![]() Do you want to be able to push it hard in every session?.Do you want to use one of the most effective splits there is?.Do you love the gym but don’t want to spend all of your time there?.What you need to answer is, “Is a 4-day workout split good for you?” For example, some top-rated programs, such as PHAT, are specifically designed to be trained 4 days a week. Even still, many of the best weight lifters in the world choose to work out 4 days a week regardless of having the time to go more often. Knowing how to maximize your time in the gym for these 4 days will mean the difference between your success and failure.Ībsolutely! 4-day workout splits are actually ideal for a large group of trainees, especially those who may have extra family and work pressure. How to progress with our workout program.The Ultimate 4-Day Workout Split Routine for Mass and Strength.Best exercises for a 4 day upper lower workout split.Why the upper lower program is the best for a 4 day workout split.This article will dive into this widely used workout program to teach you all you need to know, including: Still, one of the more common and most efficient workout splits is the 4-day workout split. The best workout split will look differently for different people and can range anywhere from 1 to 6 days a week (No one thinks you’re cool if you workout 7 days a week. And maybe a coach will step in and explain that I’ve got it all wrong, in which case I’ll have learned something.What’s the best workout split? The good thing is there isn’t a “best” workout split, so you don’t need to worry about that. I respect the fact that your primary lifts are as far along as they are, and the fact that you want to work hard and keep getting stronger. Lose the hamstring curls and ab work for sure, and maybe lose the good mornings as well – do you really need them? And maybe do the chinups/pull-downs here rather than on Day 3. (Also, if the ceiling is high enough to do standing DB presses, why can’t you do barbell presses?) Don’t you think those areas are more than adequately addressed with squats and DLs? Lose the hamstring curls and the extra ab work. ![]() Keep the squats and RDLs, and sure, go ahead and do some rows. But lose the dips, lateral raises, and face pulls. Keep the bench presses, the chinups (But 80-120 reps? Really?), and sure, the triceps extensions. Plus there’s that false sense of accomplishment from feeling all beat up and sore the next day.īut all that extra stuff is likely to slow your progress on the primary lifts. And that because they can do lots of extra stuff, they think that they should do lots of extra stuff. And I realize that young guys really like to do lots of extra stuff. I realize that I’m 30 years older than you. That said, this looks like an awful lot of extra stuff to me. And I’ll be interested to see what the coaches have to say. I’m a little out of my league here in that my top numbers are a lot lower than yours. And, frankly, I've never been interested in it much. ![]() I don't do the press, because the slanted roof of my home gym does not allow it. So, the actual progressions would look something like this: My plan for the weight progression on the main exercises is to increase the weight in 2.5% jumps for three weeks, then take two steps back and continue from there. Chin-ups (tendinitis protocol, 80 - 120 reps)
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