COMPLETE 4 DAY SPLIT WORKOUT ROUTINE
There are many different ways to put together a good 4 day split workout routine.
Below is my favorite way to set this up throughout the week:
Monday: Back
Tuesday: Chest/Shoulders
Wednesday: Rest
Thursday: Quads/Hamstrings
Friday: Biceps/Triceps/Calves
Saturday: Rest
Sunday: Rest
This particular 4 day split workout routine properly separates all of the largest muscle groups onto their own days and is structured to eliminate “overlap” throughout the week.
This means that after a given muscle is trained, it will have adequate time to rest and recover before being hit again.
For example, you would ideally not want to train triceps immediately before chest, or biceps before back since these are related muscle groups that work together to perform many movements.
Here’s an actual step by step system for carrying out this 4 day split workout routine…
___________________________________________
Monday: Back
|
Exercise
|
Sets
|
Reps
|
|
Barbell Deadlift
|
2 – 4
|
5 – 7
|
|
Overhand Chin Up
|
2 – 4
|
5 – 7
|
|
One Arm Dumbbell Row
|
2 – 4
|
5 – 7
|
|
V-Bar Pulldown
|
2 – 4
|
5 – 7
|
|
Face Pulls
|
2 – 4
|
8 – 10
|
___________________________________________
Tuesday: Chest/Shoulders
|
Exercise
|
Sets
|
Reps
|
|
Flat Dumbbell Press
|
2 – 4
|
5 – 7
|
|
Incline Dumbbell Press
|
2 – 4
|
5 – 7
|
|
Cable Crossover
|
2 – 4
|
8 – 10
|
|
Seated Overhead Dumbbell Press
|
2 – 4
|
5 – 7
|
|
Standing Cable Side Lateral
|
2 – 4
|
8 – 10
|
___________________________________________
Thursday: Quads/Hamstrings
|
Exercise
|
Sets
|
Reps
|
|
Barbell Squat
|
2 – 4
|
8 – 10
|
|
45 Degree Leg Press
|
2 – 4
|
8 – 10
|
|
Stiff-Legged Deadlift
|
2 – 4
|
8 – 10
|
|
Lying Leg Curl
|
2 – 4
|
5 – 7
|
___________________________________________
Friday: Biceps/Triceps
|
Exercise
|
Sets
|
Reps
|
|
Barbell Curl
|
2 – 4
|
5 – 7
|
|
Tricep Pushdown
|
2 – 4
|
5 – 7
|
|
Standing Machine Calf Raise
|
2 – 4
|
8 – 10
|
|
Standing Dumbbell Curl
|
2 – 4
|
5 – 7
|
|
One-Arm Overhead Dumbbell Extension
|
2 – 4
|
8 – 10
|
|
Seated Machine Raise
|
2 – 4
|
8 – 10
|
___________________________________________
Additional Guidelines
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.
2) The exact weekly layout is not set in stone. For example, if you’d prefer to train Tues/Wed/Fri/Sat or Wed/Thurs/Sat/Sun that is fine. I would recommend that the order of the workouts remain the same though.
3) You can hit abs 2-3 times a week at the end of the workouts. My top recommended ab exercises are swiss ball planks, pallof press, stir the pot, rope crunches, dead bug wall pushes and leg raises.
4) Don’t forget about proper nutrition on top of your weekly workout schedule. Here are a variety of free step by step meal plans you can use below:
I hope you found this 3 day split workout routine information helpful.
– Sean
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