Hi, I just finished the Jamie Eason Live Fit Trainer and I am looking for a four day split that workout for women. This 4-day workout split only requires 4 workouts a week and on non-consecutive days that total an hour per workout. 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. 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 This includes 4 sets of each of 4 different chest exercises for a total of 16 sets. An efficient way to group body parts here is to pair a large muscle group with a smaller one, such as chest and triceps (agai… 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. Do you think that ” No, I can’t achieve my desired physique.? Riley has had online articles published about both muscle building and nutrition. It's time to get in the cardio my friends! THE FOUNDATION WORKOUT PLAN – Monday, Tuesday, Thursday, and Friday are workout days. 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. August 19, 2017. Thoughts On Real-World Systems Of 4 Day Workout Split. Additional Guidelines. Every week, you’ll chop an extra 100 calories off your daily calorie count and splurge on moderate and high-carb days. A quick 4 – day split workout plan with progressive supersets for a beginner. August 17, 2020 By Jess Billitz. Day 2 – push/legs/pull/legs. 4 Day Split Workout Routine for Muscle and Weight Loss. Amazing 3 Day Split Workout(Complete Routine 2020) April 20, 2020 May 10, 2020 ankur 0 Comments. Wrapping Up this 4-Day Split Routine for Muscle and Weight Loss. Olympia. 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. 4-Day Upper/Lower Split Routine. Unfortunately, not all of us like to train that way. 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. Although the 4-day push/pull split works well for building muscle, there are a few alternatives out there that do a similar job. Then, try something else (e.g. 4 Day Split Intermediate Workout Routine for Mass. The pectoral muscle, for instance, develops fastest when trained for an hour every 5–6 days. 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. Build Monster Triceps: Guide To Building Massive Triceps. Do your best to get approximately 50% of your calories from carbohydrates and make sure you are eating enough healthy fats. This split allows you to focus one one large muscle group like the legs  during each training session. This split workout hits each muscle group once per week. Day 1 – push/pull/legs/pull. 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. Overload on the workout without the rest and you’ll just beat yourself up. Here is what it should look like. You can do the impossible all at once: Gain muscle mass, pack on the pounds, lose fat, and condition your body. Let’s take a look at each of them right now… The 3-Day Full Body Split 2-day, 3-day, 4-day, and 5-day home workouts. 4 Day Split Intermediate Workout Routine for Mass. Goal Of This Workout Got it? Eat well, train hard (apply progressive overload each workout) and the 4 day split will serve you well for many years. You’ll also be doing three to four cardio sessions a week. I have given this workout to many people who have achieved excellent strength and size gains. The alternative, which allows training of the same muscle on multiple days to increase frequency and set quality is presented on the right. Feel free to send me your feedback or any fitness questions you may have. 4 Day Upper/Lower Dumbbell Workout Routine All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. Intensity: After your warmup set, use weights that you can only lift for a maximum of 12 reps. Now let’s get down to the nitty-gritty. Day 3 – push/legs (push)/pull/legs (pull) Day 4 – rest. It’s time to take a look at this four day split workout routine that can make both a potential reality! Stretching: Stretch before and after your workout . 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. Are you someone with some individual need that requires a specific split to suit that need? Hers Nutrition Coffee Linked to Lower Body Fat in Women. 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. 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. There are a few popular ways to break up the week. This program has a lot going for it. The 7 Most Important Benefits Of Deadlifting. 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. 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. Ok let’s continue.. An example of this is the upper/lower split, which is a 4 day workout split. This yields 12 total working sets per week. Olympia. The intensity here refers to the amount of optimal tension you put on your muscle during your training session. Revealing Clear-Cut Best 4 Day Workout Split Plans. 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. With 4 Day Splits, you can focus on endurance, hypertrophy and strength without destroying your body. Rest Between sets: Try to keep your rest in between sets to under 2 minutes and above 30 seconds. Another common split is the three day PPL split, which calls for training “push,” “pull,” and leg related movements on three separate days. The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. 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. The ideal set up for a 4 day split is 2 days on, 1 day off, 2 days on, 2 days off. Week 3 - 85% x AMAP, 80% x AMAP, 75% x AMAP, 70% x AMAP. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. Body parts are “split” into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. 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. He also has 13 years of experience in the gym to help him craft a shredded physique evident in pictures. Still, the term is somewhat flexible and can be applied to many […] Although the 4-day push/pull split works well for building muscle, there are a few alternatives out there that do a similar job. In the best way, of course. Prepare to drag yourself to the gym four times per week. I really enjoy the 3 day split, as it keeps things nice and simple. Check out below what rep goal means. You might want to slap on some supportive gear like this belt by ProFitness to help brace your core as you get stronger. Full-body Split- Target chest three times a week using 4 total sets per session. That’s it. She had dedicated over three years to the educational field as a health and physical education teacher before deciding to pursue a career in the fitness industry. ( this 5 day split will have its own article, be on the lookout for it). If this Ectomorph Workout – 4-day Training Split article was useful to you, please use the share on social networks button so it can reach and help more people. I don’t have much time for other cardio on top of this workout. What If I’m Not Sure What To Do? 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. In general, you will train 3-4 upper body exercises on one day, and 3-4 lower body exercises on another. Here is a volume break down for various frequency approaches: Upper/Lower Split - Target chest twice a week using 6 total sets per session. This is a split routine which means muscle groups are trained either individually … The workout plan. The 4 day split is the optimal frequency for that. When your goal is to build muscle, there is one factor that takes precedence over everything else in your weight training: The intensity of your sets. You’ll be gradually adding cardio time per week, so you don’t burn yourself out too quickly. In terms of creating workout routines, this routine isn’t the first or last that Riley is responsible for. Keep checking back. It seems like every workout system under the sun revolves around the conventional work week. Use a 4 day split and feel free to experiment with a 5 day split. A 3 day split does this perfectly and it’s extremely easy and convenient to follow. First up, we have the 4-day upper/lower split routine. The 4 day workout routine is designed for intermediate to advanced bodybuilders who want to increase their size. This is a great routine for the average bodybuilder. In order for you to get the best results with this program, be consistent and always strive for progression. When I first got into training, the 3 day workout split using the full body routine was my go to program. 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 … A 4-day split that cycles over the course of 5 days. Here's a split that shows you're getting serious. Training; Health & Nutrition; General. This is followed by a day off. This routine specifically drew more than 4.6 million views online. Check out our full review of Superhero X12. Leg extensions – How to perform, Benefits, Alternatives and muscles worked. It contains beginner, intermediate, and advanced home workouts. 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. Higher Intensity Step Weights First is one of my favorite routines on 4-Day Split Cardio & Weights. Many people advocate for splitting the week into a chest and tri workout, back/biceps, shoulder/traps, and legs/abs breakdown. Listen to your muscle to decide when you’re ready. 4 days workout plan to get started Day 1: Pull Pull-up. This will allow sufficient time for recovery and growth. I will write a detailed article on stretching soon. The four-day split typically involves a back, chest, shoulder, and leg day. This works well if you’re busy and don’t have the time for a 4-day workout split. I personally go back and forth between 3 and 4 day split routines. 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. The 4-Day workout split is a training method built to maximize strength and progressions in the gym. Plan to work your upper body and your lower body twice per week. The form collects name and email so that we can add you to our newsletter list for project updates. What is Full-Body Training? To maximize your gains in the gym, you’ll need to focus on consistent heavy compound exercises combined with the right amount of rest. Here is how the 3 week Drop 5 cycle shakes out for the 4 primary exercises. 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. In my post, how often should you workout, I discussed that the ideal number of workouts per week is 3-4. The typical 4 day split looks something like this: Monday – Chest; Wednesday – Back; Friday – Shoulders; Saturday – Arms & Legs; 3 – It Provides Fantastic Progression. 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. Especially if you are doing several exercises, and mixing and matching upper and lower body exercises per day. Other popular 4-day split routines include Jim Wendler’s 5/3/1 protocol, Westside Powerlifting Templates, and Russian Block Programs. Pro Tips Breathing Tips From Halle Berry's Trainer. The 4 day split is the optimal frequency for that. Ok now that you know the benefits, the dos and don’ts,  It’s time for the feature presentation. 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. A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. Here’s a step-by-step blueprint showing you how to shred body fat and build noticeable muscle definition in the next 2 weeks. Get the ice and Ibuprofen ready because this 4-Day Workout Split will destroy you. Experiment. 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. Rest is as important as intensity for muscle growth. Essentially, the upper body is trained on one day and the lower body on the next. In this split, the workouts are divided among the same time period. Home. 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. 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