What is the best workout split for 4 days a week?

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.

Can you build muscle with a 4 day Split?

Absolutely. In fact, for beginners and intermediate lifters, 4 workout days per week is actually the most ideal for building muscle and strength. It allows you to keep the intensity of your workouts high and get adequate recovery in-between sessions, which is the perfect recipe for building muscle and strength.

What is a good split routine for weight lifting?

5. Five-Day Split

• Day 1: Chest—4-5 exercises, 3-4 sets, 6-15 reps.
• Day 2: Back—5 exercises, 3-4 sets, 6-15 reps.
• Day 3: Shoulders, upper traps—4-5 exercises, 3-4 sets, 6-15 reps.
• Day 4: Legs—5-6 exercises, 3-4 sets, 6-15 reps.
• Day 5: Biceps, triceps—3-4 exercises each, 3-4 sets, 6-15 reps.
• Day 6-7: Rest.

Why upper lower split is best?

The Upper/Lower Split Maximizes Hypertrophy. Accumulating research suggests that training muscle groups more than once per week is important for maximizing gains in muscle mass. This increased volume is always better for hypertrophy than a lower training volume.

What’s the best 5 day workout split?

Best 5 Day Workout Schedule:

• Day 1: Chest + (Light) Triceps.
• Day 2: Back + (Light) Biceps.
• Day 3: Core + Forearms + Calves + Cardio.
• Day 4: Shoulders + (Heavy) Triceps.
• Day 5: Legs + (Heavy) Biceps.
• Day 6: Rest (Light core workout as an option)

Are 4 day splits good?

4 Day Split Workout plans provide a good balance of intensity and recovery time for many athletes of all levels. With 4 Day Splits, you can focus on endurance, hypertrophy and strength without destroying your body.

How do you split your 5 day workout?

Best 5 Day Workout Schedule:

1. Day 1: Chest + (Light) Triceps.
2. Day 2: Back + (Light) Biceps.
3. Day 3: Core + Forearms + Calves + Cardio.
4. Day 4: Shoulders + (Heavy) Triceps.
5. Day 5: Legs + (Heavy) Biceps.
6. Day 6: Rest (Light core workout as an option)

What is the Upper Lower 4 day split workout?

The Upper Lower 4 Day Split Workout divides the four workout sessions into 2 days of upper body training and two days of lower body training. Working out half your body each session means you’ll be training a wide range of muscles groups.

Should you set up a workout training split?

Regardless, there are many reasons to set up a new workout training split, just remember a few items when starting a new routine. Always consider 1) Your training experience 2) Your personal goals 3) Your weekly schedule 4) Age and ability to rest and recover 5) Injuries or other health concerns.

How many times a week can I work the 4-day split?

Remember you can shift the entire schedule forward or backward and double your options for 4-day splits if you want to include a Saturday or Sunday. You can also work the 4-Day Split to 2 Upper/Lower workouts per week.

What is a bodybuilder 4 day split?

The classic bodybuilder 4 day split (sometimes called the Bro Split) is the meat and potatoes of four-day splits. It involves training a specific isolated muscle group in each workout.