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- The 4-day full body workout split is a less common, yet effective muscle building routine that entails a lifter to train the major muscle groups of the body every session. This program delivers high amounts of training volume, and spreads it out across the week in a high frequency manner.
fitbod.me/blog/4-day-full-body-workout-split/Best 4 Day Full Body Workout Split For Mass (COMPLETE GUIDE)
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Oct 4, 2021 · A complete guide to the full body workout routine, including the 2-day, 3-day and 4-day versions of this split, and three free programs to use.
Jun 7, 2024 · The 4-day full body workout split is a less common, yet effective muscle building routine that entails a lifter to train the major muscle groups of the body every session. This program delivers high amounts of training volume, and spreads it out across the week in a high frequency manner.
If you want a simple but effective 4 day full body workout routine designed for muscle growth, this page will show you what to do.
- Day 1 - Back & Biceps. Deadlift 2 5 One Arm Dumbbell Row 8-12. Wide Grip Pull Up or Lat Pull Down 10-12. Barbell Row 3 Seated Cable Row or Machine Row.
- Day 2 - Chest & Triceps. Bench Press 3 6-10. Incline Dumbbell Bench Press 8-12. Chest Dip AMRAP. Cable Crossover or Pec Dec 12-15. Machine Press or Dumbbell Bench Press.
- Day 4 - Quads, Hamstrings, and Calves. Squat 3 6-10. Leg Press 15-20. Hack Squat or Dumbbell Lunge 8-12. Leg Extension. 5 Minutes. Burn. Stiff Leg Deadlift.
- Day 5 - Shoulders, Traps, and Forearms. Seated Barbell Press 3 6-10. Seated Arnold Press 8-12. Dumbbell Lateral Raise 10-15. Hammer Strength Press or Smith Press.
- 4-Day PPL Split. A PPL split split stands for Push, Pull, Legs, which is exactly what the workouts are divided into. Pushing: Upper body pushing exercises (chest, shoulders, triceps).
- 4-Day "Body Part" Split. Some may still prefer to use a very bodybuilding specific program and hit every muscle hard once a week. To do this, bodybuilders will usually train maybe 5 days or even 6 days a week.
- 4-Day Full Body Split. Although a full body workout plan is most ideal for a 3 day split if your goal is strength2, they can also be effective when expanded to a 4-day weekly schedule.
- Day Split FAQs: Which 4-Day Split Workout Is Best? At SET FOR SET, we strongly believe an upper lower workout program is best for a 4 day split. It allows you to hit muscle groups twice a week, which is shown to be highly effective for muscle growth and strength gains among beginner to intermediate lifters, it allows you to separate big lifts like squats and deadlifts or bench press and overhead press, and it's easy to organize and manage - 2 upper + 2 lower = 4 days.
Jun 23, 2024 · What Is a 4-Day Workout Split? Put simply, a workout split is a way to structure your strength-training workouts and plan out which exercises you'll be doing for the upcoming week, says Erin Taylor, F.N.S., C.E.S., an NASM-certified personal trainer and strength coach.
May 14, 2023 · A 4-day workout split is a great way to train. First, it balances the beginner level of 2-3 sessions per week and an advanced, 5-6 day program. Second, a 4 day split can be performed in many different ways. You’ll see in this guide that there are a bunch of training options.
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