What is a 4 day workout split?

What is a 4 day workout split?

What is the 4 Day Split? The four day split workout is a workout plan that involves 4 weekly gym sessions. Each session targets a specific set of muscles. It tries to maximize exertion on the target muscle groups while allowing other muscles to recover on days when they aren’t being used.

What are the 5 workout days?


  • DAY 1 – CHEST:
  • DAY 2 – BACK:
  • DAY 3 – ARMS:
  • DAY 4 – LEGS:
  • DAY 6 & 7: REST DAYS.

What’s a good pull day workout?

Pull Day 1

  • Barbell Deadlift. 4 warmup sets, culminating in a set of 5 reps at 80 percent of your 1RM.
  • Chest-Supported Row. 3 sets of 8 to 10 reps.
  • Dumbbell Pullover.
  • Dumbbell High Pull.
  • Biceps Chin Curl and Overhead Triceps Extension (Superset)
  • Angels and Devils.
  • Snatch Grip Deadlift.
  • Weighted Pullup.

Which workout split is best?

The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.

Which is the best 4 day workout routine?

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 off days on Wednesdays and the weekend. Compound and isolation exercises are used to properly push each muscle group for optimal results.

How to do a 4 day workout split?

Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. Properly fuel yourself with at least one gram of protein per pound of body weight. Do your best to get approximately 50% of your calories from carbohydrates and make sure you are eating enough healthy fats.

Can you do a 4 day muscle building workout?

In the Muscle building Workouts section you designed your perfect muscle workout. Now its time to jump in and follow a proven plan. 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.

Which is the best 4 day per week program?

4-Day-Per-Week Programs! 4-Day-Per-Week Programs! Welcome to our workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength. Working out four days per week is popular.