The 4-Day Workout Split: How to Build Muscle and Get Stronger.
If you are looking for a workout split that can help you build muscle and get stronger, you might want to try the 4-day workout split. This split is a great option for people who want to train multiple muscle groups in a balanced and efficient way. In this article, we will discuss the benefits of the 4-day workout split, how to design a workout plan based on this split, and some tips to make the most of your training sessions.
What is the 4-Day Workout Split?
The 4-day workout split is a training routine that involves working out four days per week, with each day focusing on specific muscle groups. There are various ways to divide the muscle groups, but the most common split is:
– Day 1: Chest and Triceps
– Day 2: Back and Biceps
– Day 3: Rest
– Day 4: Shoulders and Abs
– Day 5: Legs
– Day 6: Rest
– Day 7: Rest
This split allows you to train each muscle group with enough frequency and intensity without overtaxing your body. It also gives you enough time to recover between workouts and minimize the risk of injury or burnout. Additionally, it helps you avoid boredom and plateaus by varying the exercises and rep ranges for each muscle group.
How to Design a 4-Day Workout Plan
To design a workout plan based on the 4-day workout split, you need to consider your fitness level, goals, and schedule. Here is a sample workout plan for intermediate to advanced lifters who want to build muscle and get stronger:
Day 1: Chest and Triceps
– Barbell bench press: 3 sets of 6-8 reps
– Incline dumbbell press: 3 sets of 8-10 reps
– Chest flyes: 3 sets of 12-15 reps
– Triceps pushdowns: 3 sets of 10-12 reps
– Close-grip bench press: 3 sets of 8-10 reps
– Overhead triceps extension: 3 sets of 12-15 reps
Day 2: Back and Biceps
– Barbell rows: 3 sets of 6-8 reps
– Lat pulldowns: 3 sets of 8-10 reps
– Seated cable rows: 3 sets of 12-15 reps
– Barbell curls: 3 sets of 10-12 reps
– Hammer curls: 3 sets of 8-10 reps
– Preacher curls: 3 sets of 12-15 reps
Day 4: Shoulders and Abs
– Seated dumbbell press: 3 sets of 6-8 reps
– Lateral raises: 3 sets of 8-10 reps
– Upright rows: 3 sets of 12-15 reps
– Cable crunches: 3 sets of 10-12 reps
– Bicycle crunches: 3 sets of 8-10 reps per side
– Plank: 3 sets of 30-60 seconds
Day 5: Legs
– Squats: 3 sets of 6-8 reps
– Leg press: 3 sets of 8-10 reps
– Lunges: 3 sets of 12-15 reps per leg
– Leg curls: 3 sets of 10-12 reps
– Leg extensions: 3 sets of 12-15 reps
– Calf raises: 3 sets of 15-20 reps
Tips to Maximize Your 4-Day Workout
– Warm up properly before each workout to prevent injuries and improve performance.
– Focus on progressive overload by increasing the weight or reps each week to challenge your muscles and stimulate growth.
– Use proper form and technique for each exercise to avoid injury and maximize muscle activation.
– Vary the exercises and rep ranges for each muscle group to keep your workouts challenging and effective.
– Get enough rest, nutrition, and hydration to support your training and recovery.
– Listen to your body and adjust your training if you experience pain, fatigue, or lack of progress.
– Consider hiring a personal trainer or workout partner to provide guidance, motivation, and accountability.