4-day workout splits are a popular way of training, and rightfully so. You’ll see a lot of bodybuilders doing a chest day, back day, leg day, and arm day. And that can work, depending on how you do it. You’ll see a lot of athletes doing upper/lower splits, alternating between upper-body days and lower-body days.

What is a good 4 day workout split?

4-day workout splits are a popular way of training, and rightfully so. You’ll see a lot of bodybuilders doing a chest day, back day, leg day, and arm day. And that can work, depending on how you do it. You’ll see a lot of athletes doing upper/lower splits, alternating between upper-body days and lower-body days.

Is 4 days a week enough to build muscle?

You need to be hitting the weights at least three days per week. The research says that at the very least, training a minimum of two days per week is needed to maximize muscle growth.

What workout split is best for size?

Push/pull/legs is favorite training split which includes pushing muscles (chest, shoulder, triceps), the pulling muscles the next (back, biceps, forearms, abs), and lower body (quads, hamstrings, glutes, calves’ w/ abs) on the next day. Add in rest days where needed, all while you don’t miss any days.

Is 4 days enough for gym?

Benefits: A three to four day schedule allows for adequate rest. Muscles don’t grow when you’re lifting weights. They grow as they recover and repair themselves between sessions. Your nervous system also needs to recover so you perform exercises correctly.

Is it OK to only workout 4 days a week?

Training four or five times a week is ideal, but most people find that unachievable due to time constraints, so Mans says it’s best to aim for three: “This exposes your body to a large enough training stimulus throughout the week, which enables the body to adapt, get stronger, leaner and fitter.”

Is 4 day Upper Lower split good?

You will alternate between the upper and lower body workouts, which means that your muscles will get three to four rest days in between each training session. This is a great training frequency for allowing close to full recovery, while still keeping your muscles in an almost constantly growing state.

Can you do a 6 day upper lower split?

This program can be performed 4, 5, or 6 days per week. Each muscle group is trained 2-3 times per week, with weekly volumes ranging from 12 – 24 sets per muscle group depending upon which frequency and volume combination you choose.

How to build muscle on a 4 day split?

4 Day Split Workout for Building Muscle 1 Monday: Chest and Triceps. 2 Tuesday: Back and Biceps. 3 Wednesday: Shoulders and Abs. 4 Thursday: Legs and Abs. Stretching: Stretch before and after your workout

What is a 4 day split and why do it?

The 4 day split is the optimal frequency for that. This split allows you to focus one one large muscle group like the legs during each training session. 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.

Is the 4 day split the optimal frequency for muscle growth?

The 4 day split is the optimal frequency for that This split allows you to focus one one large muscle group like the legs during each training session. 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. Rest is as important as intensity for muscle growth.

What is a 4 day workout routine?

This 4 day workout routine is aimed at the intermediate to advanced bodybuilder who is currently in their growth cycle. It’s slightly different to other 4 day splits on this site in that legs (hams/glutes/quads) have been split up into 2 separate days.