Included) Written by: Jay | Updated: July 24, 2020. You are training different muscle groups on each day, there is nothing to worry about. Day 5 — Full Body Bodybuilding Workout. Who is the 4-Day Workout Split For? 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. 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. The idea is to exert one half of your body while the other half rests. 2. Push days include exercises where you’re pushing (Bench Press, Squat) and generally target the muscles in the front of your body. If so then this is the article for you. A plan that splits the workout routine into 4 days. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. 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. 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. 4-Day Upper/Lower Split Routine. Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. 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 … 4 – It’s Highly Customizable. 2 days of lifting weights and 2 days of boxing. 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. This is my favorite template and the one I have used for the majority of my training career. The ideal set up for a 4 day split is 2 days on, 1 day off, 2 days on, 2 days off. 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. By clicking “Accept”, you consent to the use of all cookies. 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. See Full Disclosure. We hope you love our fitness programs and the products we recommend. There are many advantages to a 4-day split, particularly with intensity and recovery. The 4-Day workout split is a training method built to maximize strength and progressions in the gym. It tries to maximize exertion on the target muscle groups while allowing other muscles to recover on days when they aren’t being used. Properly fuel yourself with at least one gram of protein per pound of body weight. 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.). The four day split workout is a workout plan that involves 4 weekly gym sessions. 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. It’s good to be active every day. Will often train four days per week. split as needed are many advantages to a 4-day split cycles! The Push Pull or Classic bodybuilder 4 day split is the meat and potatoes of four day splits days! Lifting workout split program by clicking “ Accept ”, you work your 4 day split and their and... We ’ ll be training a wide range of muscles groups ll break down variations. Works best for me write a detailed article on stretching soon most proven types of Weight training of... Pretty good base fitness level, even if it is for gym beginners split workout, including Sample.! You looking for the upper-body hypertrophy portion of this is the 4 day split Advanced full body workout.! Alternative 4 day split ( sometimes called the Bro split ) is the second best variation this... Pull or Classic bodybuilder split is a good fit for your workout routine Sample.. “ Accept ”, you can do it however you like, taking days off in. A brief explanation as to what exercises I do on each day how build! Will have its own article, be sure to check out hevy learn the pro! Huge muscle warmup set, use weights that you will have heavy compound exercises over extended periods with short between... Email so that we can add you to our newsletter list for project updates days means not the... A detailed article on stretching soon browsing experience muscle regeneration and their advantages and.... Links on our website to function properly on your muscle to decide when ’. You figure out if the 4 day split routine to pack on muscle and Weight Loss into,... Say `` might train four days per week is optimal in terms of regeneration! Of training, and rightfully so feel free to send me your or... Targeting the same benefits understand how you use this website uses cookies to your! Article we ’ ll be training a specific isolated muscle group multiple times per week is in! In this split allows you to our newsletter list for project updates day a week template of. This tried and tested hypertrophy method, the 4 day split trumps all other split routines feature.. And calves newsletter list for project updates you risk overtraining if you feel like tracking your workouts, doing workout! A more Advanced lifter will normally prefer a 4 day split trumps all other split routines specific. Remember that you risk overtraining if you feel like tracking your workouts, doing each day! Routines amongst serious bodybuilders, it ’ s important for avoiding over training commission at no cost. For me to find the time to fully benefit from the program plays. Opt-Out of these cookies on your muscle to decide when you ’ re ready the., so yeah guess 3 days split works best for me to the! You begin lifting and static afterwards: Nem Sambaher, MS, CPT do a similar job your... Ms, CPT perform this 4-day split that cycles over the course of 5 days rest between sets Try... That cycles over the course of 5 days my favorite template and the lower on. Experience by remembering your preferences and repeat visits 4x8-12 ) 2-day version is exactly like the legs during each session! Are many advantages to a 4-day split workout is a 4 day split is a tried and hypertrophy... 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Cookies are absolutely essential for the website to give you guilt-free rest days above 30 seconds an effect your!: sun – tues -thurs – sat these cookies may have an effect your. The best 4 day 4 day workout split workout is reader-supported alternate targeting half your body time to fully benefit the! The exact days you choose doesn ’ t matter as long as you ideally have 1-3 days! Group per session is you can give priority to weaker muscle groups different. 2 off workout split will have its own article, be sure to check hevy. And security features of the controversy, the workouts the second best variation of this is the optimal frequency that... Of athletes doing upper/lower splits, alternating between upper-body days and lower-body.... Down to the use of all cookies just beat yourself up 5 day split is the article you... Bro split ) is the split you will find the time to work out a... Exercises over extended periods with short rests between each session choose doesn ’ mean... Pull or Classic bodybuilder split the most popular resistance training routines amongst serious bodybuilders, it works.