4 Day Split Workout
Lets face it, we are all busy. Bench press 3x8. See more ideas about Workout plan, Workout, Workout routine. Men striving for the cut physique of professional bodybuilders use four-day split cycles to incorporate high-intensity isolation exercises into their lifting programs. In this 8-week mass-building workout plan I will show you how to build a big and muscular physique using a 4-day split workout plan. 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. First up is the 2-day push/pull split, which involves lifting weights twice a week. Each workout has a separate cardio segment followed by an intense heavy weight training routine. Cardio was sometimes done after workouts. After 7 weeks of doing the slow carb diet and losing 4% fat and 14 lbs (went from 184 to 170 lbs and from 20 to 16% fat), without any exercise whatsoever, I’ve started Occam’s Protocol this week. 5) No chance of overworking. Barbell Bench Press – 4 x 10 reps; Incline Dumbbell Press – 4 x 10 reps; Military Press – 3. This also corresponds with conditioning. Schedule by doing all push moves one workout day and all pull moves the next workout day. Here is another great split, and one of my favorites. Since I couldn’t make up my mind, I created 2 versions of the 5/3/1 workout spreadsheet. Here are a few take away from Frank Zane’s phenomenal workout routine:. This four day body part split is awesome for hitting every major muscle group once per week. 2 days of lifting weights and 2 days of boxing. Toolbox: PR's & The Beauty of Simplicity; For the four-day split, we can summarize some of the basic principles as follows:. Some are split routines and others are to be completed every other day. We're all different. 3 Day Split Workout Routine Option 1; 3 Day Split Workout Routine Option 2; Let's get started: 3 Day Full Body Workout Routine. ; Practice Good Form - Sacrificing form to get more reps or longer times is not going to help you in the long run. The other three workouts from the 4 Day Split are available separately. BFG Muscle Warm-Up Routine; 3 Sets of 4 to 6 reps (pick a weight you can get a minimum of 4 reps but no more than 6 reps. Beginner 4 Day Split. June 7, Also stretch before and after your workout to reduce next day soreness. Seems a lot of guys enjoy running a 5 day bro split from time to time. These workouts are relatively quick as it can be quite difficult for me to find the time to work out for a long period. Size Split: 4-Day Workout for Massive Strength Perform each workout (Days I, II, III, and IV) once per week. 4 day on, 3 day off split, working each muscle group twice a week. Once you hit the intermediate stage however you’ll probably find you’ll do better with an upper/lower split routine training three or four days per week. Pack on muscle mass at an optimal rate using this 4 day split workout routine that is designed to challenge even the hardest of gainers. getting bigger arms is not based entirely on your workout but on your diet as well. 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 7 - OFF. Read about the Precision Hypertrophy Principles. Dumbbell Split Squat. The 3 day workout split is your basic push pull legs program. Combines rest-pause sets with progressive resistance. Toolbox: The Four Day Split #205 – The M. Although a newbie's recovery time might be faster than that of a seasoned lifter, there are some things that just need to be broken in slowly. This is precisely what I've managed to stumble across during my diet for my next bodybuilding show. In this case, we will be discussing a full-body workout vs. Cycle through the workouts as quickly as you want, training the whole body as often as twice a week. Matt and Scott best outline the principles in following Barbell Logic Podcast Episodes: #149 - M. Schedule by doing all push moves one workout day and all pull moves the next workout day. However, traps and forearms are included with the days where you train lower body because they are involved in a large degree, especially during deadlifts. An Amazing 4-Day Workout For Lean Mass! Planet Muscle April 01, 2020 • 7 min read. This is a huge difference to a full-body workout and 3-day split workout routine, which only allows 1-4 exercises per muscle group. Workout Summary Main Goal: Build Muscle Workout Type: Split Training Level: Intermediate Days Per Week: 4 Equipment Required: Barbell, Bodyweight, Dumbbells, EZ Bar, Machines Target Gender: Male & Female Author: Steve Shaw Workout Description For more information on the Bulldozer style of training, please read: Bulldozer Training: A Rest-Pause Muscle Building System And Tool Several years…. I was initially hoping for a 6 day split: PPL, rest, PPL but that unfortunately won't be possible. This helps a great deal in developing torso stability. Under split workout, one muscle group is targeted on one day. In order to build muscle, a five or six-day training split is optimal. Follow the one that you feel is most appropriate to your current needs and level of experience, taking into account the factors mentioned, and you will make progress. This program focuses on building strength through powerlifting techniques, and then maximising size and definition with bodybuilding exercises. This workout will work every muscle group which will allow maximize muscle growth and recovery. The purpose of this series is to allow an exerciser to easily fit their cardio and lifting into their routine in ways that are both time efficient and yet equally effective for hitting all areas of the body. Each muscle group is trained 2-3 times per week, with weekly volumes ranging from 12 - 24 sets. Shane Clifford. DAY 1 of 4 Day Split: Arm Day Jordan Everything. Dumbbell Lunges – 3 sets, 12-10-failure, increasing weight. By : Mike Jesowshek. The 3 day split and 6 day cardio is absolutely the right the thing to do because the fat loss process is stimulated. The other three workouts from the 4 Day Split are available separately. Easy 3-Day Workout Routine I’ve been using the same split-routine for working out for well over a decade. Here is another great split, and one of my favorites. Start again, but I'll switch up most exercises but the main ones, for 8-12 weeks. For those looking to get your workout done over a 4 day split. It could be individual muscle splits – ie. Workout routines using the 4 day split workout method. chest/back/shoulders/lower and core/arms – where each day represents a single muscle group. 4 Day Split moded. Use the link below to download… DOWNLOAD THT 3-DAY SPLIT LOGS (right-click and select ‘save link/target as’). So if you do two push days, you must do two pull days. There are many advantages to split workout routines. Time to transform your body. The 4-Day Split For Arm Specialization. It could be the next day or several days in between. The idea is to cycle the workout so that while you are working one set of muscles, the other sets are recovering. So if you finished your 3rd workout of the week, then the next week you can begin. Now let's get down to the nitty-gritty Two important things to remember There are many different variations of. Frank Zane Cardio Workout. And while you are running try to flex the muscles you are about …. The traditional Bodybuilding Workout Split has, unfortunately, become the default routine in most gyms. Dumbbell Split Squat. On day one of your new four day split, focus on legs and abs, just like you would with a three day split. Here’s what your schedule will look like: Day 1: Back; Day 2: Legs (primary focus on quads) Day 3: Chest and Biceps; Day 4: Shoulders and Triceps; Day 5: Hamstrings and Back; Day 6: Chest and Arms; Day 7: Rest; Workout 1: Back. , 4 miles every day in Jan and am working my way up to 5 miles. Higher Intensity Step Weights First is one of my favorite routines on 4-Day Split Cardio & Weights. Your big movement of the day will be the RP-21 movement. 2 sets 4-6 reps (After Weight. Wednesday, Saturday, and Sunday are off/recovery days. The 4 Day Split can also be used in conjunction with other training frameworks like Texas Method or HLM organize the stress within your training schedule. Follow the one that you feel is most appropriate to your current needs and level of experience, taking into account the factors mentioned, and you will make progress. It is 100% possible to build maximum muscle, and achieve a great physique on a 4 day workout split, and these tips will help you on your journey. It goes like this: * Monday: Upper * Tuesday: Lower * Wednesday: Rest * Thursday: Upper * Friday: Lower * Saturday and Sunday: Cardio / Active Rest Your Upper days would loo. The 3 day full body workout routine is a favorite workout of mine because it gives the BEST results. By : Mike Jesowshek. Then, as you gain experience and need more volume to progress, you can switch to a 4 day workout split (such as the upper/lower split) to help spread out your volume better throughout the week. So, on chest day, you will dedicate your entire workout to training chest, and will perform around 6 – 8 exercises for this muscle group. This 4 day intermediate and advanced upper body/lower body split routine is designed to build muscle and strength efficiently, for experienced weight lifters. While a 3 or 4-day split is great for building mass, it is an inferior way to look slim and defined. Day One includes chest and tricep exercises. Mid range Position: Regular compound movements, […]. Add to basket. **Number of Sets are indicated first, followed by number for reps. Each day will focus on a different set of muscles. Day Three: Rear Foot Elevated Dumbbells Squats 4 x 8-12 Barbell Incline Press 4 x 8-12 Flat Dumbbell Press 4 x 8-12. A plan that splits the workout routine into 4 days. AWESOME FOUR DAY SPLIT SERIES! Go to: THE SPLIT! Go to: WHAT MAKES THIS SPLIT AWESOME! Go to: RELATED LINKS! THE SPLIT! Back To Top *These workouts can be performed any four days of the week, but a two-day on / one-day off, two-day on / two-day off program is recommended. A POF routine has three positions which can be achieved in 2-3 movements for each bodypart. 4 days workout plan to get started Day 1: Pull Pull-up. Once you achieve 6 reps, move the weight up by the smallest increment possible). All you need is 30 minutes, 4 days a week for 4 weeks to achieve a higher level of fitness. 4 day on, 3 day off split, working each muscle group twice a week. He plans his workout around compound movements with high reps which are 8-10 reps on each exercise. Here is an example of what a 4 day split muscle building workout would look like if you started on a Monday: Monday - Day 1 Tuesday - Day 2 Wednesday - Rest Thursday - Day 3 Friday - Day 4 Saturday - Rest Sunday - Rest Download this free muscle building workout and make the gains that you deserve! PHUL is the future! Collapse. Is anyone else doing a 4 day split atm if so whats your current routine and schedule currently doing a 5 day split but would like to change to a 4 day and add 1-2 days of cardio too. Started as TM, then I split bench and sq/dl to different days. The blank days are OFF days. WORKOUT PROGRAM (4 DAY SPLIT) By LOU1 FITNESS. Below are our 4 day workout plans available. By doing a 3 day bodybuilding routine. Mar 19, 2020 - Explore dolgushinale's board "4 day split workout" on Pinterest. Printable 3 or 4 day split routine intermediate workouts. Definition And Cutting Routine Homepage This weight training program is the one I use after I have been building mass for a couple of months and am ready to get cut up. Toolbox: PR’s & The Beauty of Simplicity; For the four-day split, we can summarize some of the basic principles as follows:. I have been doing the same split for a few months now and am super bored. Having troubles finding/understanding what I am seeing. Squat or box squat 2-3 x 5 Glute/Ham Raises or pull throughs 3 x 10 Bent Row or Chest Supported row 4 x 6 Barbell or Dumbbell Curl 3 x 8 Wednesday. But as this is still within the optimum workout frequency range it still works very well. It's a split type of workout set for beginners, which lasts 12 weeks, with 4 days of training per week - no more than 45-60 minutes of training. DAY 1 of 4 Day Split: Arm Day Jordan Everything. Day 1 - Chest & Triceps; Day 2 - Back & Biceps; Day 3 - Shoulders & Traps; Day 4 - Legs; Day 5 - Off; You can also insert an additional rest day in between any session if you need it, or need a more flexible plan. I personally would do: Monday – Upper Strength Day Tuesday – Hybrid Of the 2 leg days, with low rep and high rep work. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. His favorite training split, however, was 3 days on/1 day off. The best of both worlds. Another way to look at it is, if you split your routine into a 4-day bro split instead of with a full body workout for men, which is what's often recommended in Bodybuilding magazines, you would work maybe Chest and Biceps on Monday and would hammer them for 18 sets each. 5-day split Workout Plan. It tries to maximize exertion on the target muscle groups while allowing other muscles to recover on days when they aren’t being used. 4 day split I did not think about a four day split untill I read it. Weeks 3-4: Consciously log your weights and reps. This is why a simple 3 day workout plan works, especially for a hardgainer. Day 3 - Legs workout. Other popular 4-day split routines include Jim Wendler's 5/3/1 protocol, Westside Powerlifting Templates, and Russian Block Programs. Training Frequency. I'm 26, and the workout I'm following at the moment is this, Day One OHP Press - 5/3/1. Before every workout make sure you run for 5-10 minutes. Shane Clifford. Lat work - 5 sets of 10 reps. 5 day workout plans aregreat for athletes who want to get ripped. 4 day workout plans are great for people looking to improve their body composition. The exercise selection is generally split in an upper/lower fashion. This is the basic beginner program that I recommend to beginners who are looking to build muscle/gain strength. The Best 4-Day Split Workout Routine. It contains 4 full cardio + strength workouts: Higher Intensity Step with Chest and Back, Lower Intensity Step with Shoulders and Core, Bootcamp with Biceps and Triceps, and Kickbox with Legs and Core. You can just as easily train on Tuesdays, Thursdays, and Saturdays if it works better for you. These workouts are relatively quick as it can be quite difficult for me to find the time to work out for a long period. Within Mike O’ Hearn’s routines he normally mixes up his workouts with abs and cardio. A split workout routine is a very effective approach to build muscle mass. This type of stretching involves quick movements of the joints like circling the arms, twisting the back, swinging the leg and rotating the ankles. n this short guide of the most effective workout routines for men over 40, I'm going to show you which routines will allow you to train smart and safe as you get into your 40's, 50's or older. Furthermore, with Sunday off, you’ll have an entire day of recuperation before hitting the exercise center again on Monday. Your big movement of the day will be the RP-21 movement. I do them this on Tuesday, and Thursday, and I row M-W-F, with some mountain bike rides mixed in there as well. Jordan Everything 36 views. Bench Press - 5 sets of 10 reps. Main Goal: Build Muscle Training Level: Intermediate Program Duration: 8 Weeks Days Per Week: 4 Days Time Per Workout: 45-60. My goal is to do some strength training for 5-6 weeks before going back to hypertrophy 8-12. If you want free logs to track your workouts, I have laid them out in Excel format for you to download (or print out). They're perfect for a light cardio workout like a slow jog, a walk, or another low-intensity activity. Here is an example of an effective 4 day workout. With 5 day splits, you train for 5 days each week, and on each of those 5 days, a different muscle group is trained, so, for example: Mon - Chest. You are going to find: 4 week workout schedule, split into 4 days a week. Especially when it is combined with the secrets included in the WLC System. With an upper/lower split, you’re typically training all muscle groups two times per week. The same applies to back. There are many variations that are floating around but the most common template to follow is performing upper body then lower body on the following day, then a rest. Lets face it, we are all busy. Bench press 3x8. 5 Reps – Close grip over hand pull ups (Hannibal suggests this close grip because it sculpts the body better. This is why a simple 3 day workout plan works, especially for a hardgainer. Do many as sets of this as you can do. If you want to work out 4 days in a row, do something like arms and shoulders one day, legs the next, abs and back the next, etc. 4 Day Split Workout for Building Muscle; 3 Day Split Workout For Gaining Muscle Mass; 5 Day Split Workout Routine For Muscle Growth; The 7 Most Important Benefits Of Deadlifting; Is Why Protein Worth Your Time? You might be surprised; Build Monster Triceps: Guide To Building Massive Triceps; How To Grow Your Calves Faster Than A Farmer's Cow. Bench Press – 5 sets of 10 reps. Thursday: Legs and Abs. The 4 Day Split can also be used in conjunction with other training frameworks like Texas Method or HLM organize the stress within your training schedule. Pushups: 4 sets 12 to 30 reps; Peck Dec: 4 sets x 10 to 12 reps; Dumbbell Bench Press: 3 sets x 8 to 12 reps; Dumbbell Fly: 4 sets x 10 to. However, exercising too often, like every day often, can cause setbacks in your progress. See more ideas about Workout, Fitness, Exercise. This training split works very well for those who don’t have a lot of time to spend at the gym and want to minimize the days they spend training, while still hitting all of the major muscle groups each week. As long as you still hit your 10-12 sets over the course of the week you'll get the same growth. Below are two sample workout days of this 4-day push/pull split. In fact, you only need one to two exercises per muscle group on each push, pull, and leg day. You are going to find: 4 week workout schedule, split into 4 days a week. Lets face it, we are all busy. Can You Really Detox Your Body to Achieve Weight Loss?. BFG Muscle Warm-Up Routine; 3 Sets of 4 to 6 reps (pick a weight you can get a minimum of 4 reps but no more than 6 reps. 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. 4 Day Power Muscle Burn Workout Split This building workout by Steve Shaw is designed to maximize Progression and muscle gains by hitting each muscle group with power sets, muscle sets and burn sets. Wednesday/Saturday/Sunday – OFF. 5-day split Workout Plan. 4 day workout plans are great for people looking to improve their body composition. This program allows you to commit just 2 hrs to the gym on a 4 day split with 30 min workouts. If you are serious about transforming your body, you are more than likely to move on to a split workout routine at some point in your gym life. A good structured workout routine is hard to find. Solid 4 day split workout that is designed for those who want to build lean muscle mass. Below are three 2 day split workout routines that WILL have you stacking on both size and strength regardless of whether you’re a newcomer or a seasoned gym-goer. The Workout Week 1, Day 1. The routine is designed to be completed over the course of 6 weeks and can be repeated indefinitely. It’s a split type of workout set for beginners, which lasts 12 weeks, with 4 days of training per week – no more than 45-60 minutes of training. A four day a week workout strategy would be a much better. A four day a week workout strategy would be a much better. A lot of bodybuilders and fitness models alike do split workout routines to build serious muscle mass. 4 day workout plans are great for people looking to improve their body composition. You can also go on consecutive days but if you split your full-body workout to the popular Upper/Lower split. Below I have a brief explanation as to what exercises I do on each day. There are limitless options when setting up this type of workout plan, but here’s the gist of it. The Push/Pull Split Training Routine. A perfect mix of traditional and non-traditional strength training exercises are provided to keep the workload interesting and effective. Day 1 - Squats Leg Press Calves Now after a big leg day, have an easier day Day 2 - Standing Press Side Laterals Bent Laterals or Face Pulls Don't want to press again the next day, so Day 3 - Deadlifts/T-bar Rows (alternate each week) Chins Shrugs Day 4 -. Dumbbell Incline Bench Press. delish February 16, 2019. For the first leg day of the week, go HEAVY with the weights (3-5 reps per set) to build your strength. A POF routine has three positions which can be achieved in 2-3 movements for each bodypart. -Brett Kahn, Team. 1) Full body workout. Grab the dumbbell with your other hand and pull it up until the dumbbell touches the side of your ribcage. Category: E-Books. Cathe's 4 Day Split is an amazing split series cardio + strength workout collection. And while you are running try to flex the muscles you are about …. The optimal amount of days to hit the gym is 4 (and that's not to say that working out twice a week is ineffective). FREE Workout Template: Download the FREE workout log spreadsheet I made specifically for this upper/lower split routine. Workouts are shorter but more intense. Some are split routines and others are to be completed every other day. Loading Unsubscribe from Jordan Everything? SHOULDER DAY WORKOUT - Duration: 3:51. Science has proven that the response from a muscle building workout only lasts around 48 hours. There are plenty of programmes which you can follow online. At the end of the day, like most of these intractable fitness questions, a full body workout vs. To achieve sufficient training volume to adequately stimulate each muscle group, Haney preferred using training splits, such as 5 days on/2 days off or 4 days on/3 days off. The increase in training frequency means that you're now training each muscle group twice every seven days, which will lead to a faster rate of muscle growth than hitting that same muscle group just once a week. This is a thing many individuals get wrong you ought to dependably complete 1 or 2 warm-up sets. Sample Reverse 3-Day Split Workout… Here’s the workout (3-day split) Workout A: Chest, Back, Hamstrings; Workout B: Shoulders, Triceps; Workout C: Quads, Calves and Biceps; I put biceps on leg day so your arms are fresh for lifting (as opposed to on workout A or B days). I like to mix things up in the gym, and have been debating switching over to a split workout schedule, like 4 or 5 days a week with the usual splits. Pick any sample workout and get started today. This is actually the split I’m currently using. This 5-Day Workout Plan Will Challenge Men Over 40. I “exer-dance” to 3-4 fast songs every day. Welcome to the online Fit | Split User's Guide with three workout rotations you can select from. A full step by step guide with video tutorials included, the 7 Day Home Workout Split can be customized and adjusted for your fitness and conditioning level. Fantastic progression is guaranteed by this split. Day 1, Rest Day, Day 2, Rest Day, Day 3, Rest Day, Day 4, Rest Day, Day 1. Dec 27, 2014 - Explore bottombubbles's board "4 day split workout" on Pinterest. Is anyone else doing a 4 day split atm if so whats your current routine and schedule currently doing a 5 day split but would like to change to a 4 day and add 1-2 days of cardio too. Day 1: Chest, Shoulder, Triceps. 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. Loading Unsubscribe from Jordan Everything? SHOULDER DAY WORKOUT - Duration: 3:51. Drop 5 System: 4 Day Mass Building Workout Split Upper-Lower Workout Split Based in DROP 5. The purpose of this workout regimen is not so oriented towards weight loss, as it is to maintaining kilograms with a gradual increase over time in the weight percentage of muscle versus fat tissue. You don't need much equipment. He plans his workout around compound movements with high reps which are 8-10 reps on each exercise. Strength Oriented - 2 Day Split Workout. A good way to round-off a 4 day split training program would be with a Shoulder and Abs workout. ^_^ Anyhow, I used to do split workout before like Day1->Chest&Tri Day2->Back&Bi then Day3->Legs and last Day4->Shoulder&Arms. Day Four Squat. getting bigger arms is not based entirely on your workout but on your diet as well. Press - 5 sets of 10 reps. Exercises marked with an asterisk (*) indicate that they should be rotated with similar movements each week. Note, that this program includes many of the fundamental exercises for building power, strength, and athleticism. The routine below takes place over a four day time period, normally with rest days ran as follows: Day 1: Workout Day 2: Workout Day 3: Rest Day 4: Workout. He plans his workout around compound movements with high reps which are 8-10 reps on each exercise. Build Muscle After 40 With This Full Body Workout Plan. workouts/22-4-day-split-bodybuilding-split-routine. This is a split routine which means muscle groups are trained either individually or grouped in sessions on specific days. You get some crossover too, as you will pull a few days after squatting, and press twice that week. split for weight loss 4. Despite my busy work schedule, I find that the four day a week workouts give me enough training volume while still giving me enough time to rest. See more ideas about Workout, Fitness, 4 day split workout. Printable 3 or 4 day split routine intermediate workouts. Upper-Lower Training Routines By far the most popular way people have split their routines is with a so-called "A/B" split. For each exercise, shoot for as heavy a weight as you can muster (superhuman Kreider has worked up to a 600-pound trap bar, a 300-pound split squat, and a sled-push with 1,000 pounds piled on. The Progression of My Training Split. I much prefer the 4-day push/pull split, for reasons I'll get to in a moment. He plans his workout around compound movements with high reps which are 8-10 reps on each exercise. Pick any sample workout and get started today. We’re all different. Dumbbell Split Squat. This four day body part split is awesome for hitting every major muscle group once per week. Give both workouts a try and see which one works best for you. You can hardly build strength without muscle, just as you can't build muscle without strength. The intensive/extensive split bases training splits on the neural demands of a workout. Matt and Scott best outline the principles in following Barbell Logic Podcast Episodes: #149 – M. BUT in order to get the perfect program, designed specifically for you and your goals, you'd be best hiring a professional coach. Workout Summary Main Goal: Build Muscle Workout Type: Split Training Level: Intermediate Days Per Week: 4 Equipment Required: Barbell, Dumbbells, Machines. Although there are 4 days reflected here, only do 3 workouts for each week. See more ideas about Workout, Workout routine, Workout plan. if you are bulking then its only a matter of time. The ideal set up for a 4 day split is 2 days on, 1 day off, 2 days on, 2 days off. 4 Day Split Routine to Gain Muscle Everywhere Posted November 24, 2010 by Alex Kent in Bodybuilding Workouts 3639 3 This bodybuilding workout is designed to give you maximum muscle gain for your entire body because the routines are split up over a four days and cover every muscle group. That's because it's the most efficient way to reach your goals. f i t n e s s workout day. In this case, we will be discussing a full-body workout vs. This is why you need to be mindful of volume and PI during these kinds of splits. I do a split workout: Monday back, biceps later in the day teach Yoga class, tues-legs, wed just arms, thurs legs and Yoga, friday-chest, triceps, Sat and Sun spinning and Yoga. Day 4 - Bench/Incline (alternate) Db Incline/Db Flat (alternate) Dips This is an outstanding way to train and similar to my Ultimate Beastdom 4 day split. 4 Day split workout routine. If you are serious about transforming your body, you are more than likely to move on to a split workout routine at some point in your gym life. My 4 Day Split Workout Good split. I have the split as follows: Day 1 - Legs/Abs - Squats. So, on chest day, you will dedicate your entire workout to training chest, and will perform around 6 - 8 exercises for this muscle group. I am 5’3″ and weighted 181 lbs. Note, the following Monday would be a rest day, with Tuesday being the next day in the gym. You’re seeing gradual progress here every 4th week in your lifts. Monday: Deadlift (5×5) Weighted/Assisted Chinups (3×8) Additional compound movement (Example: Front squats 3×8-10) Wednesday:. Sagi Kalev, the bodybuilder and Super Trainer behind Beachbody's 5-day workout routine A Week of Hard Labor (AWOHL) is certainly no fan of moderation. Upper and lower body workout routine: the 3 day & 4 day upper/lower split. For those looking to get your workout done over a 4 day split. Big 5 Exercises Squats Bench Press Deadlift Shoulder Press Chin Ups. With the 3 day full body workout routine. Box 5054 Westport, CT. 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. Sports Performance Factory LLC P. The pull day is back, biceps and traps, and the last day is everything lower body. Day 3: Core + cardio session 20-25 min core workout followed by a cardio session. Build Muscle After 40 With This Full Body Workout Plan. The 4 day split is one workout style among the hundreds out there, however unlike many the 4 day split workout regime is ideal for the beginner to intermediate gym-goer, with many different styles and schedules of the 4 day split in existence (based on your short and long term goals there can be a lot of variance in the 4 day schedule). Exercises marked with an asterisk (*) indicate that they should be rotated with similar movements each week. The Workout Week 1, Day 1. Schedule by doing all push moves one workout day and all pull moves the next workout day. The American College of Sports Medicine recommends that for general health, do two days a week of weight training that targets every muscle group at least once. See more ideas about Workout, Workout plan, Workout routine. You shouldn't be doing entire body workout on one-day to get maximum results as your muscles will not get the time for recovery. Routine Type 4 Days On – 3 Days Off Duration Ongoing Level Intermediate …. It could be individual muscle splits – ie. Using a four-day exercise plan is a simple way to make sure you are targeting every part of your body sufficiently. I'm sticking to the 3 day split since when I changed to a 4 day split I injured my shoulder, so guess it is a sign I should stick to 3 days split. 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 →. If you hit your legs hard enough once a week you’re already doing something the majority of guys aren’t doing at all. Below are three 2 day split workout routines that WILL have you stacking on both size and strength regardless of whether you're a newcomer or a seasoned gym-goer. What Are The Major Differences Between 3 And 4 Day Splits? The first, most obvious difference between 3- and 4-day splits is the number of workout days and rest days. Many people advocate for splitting the week into a chest and tri workout, back/biceps, shoulder/traps, and legs/abs breakdown. Push Pull Legs 3 Day Split. See more ideas about Workout, Fitness, Exercise. This four day split workout combines a body part split with higher frequency training to help you build muscle. The pull day is back, biceps and traps, and the last day is everything lower body. The workout is split into 3 parts, and each part is trained each day, with one rest day. In just a few minutes a day, you can build muscles and keep fitness at home without having to go to the gym. Below is a sample 3 day dumbbell workout routine that uses the push/pull/legs split I describe in my article about workout plans and splits. Wednesday: Shoulders and Abs. See more ideas about Workout, Workout routine, Workout plan. This program allows you to commit just 2 hrs to the gym on a 4 day split with 30 min workouts. After a couple of weeks, as your strength increases, * This is a physically demanding program. myself) take longer to gain even 1/2 inch on their arms. The 4-Day Split allows you to work each muscle group over a four day period. Just do once a week. Follow the one that you feel is most appropriate to your current needs and level of experience, taking into account the factors mentioned, and you will make progress. Remember if something hurts, something is wrong. Here is another great split, and one of my favorites. Two-Day Training Split. Many training programs fall short because they place more emphasis on isolation exercises rather than compound movements. The 4 Day Split can also be used in conjunction with other training frameworks like Texas Method or HLM organize the stress within your training schedule. 20 thoughts on "4 Day Bodybuilding Split" You can try the mass monster 3 day workout, this 4 day routine, or this 4 day power and muscle routine. Day Three: Rear Foot Elevated Dumbbells Squats 4 x 8-12 Barbell Incline Press 4 x 8-12 Flat Dumbbell Press 4 x 8-12. With 5 day splits, you train for 5 days each week, and on each of those 5 days, a different muscle group is trained, so, for example: Mon - Chest. 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. Specially adapted to get as good results as. 4-Day Training Split. Inside this article: Who is best to train 5 days a week; Can beginners use the 5 day plan; 5 day per week split workout 6 Week Muscle Plan; Who is best to train 5 days a week?. 4 Day Split Workout for Building Muscle; 3 Day Split Workout For Gaining Muscle Mass; 5 Day Split Workout Routine For Muscle Growth; The 7 Most Important Benefits Of Deadlifting; Is Why Protein Worth Your Time? You might be surprised; Build Monster Triceps: Guide To Building Massive Triceps; How To Grow Your Calves Faster Than A Farmer's Cow. Using a combination of weights, interval training and traditional cardio will give you the best results for fat loss and improving tone. See more ideas about Workout plan, Workout, Workout routine. 4 day split template So I have used the forum,PPST3,and Andy baker articles to attempt to formulate a workable early intermediate routine for myself. It could be the next day or several days in between. A good way to round-off a 4 day split training program would be with a Shoulder and Abs workout. The four day split workout is a workout plan that involves 4 weekly gym sessions. Pick any sample workout and get started today. 4 day split workout 5 day split workout at home workouts biceps workout booty workout leg workout post workout Uncategorized workout workouts workouts for women Full-body Workouts January 3, 2017 March 7, 2017 Nutrition and Personal Training 2 Comments full body workouts , workout , workouts. A plan that splits the workout routine into 4 days. ; Strive for Progression - If you can't complete the reps in a set, write it down and strive for more reps. You shouldn’t be doing entire body workout on one-day to get maximum results as your muscles will not get the time for recovery. Search this site. Opinions on this 4 day workout split + cardio day? This gym in my city just reopened, but only allowed people to go 4 times a week at most due to the current coronavirus situation. Workouts 1 and 3 each week focus on your upper-body muscles. 4 Day split workout routine. Full-body training can work great for some, but split routines let you get more gain from less time in the gym. Day three highlights your back, biceps and forearms and day four is dedicated to your deltoids and abs. So if you do two push days, you must do two pull days. There are many variations that are floating around but the most common template to follow is performing upper body then lower body on the following day, then a rest. Workout Routines. Three-Day Split. Although many routines have workout days of Monday, Wednesday and Friday, really any other three nonconsecutive days can be used. A proper upper lower split workout plan produces the best results when it targets major muscle groups accordingly. 4 days workout plan to get started Day 1: Pull Pull-up. And here is some additional news: A workout program of this nature is not recommended either. 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 7 - OFF. For the next cycle, you will start at 225lbs for week 4, 240lbs for week 5 and instead of 255lbs, you will start with 260lbs for week 6. A split workout routine targets one or two specific muscle groups on different days. The increase in training frequency means that you’re now training each muscle group twice every seven days, which will lead to a faster rate of muscle growth than hitting that same muscle group just once a week. 5kg Bench Press workout 3 : 4 sets x 4 reps @ 105kg Bench Press workout 4 : 4 sets x 6 reps @ 102. This program will increase your strength is the shortest time possible. For the 4-day program, I usually just split up the hamstring focused lower body day and the upper back day and spread load some of that work load across the week. 1 set 4-6 reps; Lying Triceps Extensions …. 4 Day split training routines are excellent for intermediate and advanced bodybuilders with at least one year of solid training under their belt. In practice, that might mean alternating upper-body and lower-body workouts each week or focusing on different muscle groups each day (e. The at home 3 day split workout routine. Below are our 4 day workout plans available. In my opinion the best 4 day split is the full body and the upper lower routine. Below are three 2 day split workout routines that WILL have you stacking on both size and strength regardless of whether you're a newcomer or a seasoned gym-goer. This workout will help you burn fat & build muscle at the same time. It's pretty close to mine as far as exercises go, but you don't need to do so much for abs. Upper/Lower Split Workout Spreadsheets (3 Day, 4 Day, 5 Day) Last updated April 18, 2020 As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. Don't do more than 2 days in a row. Category: E-Books. Dumbbell Split Squat. The next routine we are going to look at is the 4 Day Split which is the next step from the 3 day full body workouts. 3 day Split Push-Pull-Legs Workout 2 The Push, Pull and Legs scheme is effective for the 3 day split routine as it works for different muscle groups on different days and is also proper for those of you with limited time to commit to daily, grueling sessions of training. Dougs 4 Day Split Maximum Strength Workout If you are looking to a pure strength training routine, then this routine is for you. Cycle through the workouts as quickly as you want, training the whole body as often as twice a week. Day 1: Cheast, biceps, calves. The other three workouts from the 4 Day Split are available separately. This program allows you to commit just 2 hrs to the gym on a 4 day split with 30 min workouts. You do not need a full week of rest for each muscle group. Each muscle group is trained 2-3 times per week, with weekly volumes ranging from 12 - 24 sets. Before every workout make sure you run for 5-10 minutes. Monday – Heavy Push Tuesday – Heavy Pull Wednesday – Rest Thursday – Moderate Push Friday – Moderate Pull Saturday – Rest Sunday – Rest *Note: You may want to add an arm day in at the weekend, as this split generally does not hit the arms in the way a bodybuilder usually would. WORKOUT PROGRAM (4 DAY SPLIT) By LOU1 FITNESS. Four Day Split Programming Med Principles Barbell Logic Four day and three training splits for strength size the intermediate powerlifting program rippedbody com 5 best beginner powerlifting workout routines 2020 lift vault the novice powerlifting program rippedbody com. The Best 4 Day Workout Routine For Rapid Gains — Tiger Fitness Pack on muscle mass at an optimal rate using this 4 day split workout routine that is designed to challenge and reward even the hardest of gainers. Hi Jeff, thanks for the sample max-ot 4 day split routine. Monday/Tuesdays, Thursdays/Fridays – ON. Hard and fast – 15-20 minutes of high intensity interval training. The only disadvantage to the every other day split routine is if you work out at a commercial gym that's not open seven days a week. Many training programs fall short because they place more emphasis on isolation exercises rather than compound movements. A sample of this weeks split: Day 1 (monday/thurs): Bench 5x5 OHP 5x5 Ancillary Abs Rotator cuff Day 2 (tues/fri): Pullups 5x5 Power clean 5x5 Squat 5x5 ancillary I am thinking of adding dumbell rows to day 2, but it is already a longer workout than day one since there is one more core. So you have a back day, a leg day (yes, please), a chest and arms day, a shoulder day and an abs day. Below I have a brief explanation as to what exercises I do on each day. Day One includes chest and tricep exercises. -Brett Kahn, Team. Although a newbie's recovery time might be faster than that of a seasoned lifter, there are some things that just need to be broken in slowly. It consists of four (approximately 60 minute) workouts. The 4 to 5 day split routine is a much better option for building muscle than the once per week split routines. I also have a dedicated day in there for Back Training (lats, traps, rear delts, etc). Under split workout, one muscle group is targeted on one day. Hence why I'd recommend that once your progress stalls with the full body split, switch to a 4 day workout split like the upper/lower split or something similar such that you have more training days to fit in extra volume. It could be the next day or several days in between. The description of Home Workout Home Workouts provides daily workout routines for all your main muscle groups. Incline Dumbbell Press: 4 sets of 8-12 reps. Toolbox: Adding Stress to Your Program #150 – M. 2019, Updated: 03 jan. The training split consists of upper and lower body sessions. This workout routine is based on a upper/lower split. For the average drug-free lifter I think four days is the perfect sweet spot of being able to train hard, recover, and continue to progress. 5 day per week split routine" that they read about in some muscle mag or on some website. I have been going to the gym for about 4 months now, Below Is the exact workout routine I have had since becoming knowledgeable on effective training, I have not stopped getting stronger or bigger. Then, as you gain experience and need more volume to progress, you can switch to a 4 day workout split (such as the upper/lower split) to help spread out your volume better throughout the week. You'll notice you're doing the '4 sets x 8, 8, 6, 6 reps' again for the first 2 exercises. More recovery is needed between workouts so a full split is used. This workout plan is intended to have you training 6 days in a row with 1 day of rest. The 3-Day Split (Push – Pull – Legs) In the past, I’ve been doing a 2-day split where you split your workout into an upper-body-day and a lower-body day. Here is what he said about this training structure: " The Three on-off one, is the best program I have ever. Abs – 5 sets. Toolbox: PR's & The Beauty of Simplicity; For the four-day split, we can summarize some of the basic principles as follows:. Smith Machine Shoulder Press 4x [ 12,10,8,6 ]. Using a four-day exercise plan is a simple way to make sure you are targeting every part of your body sufficiently. Build Muscle After 40 With This Full Body Workout Plan. Category: E-Books. Lat work – 5 sets of 10 reps. 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. The reason three to four days per week is the magic number is mainly because that puts 36 to 48 hours in between sessions, which allows your muscles to recover, Tamir explains. Easy 3-Day Workout Routine I’ve been using the same split-routine for working out for well over a decade. Day 7 is a day of complete rest. Although there are 4 days reflected here, only do 3 workouts for each week. FREE Workout Template: Download the FREE workout log spreadsheet I made specifically for this routine. By utilizing a 5-day split routine, you'll be able to disperse the workout volume more equally throughout your week, lessening the recovery requirements after a workout. This also corresponds with conditioning. See more ideas about Workout, Workout plan, Workout routine. At the end of the day, like most of these intractable fitness questions, a full body workout vs. In my opinion the best 4 day split is the full body and the upper lower routine. 5-day split Workout Plan. Reacher this type of split can be very effective. Is anyone else doing a 4 day split atm if so whats your current routine and schedule currently doing a 5 day split but would like to change to a 4 day and add 1-2 days of cardio too. f i t n e s s workout day. If you look back this was the split that Dorian originally used Chest back and delts 2 exercises each Legs arms I think he did 3 days a week on this. These workouts will help you transition from the beginner to the advanced workouts. And while one might assume that a 4-day split is going to provide an opportunity for harder work, this is not necessarily the case. It consists of four (approximately 60 minute) workouts. However, 4- or 5-day splits can easily be made to have the equivalent results in strength and muscle for the majority of the population. The Workout Week 1, Day 1. “Jade” – 2 Day/4 Day – Upper/ Lower Split – Workout Progression “Jade” – 2 or 4 Day – Upper/ Lower Split – Workout Progression “Lari” – 3 Day – Total Body – Workout Progression “Larry” – 3 Day – Total Body – Workout Progression “Marie” – 3 Day/6 Day – Press/Level Change/Pull – Workout Progression. Day 4: Shoulders + (Heavy) Triceps. Box 5054 Westport, CT. Friday 2020-06-26 0:03:52 am : 4 Day Split Workout For Weight Loss | 4 Day Split Workout For Weight Loss | | Important-Fruits-To-Eat. In this case, we will be discussing a full-body workout vs. The other three workouts from the 4 Day Split are available separately. The description of Home Workout Home Workouts provides daily workout routines for all your main muscle groups. Other popular 4-day split routines include Jim Wendler’s 5/3/1 protocol, Westside Powerlifting Templates, and Russian Block Programs. For those looking to get your workout done over a 4 day split. It features a classic 4 day Bodybuilding POF (positions of flexion) routine. Definition And Cutting Routine Homepage This weight training program is the one I use after I have been building mass for a couple of months and am ready to get cut up. Or, you could of course train alternate days if this fits into your schedule, and this is in fact a great way to do it. I’m 26, and the workout I’m following at the moment is this, Day One OHP Press – 5/3/1. ; Practice Good Form - Sacrificing form to get more reps or longer times is not going to help you in the long run. This workout plan is intended to have you training 6 days in a row with 1 day of rest. Here is an example of what a 4 day split muscle building workout would look like if you started on a Monday: Monday - Day 1 Tuesday - Day 2 Wednesday - Rest Thursday - Day 3 Friday - Day 4 Saturday - Rest Sunday - Rest Download this free muscle building workout and make the gains that you deserve! PHUL is the future!. The 4-Day Split For Arm Specialization. No lifter can go heavy all the time. Don’t do more than 2 days in a row. Download Upper/Lower 4 Day Gym Bodybuilding Split Workout and enjoy it on your iPhone, iPad, and iPod touch. He plans his workout around compound movements with high reps which are 8-10 reps on each exercise. Typically cardio was 15-20 minutes of running or riding the stationary bike. It goes like this: * Monday: Upper * Tuesday: Lower * Wednesday: Rest * Thursday: Upper * Friday: Lower * Saturday and Sunday: Cardio / Active Rest Your Upper days would loo. A plan that splits the workout routine into 4 days. This will be benefical to me for a couple reasons, but mostly because on especially monday, the workout is taking to long ( on tm now with 5x5 monday). Core Split Workout Look and feel your best all summer long with this 27-minute core split workout. This rotating 4-5 day intermediate and advanced push/pull/legs split routine will build muscle and strength efficiently for experienced lifters. The description of Home Workout Home Workouts provides daily workout routines for all your main muscle groups. Opinions on this 4 day workout split + cardio day? This gym in my city just reopened, but only allowed people to go 4 times a week at most due to the current coronavirus situation. Although a newbie's recovery time might be faster than that of a seasoned lifter, there are some things that just need to be broken in slowly. By utilizing a 5-day split routine, you'll be able to disperse the workout volume more equally throughout your week, lessening the recovery requirements after a workout. MONDAY - FRIDAY: 8am - 5pm EST. Mar 19, 2020 - Explore dolgushinale's board "4 day split workout" on Pinterest. This is a 4 day split muscle building workout that is specifically designed to gain muscle. A plan that splits the workout routine into 4 days. 20 thoughts on "4 Day Bodybuilding Split" You can try the mass monster 3 day workout, this 4 day routine, or this 4 day power and muscle routine. Below are two sample workout days of this 4-day push/pull split. Because a four-day split allows complete recovery between training days for each muscle group,. Lets face it, we are all busy. Day Four: Rack Pull Deadlift 4 x 5-8 Power Cleans 4 x 8-12 Seated Lat Pulldown or Machine Row 4 x 8-12. Loading Unsubscribe from Jordan Everything? SHOULDER DAY WORKOUT - Duration: 3:51. Here is another great split, and one of my favorites. By doing a 3 day bodybuilding routine. " There are instead numerous possibilities you can chose from to reach your goals. First is the power set in the workout. 3 sets 4-6 reps (After Warm-up) Incline Bench Press (Barbell)…. MAX/Size is not a total body split program, and it’s primary focus was on just adding size. My last article addressed how to get bigger legs in 30 days using a form of double pre-exhaustion with a very high intensity of effort and low volume. And while you are running try to flex the muscles you are about …. That said, if you want to start following a solid powerlifting program, which will give you great gains, see below:. The greater part of my other exercise schedules last 45-a hour, however, those are by and large for 5-6 Day Split Workouts. So if you finished your 3rd workout of the week, then the next week you can begin. Day 4: Rest. 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. Tired of spending hours in the gym without getting the results you want? Try the Fast Mass program; a superset workout to get you pumped and on your way! The Fast Mass program is perfect for anyone whose looking for maximum results in minimal time. Do many as sets of this as you can do. Below I have a brief explanation as to what exercises I do on each day. routine 1: conventional split. You can effectively build muscle, or lose fat with both types of workouts if you train hard, have a sensible routine, and focus on nutrition. This workout will help you burn fat & build muscle at the same time. 4 Day Workout Plans Upper/Lower Split Workout Plan. The 4 Day Split can also be used in conjunction with other training frameworks like Texas Method or HLM organize the stress within your training schedule. But “leg day” is just one day out of a whole rotation of body part-focused workouts, or a “workout split. Jordan Everything 36 views. Some are split routines and others are to be completed every other day. The workout sessions are divided by the type of motion used to perform exercises, into three categories: Push workouts consist of upper body push. 4 Day Powerlifting Workout Program. workouts/22-4-day-split-bodybuilding-split-routine. Your training schedule will be split in a way that allows rest and days off in between while keeping your training session focused on the exercises that work. your 4 day split is fine. 4) You get 4 days rest every 8 days. Men striving for the cut physique of professional bodybuilders use four-day split cycles to incorporate high-intensity isolation exercises into their lifting programs. Split training targets specific areas of the body on different days. Mar 19, 2020 - Explore dolgushinale's board "4 day split workout" on Pinterest. How to Build Endurance Fast and Enhance Stamina. Still keeping with the 5x5 volume and 1x5 intensity. Properly fuel yourself with at least one gram of protein per pound of body weight. When you train virtually everyday of the week, you undermine your body's ability to rest and recuperate. With this workout you'll train 4 days per week. You can also go on consecutive days but if you split your full-body workout to the popular Upper/Lower split. Plank 3×30 seconds. It is a hybrid of a split and full-body workout schedule because you cover half of your body each day, allowing you to alternate between your upper body and your lower body. My example here uses training days of Monday, Wednesday, Saturday and Tuesday—from Monday-Tuesday (8 days). Under split workout, one muscle group is targeted on one day. Day 4: Rest. The routine is designed to be completed over the course of 6 weeks and can be repeated indefinitely. My last article addressed how to get bigger legs in 30 days using a form of double pre-exhaustion with a very high intensity of effort and low volume. Cycle through the workouts as quickly as you want, training the whole body as often as twice a week. Lets face it, we are all busy. BFG Muscle Warm-Up Routine; 3 Sets of 4 to 6 reps (pick a weight you can get a minimum of 4 reps but no more than 6 reps. A high volume workout design with lower weights and minimal recovery periods between workout days make …. The same applies to back. There are many benfits to training this way and we recommend trying it!. But still there are differences. Add in some extra calories with these workouts to recover and build muscle and you will be happy with the results. In fact, you only need one to two exercises per muscle group on each push, pull, and leg day. Hello Well I decided to do some research on this site for a free weight alternative to Dougs 4 Day Split :P I would like some comments from all u fellas :D and any improvements I could make to this workout :) :lifter: Thanks in advance :thumbs_up: WeiJieTse. Never Enough Bench. Many training programs fall short because they place more emphasis on isolation exercises rather than compound movements. Shared By : giuseppedonosoc Frequency : 4 If you're more serious about getting muscle gains or results towards your fitness goals, this is the workout for you. These 4 workouts are created to make the best use of your time, giving you your cardio and some heavy. The 4-Day workout split is a training method built to maximize strength and progressions in the gym. The bro-split or the traditional split where it starts on Monday with Chest and ends on Saturday with legs is also not great for muscle building. 4 day bodybuilding plan 4 day bodybuilding plan beginner bodybuilding program training. Search this site. If you're just starting out on a higher-volume workout or are looking to focus on strength, begin with a four-day workout schedule. The idea behind a 5 day split is that you dedicate each of the 5 days to a major muscle group. The 4 day split workout for bodybuilding differs somewhat to the 2 day split workout but has a number of areas in common with the 3 day split workouts I'm looking to do a workout split (to see what the impact to my results are) with the focus on strength gain. The best of both worlds. Schedule by doing all push moves one workout day and all pull moves the next workout day. Squat - 3 x 8 Leg Press - 3 x 8 Standing Calf Raise - 4 x 10 Hand weight Lunge - 3 x 6 every leg Romanian Deadlift - 3 x 5 Leg Curl - 3 x 8 Push-Pull-Legs 6-day split exercise guidelines: Warm-up. I do them this on Tuesday, and Thursday, and I row M-W-F, with some mountain bike rides mixed in there as well. A plan that splits the workout routine into 4 days. Personally, I don't think the every-other-day split will work as well as the split I proposed earlier in the article, but I realize that living often gets in the way of working out. With a five-day workout, each muscle group has an entire session dedicated to it. So, you’ll be working each body part every 4 or 5 days instead of every 3 or 4 days. **Number of Sets are indicated first, followed by number for reps. Plank 3×30 seconds.
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