best 4 day workout split

Classic Bodybuilder Split Also known as the Bro Split the classic bodybuilder four-day split is essentially the meat and potatoes of four-day splits. This 4-day split is set up to allow for shorter workouts in the week while the longer full-body workout is done at the weekend.

4 Day Split Workout Weight Training Women Strength Training Routine Lower Workout

Each muscle group is worked once per week and you can use a variety of exercises to achieve better results.

. Front Squats 3 sets of 6-12 reps. Upper Body Push Day Workout. Here is a sample 4-day split routine. It generally splits the sessions into the back chest arms and legs quads hamstrings outer inner thighs.

It involves working a specific isolated muscle group in each workout generally splitting the sessions into back chest legs and arms. NSuns 4 Day LP is a popular program that splits each day into a primary compound movement squat bench press deadlift and overhead press and layers in additional assistance movements for volume and hypertrophy. Legs Quads Hamstrings Calves Day 4. So we recommend most beginners to go for a 3 day split or 4 day split that trains 2-3 muscle groups per workout with 6-10 sets each muscle group.

Reverse Grip Lat Pulldown 4 sets x 8-12 reps. What Is The Best 4-Day Workout Split With Arm Day. As you become more experienced and in better shape you can gradually increase your training volume and eventually do a 5 day split. Upper Lower Alternates between upper body only and lower body only workout days.

Cable Crossover 3 sets x 10-15 reps. Chest deltoids triceps abs. I really enjoy the 3 day split as it keeps things nice and simple. The exercise selection is generally split in an upperlower fashion.

Popular 4 Day Split Programs. While some lifters will be happy with the prospect of no leg day were not quite getting away with that here. Each day will be serious work that will pay more dividends than Microsoft. For the next week you must alternate the workouts.

The classic bodybuilder 4 day split sometimes called the Bro Split is the meat and potatoes of four-day splits. This is a great routine for those wanting to increase muscle size. Back biceps forearms abs. Start off by doing these shoulder exercises.

Day 1 you do legs by themselves which if you squat and you should makes sense since leg work done properly is so grueling. Arm workouts are a great way to build arm strength increase the size of your arm muscles and exercise your core. Push Pull This type splits workout days between exercises that push the weight away from the body and exercises that pull the weight toward the body. Overhead Press 3 sets x 5-8 reps.

Dumbbell shoulder press Lateral raises Shrugs Delt flies Rear delt raises. Upper Body Pull Day Workout. It allows you to focus entirely on a small set of muscles per session and gives a full week of. This is a very common split routine - it makes a lot of sense as well.

Front Rack Reverse Lunge 3 sets of 8-12 reps. A simple 4-day workout split routine is as follows. Bench Press 4 sets x 5-8 reps. The Best 4 Day Workout Split Routines 4 Day Push-Pull Workout Routine The 4 day pushpull split is a variation on one of the most popular 3 day split routines the pushpulllegs split or PPL for short.

Heres what youll do. Day 1 is a Pull Day Day 3 is Push Day and Day 5 is Pull Day. It involves training a specific isolated muscle group in each workout. Day 1 Back biceps and forearms Day 2 Shoulders traps and abs Day 4 Quads hamstrings and calves.