My 4 Day Workout Routine Introduction
Video taken from the channel: Team Solution
Complete 4-Day Home-Workout Routine | Day 1 Filmed
Video taken from the channel: iWannaBurnFat
Clarification on Our 4 Day Split @hodgetwins
Video taken from the channel: TwinMuscle
This is a great routine for the average bodybuilder. A more advanced lifter will normally prefer a 4 day on 3 off split or even a 5 day on 2 off workout split. ( this 5 day split will have its own article, be on the lookout for it). 3) Every other day, ex: sun – tues -thurs – sat. So with that said, let’s dive into it. 4 Day Split Workout. Here is a sample schedule.
Day 1 Chest & Triceps. Day 2 Back & Biceps. Day 3 Shoulders & Traps.
Day 4 Legs. Day 5 Off. You can also insert an additional rest day in between any session if you need it, or need a more flexible plan.
With the 4-day push/pull split, you do the push workout on Monday, the pull workout on Tuesday, then have a rest day. On Thursday it’s back to the push workout, with the second pull workout of the week on Friday. Then you have the weekend off. Each muscle group is trained directly twice a week. Monday: Push Workout Tuesday: Pull Workout Wednesday: Off.
4-Day Training Split Many consider training 4 days a week to be the perfect split. It’s a ‘2 days on, 1 day off, 2 on, 2 off’ routine. Having that extra rest day in the middle of the week give your body and muscles a chance to recover.
4 Day Maximum Mass Workout Split. 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. July 18, 2018 Rob Engelman. 4 Day Workout Routine For Impressive Gains. This 4-day split will allow you to effectively attack the target muscle groups each day.
It also provides recovery on Wednesdays and the weekend. Compound and isolation exercises are used to properly stimulate each muscle group for optimal results. 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. The ideal set up for a 4 day split is 2 days on, 1 day off, 2 days on, 2 days off.
Here is what it should look like. It’s usually performed over 4 days Mon/Thurs for workout 1 and Tues/Fri for workout 2, allowing 3 days of recovery. Of course, you can do it however you like, taking days off anywhere in the split as needed.
Those of you who read my stuff know I don’t always stick to a 7 day workout week, if need be, I go to a 8 or 9 day workout week. 4 Day Power Muscle Burn Split. The 4 Day Power Muscle Burn split: Day 1 Chest and Biceps; Day 2 OFF; Day 3 Quads and Hamstrings; Day 4 Shoulders and Triceps; Day 5 OFF; Day 6 Back, Calves and Abs; Day 7 OFF; Note: This is a sample template.
Feel free to “swap” in any appropriate (and favorite) exercises. The following 4 day workout routine is meant to provide as much rest in between workouts in order to stimulate as much muscle growth as possible while keeping time out of the gym to a minimum. This is a split routine which means muscle groups are trained either individually or grouped in sessions on specific days.
List of related literature:
|from Natural Bodybuilding|
|from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance|
|from Dr. Abravanel’s Body Type Diet and Lifetime Nutrition Plan|
|from Principles and Labs for Fitness and Wellness|
|from Weight Training For Dummies|
|from NSCA’s Essentials of Personal Training|
|from Becoming a Personal Trainer For Dummies|
|from The Setpoint Diet: The 21-Day Program to Permanently Change What Your Body “Wants” to Weigh|
|from The Cyclist’s Training Bible: The World’s Most Comprehensive Training Guide|
|from The Triathlete’s Training Bible|