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. With the 4 day workout routine you’ll focus on working each muscle group only once a week. Body weight options, dumbbell options, and resistance band options. Do your best to get approximately 50% of your calories from carbohydrates and make sure you are eating enough healthy fats. 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. Hers Workouts 7 Stretches for a Better Workout. Still, the term is somewhat flexible and can be applied to many […] A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. 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. With 4 Day Splits, you can focus on endurance, hypertrophy and strength without destroying your body. a 4 day split), give it time, and see how things go. First up, we have the 4-day upper/lower split routine. This workout plan requires a pretty good base fitness level, even if it is for gym beginners. So don’t go crazy, it’s not that easy. 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. Now let’s get down to the nitty-gritty. Why the 4 day Split trumps all other split routines. Fantastic progression is guaranteed by this split. Rest days means not targeting the same muscles on consecutive days, it doesn’t mean avoiding any exercising. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. An example of this is the upper/lower split, which is a 4 day workout split. 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. This one shows you’re getting serious about building muscle. He also has 13 years of experience in the gym to help him craft a shredded physique evident in pictures. Do that. Wednesday, Saturday, and Sunday are off/recovery days. In the best way, of course. 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 The workout plan. Pick something (e.g. Each workout consists of 18 sets. Day 2 – push/legs/pull/legs. Stick to the routine for 12 weeks for the best results. We are reader-supported. The alternative, which allows training of the same muscle on multiple days to increase frequency and set quality is presented on the right. Olympia. If you disregard this part of the game, you will soon become … I will write a detailed article on stretching soon. A customized 4 – day split Workout Plan: shorter training interval for one muscle group. 4 Day Split Workout Routine for Muscle and Weight Loss. The figure above shows on the left the chest day workout that would be performed on one day of the bro split workout routine. Here's a split that shows you're getting serious. Check out below what rep goal means. 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. Many people advocate for splitting the week into a chest and tri workout, back/biceps, shoulder/traps, and legs/abs breakdown. Although the 4-day push/pull split works well for building muscle, there are a few alternatives out there that do a similar job. Alternative 4 Day Workout Splits. 4 Day Split Intermediate Workout Routine for Mass. Full-body Split- Target chest three times a week using 4 total sets per session. Category: Workouts. The 7 Most Important Benefits Of Deadlifting. Size Split: 4-Day Workout for Massive Strength Forget about abs and calves. But here’s what we know based on his online bio. 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 … Hers Nutrition Coffee Linked to Lower Body Fat in Women. 4 Final Words: 3 day Split Home Workouts Really Work! Alternative 4 Day Workout Splits. Leg extensions – How to perform, Benefits, Alternatives and muscles worked. Related posts. I don’t have much time for other cardio on top of this workout. Training; Health & Nutrition; General. Building muscle and losing fat go together in the same way that toothpaste and orange juice make a perfect match — they usually don’t. January 19, 2020 May 17, 2013 by Cutty. You are training different muscle groups on each day, there is nothing to worry about. 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. 2-day, 3-day, 4-day, and 5-day home workouts. 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. 4 Day Maximum Mass Workout Split. Day 3 – push/legs (push)/pull/legs (pull) Day 4 – rest. The multiple variations of the 4 day split and their advantages and disadvantages. 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. 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. August 17, 2020 By Jess Billitz. Next up is the 4 day workout split. Before running this routine a good strength base needs to be developed or you’ll end up overtrained very easy. If so then this is the article for you. This yields 12 total working sets per week. 3 Day Split Workout For Gaining Muscle Mass. Rest is as important as intensity for muscle growth. 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. 3-Day Upper/Lower Split Routine. Thank you! Amazing 3 Day Split Workout(Complete Routine 2020) April 20, 2020 May 10, 2020 ankur 0 Comments. Articles; Bodybuilding; Exercises; Fitness; News; Nutrition; Supplements; Workouts; 4 Day Split Workout for Building Muscle. You can do the impossible all at once: Gain muscle mass, pack on the pounds, lose fat, and condition your body. So I’ve put together a 4 day split workout aimed at muscle building and weight gain. It can be done using a 2-day split, 3-day split, or 4-day split. The name of this routine doesn’t do it the justice it deserves. Traditional bodybuilding from the golden age of weightlifters have been using this common workout split to target all the main muscle groups while ensuring enough rest time to train at a high intensity. 2-day, 3-day, 4-day, and 5-day home workouts. The 4-Day Split Cardio & Weights program has 2 discs. This routine can be great for cutting fat and building mass, but you’re going to need a lot of free time to prepare the right diet, commit to four days of cardio, and hit the gym four times a week. There is a reason why it’s one of the most popular resistance training routines amongst serious bodybuilders, it simply works. She is now certified in Personal Training, Group Fitness, and Sports Nutrition and contributes health and fitness knowledge to websites like Noob Gains. Here’s a step-by-step blueprint showing you how to shred body fat and build noticeable muscle definition in the next 2 weeks. 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. 4 Day split training routines are excellent for intermediate and advanced bodybuilders with at least one year of solid training under their belt. Here you will find 2 plans. Home; About Us; Workouts. This works well if you’re busy and don’t have the time for a 4-day workout split. In order for you to get the best results with this program, be consistent and always strive for progression. It contains beginner, intermediate, and advanced home workouts. You’ll be gradually adding cardio time per week, so you don’t burn yourself out too quickly. This routine works but in order to meet the requirements of always training four days out of the week, you will have to train on consecutive days certain weeks other wise you will run into issues of only training three times a week on certain weeks. This split allows you to focus one one large muscle group like the legs during each training session. Feel free to send me your feedback or any fitness questions you may have. It’s a great setup. Home; Workouts; NUTRITION; Health Tips; Contact Us; Workouts . Day 1: Chest and Hamstrings; Day 2: REST; Day 3: Back and Quads; Day 4: Shoulders and Glutes; Day 5: REST; Day 6: Biceps, Triceps and Abs; Day 7: REST; This 4-Day Workout split for optimal bulking and muscle mass takes into consideration that you will be consuming a high amount of calories. Additional Guidelines. You’ll also be doing three to four cardio sessions a week. 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. 4 Day Split Workout plans provide a good balance of intensity and recovery time for many athletes of all levels. This yields 12 total working sets per week. With fewer muscle groups trained per day, you're able to increase the volume and intensity of your training—factors that are important to continued progress. This workout plan is designed to shock your body and promote fast results, but such an aggressive caloric deficit and combination of strength training and cardio aren’t sustainable for the average person longer than the 12-week cycle. Incline Bench Press – 3 sets x 8-10 reps (90-120 seconds), One Arm Dumbbell Row – 3 sets x 10-12 reps (90-120 seconds), Seated Barbell Press – 3 sets x 8-10 reps (90-120 seconds), Pull-Ups – 3 sets x 10 reps (90-120 seconds), Skull Crushers – 3 sets x 10-12 reps (90-120 seconds), Dumbbell Curl – 3 sets x 10-12 reps (90-120 seconds), Squats – 3 sets x 8-10 reps (90-120 seconds), Leg Curl – 3 sets x 12-15 reps (90-120 seconds), Leg Extension– 3 sets x 12-15 reps (90-120 seconds), Leg Press Calf Raise – 3 sets x 15-20 reps (90-120 seconds), Plank – 3 sets x 60 seconds (90-120 seconds), Twisting Hanging Knee Raise – 3 sets x 20 reps (90-120 seconds), Dumbbell Bench Press – 3 sets x 10 reps (90-120 seconds), Barbell Row – 3 sets x 8-10 reps (90-120 seconds), Dumbbell Lateral Raise – 3 sets x 12-15 reps (90-120 seconds), Lat Pulldown– 3 sets x 10-12 reps (90-120 seconds), Cable Triceps Extensions – 3 sets x 10-12 reps (90-120 seconds), EZ Bar Preacher Curl – 3 sets x 10-12 reps (90-120 seconds), Leg Press – 3 sets x 15-20 reps (90-120 seconds), Stiff Leg Deadlift – 3 sets x 8-10 reps (90-120 seconds), Walking Dumbbell Lunge – 3 sets x 10 reps (90-120 seconds), Seated Calf Raise – 3 sets x 15-20 reps (90-120 seconds), Cable Crunch – 3 sets x 20 reps (90-120 seconds), Russian Twist – 3 sets x 20 reps (90-120 seconds). Day 1 – push/pull/legs/pull. This 12-week workout routine will get you to focus on what we can describe as the muscle building (hypertrophy) and muscular endurance rep ranges (8 to 20 reps). Here is a volume break down for various frequency approaches: Upper/Lower Split - Target chest twice a week using 6 total sets per session. 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 … Get the ice and Ibuprofen ready because this 4-Day Workout Split will destroy you. THE FOUNDATION WORKOUT PLAN – Monday, Tuesday, Thursday, and Friday are workout days. Here is the template. 3) Every other day , ex: sun – tues -thurs – sat . A 4-day split that cycles over the course of 5 days. 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 routine specifically drew more than 4.6 million views online. 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. This split allows you to focus one one large muscle group like the legs  during each training session. I really enjoy the 3 day split, as it keeps things nice and simple. 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. ..busy mom with 2 kids so on the off days I mostly walk and am chasing them around. When I first got into training, the 3 day workout split using the full body routine was my go to program. 4-Day Upper/Lower Split Routine. Another common split is the three day PPL split, which calls for training “push,” “pull,” and leg related movements on three separate days. It’s a split type of routine for beginners, which lasts 12 weeks, with 4 workout days per week – each one of which is no more than 45-60 minutes per session. You can train on four consecutive days and then take three days off and repeat. The four-day split typically involves a back, chest, shoulder, and leg day. And.. Unfortunately, not all of us like to train that way. Ok let’s continue.. It’s a great routine for building muscle because it targets each muscle group really well. That’s it. You might think that you risk overtraining if you train 4 days in a row but have no fear. Keep checking back. In my post, how often should you workout, I discussed that the ideal number of workouts per week is 3-4. To understand why a 3 split training program is the perfect fit for us home trainers you got to understand the basics behind the concept. The intensity here refers to the amount of optimal tension you put on your muscle during your training session. 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. 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. Hey Guys, Are you a working professional or student or don’t have much time to spend in the gym. Body weight options, dumbbell options, and resistance band options. Not a week. Jess is a freelance writer with a Bachelor of Science in Health and Exercise Science from The College of New Jersey. We’re a little nervous writing this, so brace yourself — we don’t know much about the creator of this workout routine, a guy named Max Riley. 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. See more ideas about health and fitness articles, at home workout plan, 4 day split workout. Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. 4 days workout plan to get started Day 1: Pull Pull-up. This high number of calories should help you to see adequate muscle growth throughout your training and ensure that you recover before your next workout. Aug 19, 2020 - Explore Savosinmagafur's board "4 day split workout" on Pinterest. It’s good to be active every day. Starting Weight. Do you think that ” No, I can’t achieve my desired physique.? Yes, when paired with the recommended supplements and diets, this routine can help you to burn fat as advertised. It seems like every workout system under the sun revolves around the conventional work week. In Plan A you workout each body part twice a week. This is a split routine which means muscle groups are trained either individually … Are you someone with some individual need that requires a specific split to suit that need? 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 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. Let’s take a look at each of them right now… The 3-Day Full Body Split This yields 12 total working sets per week. Properly fuel yourself with at least one gram of protein per pound of body weight. Absolutely. Week 2 - 80% x AMAP, 75% x AMAP, 70% x AMAP, 65% x AMAP. Eat well, train hard (apply progressive overload each workout) and the 4 day split will serve you well for many years. 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. Make room in your schedule for workouts lasting 30 to 45 minutes. Checkout our privacy policy for the full story on how we protect and manage your submitted data! Check out our full review of Superhero X12. 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 → See more ideas about health and fitness articles, at home workout plan, 4 day split workout. Body parts are “split” into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. Yes, 5. Every week, you’ll chop an extra 100 calories off your daily calorie count and splurge on moderate and high-carb days. 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). 4 Day Workout Routine Homepage Description 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. Listen to your muscle to decide when you’re ready. Stretching: Stretch before and after your workout . THE FOUNDATION WORKOUT PLAN – Monday, Tuesday, Thursday, and Friday are workout days. Goal Of This Workout This would be referred to as a 2-day upper/lower split. Full-body Split- Target chest three times a week using 4 total sets per session. Week 1 - 75% x AMAP, 70% x AMAP, 65% x AMAP, 60% x AMAP. 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. The 4 day split is the optimal frequency for that. In terms of creating workout routines, this routine isn’t the first or last that Riley is responsible for. Wednesday, Saturday, and Sunday are off/recovery days. With the upper/lower split, each workout is specifically tailored to just a few key muscle groups. 170+ home exercises to choose from, with video examples for each. 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: Riley has had online articles published about both muscle building and nutrition. 1) 4 days on 3 days off. Rest is as important as intensity for muscle growth. It is designed to hit every muscle group once a week, utilizing exercises carefully picked for optimal results. What If I’m Not Sure What To Do? The same two day routine is then repeated. 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. Rest Between sets: Try to keep your rest in between sets to under 2 minutes and above 30 seconds. That is the reason why this routine is not recommended if you really want to follow a true 4-day split routine. This 4-day workout split only requires 4 workouts a week and on non-consecutive days that total an hour per workout. Although the 4-day push/pull split works well for building muscle, there are a few alternatives out there that do a similar job. Building muscle and losing fat go together in the same way that toothpaste and orange juice make a perfect match — they usually don’t. This workout plan requires a pretty good base fitness level, even if it is for gym beginners. 4-Day Workout Split – The Optimal Training Routine. Can Be Tough To Focus On A Given Muscle Group – It’s laborious to hit a given muscle group, or movement pattern very intensely, especially legs because the intensity could be too tough to handle along with the lengthy 4 Day Split Workout For Strength restoration time after a exercise. 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. Goal: building muscle mass; Technical complexity: easy; 4 – day split; Duration: 30 – 40 min; 4 times a week A quick 4 – day split workout plan with progressive supersets for a beginner. This split workout hits each muscle group once per week. Learn the secrets pro bodybuilders use to easily build huge muscle. Use a 4 day split and feel free to experiment with a 5 day split. The 4 day split is the optimal frequency for that. This 3 day split program is perfect for beginners! Hi I in week 2 of this workout at home and love it..don’t have barbell so have researched similar moves with dumbbell. Experiment. But other goals include building (or maintaining) muscle mass and improving cardio. This 4x/week split allows you to target each body part more frequently without using an all-out, full body workout approach. A quick 4 – day split workout plan with progressive supersets for a beginner. In Plan B you will workout each body part once per week but keep volume of each workout … Here is what it should look like. Note: High volume squats are nothing to sneer at! Then, try something else (e.g. Olympia. This will allow sufficient time for recovery and growth. Ok now that you know the benefits, the dos and don’ts,  It’s time for the feature presentation. Four days of cardio per week and strength training can really sap your energy (and your free time). What is the 12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program? So what should you do? Meaning I will do four-day routine for 90 days and then three-day for the next 90 and back and forth. Intensity: After your warmup set, use weights that you can only lift for a maximum of 12 reps. Be sure your gym has kettlebells, dumbbells, cable machines, and barbells. ( this 5 day split will have its own article, be on the lookout for it). Hold a pull-up bar with a strong grip so as your palms are facing away … This premix (Higher Intensity Step Weights First, #7) is one of the 12 workouts on the disc that’s labeled Higher Intensity Step on the cover. 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. There are 11 premixes on the second disc. But we have to point out the downsides too. Build Monster Triceps: Guide To Building Massive Triceps. DOWNLOAD the expanded package of The 21-Day Shred—The Shred Series. 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. Hi, I just finished the Jamie Eason Live Fit Trainer and I am looking for a four day split that workout for women. Let’s take a look at what this workout routine entails. A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. Understand the difference between good soreness and muscle fatigue. Desired physique. the sun revolves around the conventional work week week 2 - 80 % x AMAP 70! Fat and build noticeable muscle definition in the next sets of each of 4 Splits. Few alternatives out there that do a similar job include building ( or maintaining ) muscle mass improving... To decide when you ’ ll also be doing three to four cardio sessions a week and on non-consecutive that. Post, how often should you workout, back/biceps, shoulder/traps, HIT... The amount of optimal tension you put on your muscle during your session! Core as you get stronger but we have to point out the downsides.. Who want to follow a true 4-day split cardio & Weights program has discs...: the Basics you train 4 days workout plan with progressive supersets for a four split... 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