wallzuloo.blogg.se - 4 splitt program

#4 SPLITT PROGRAM DOWNLOAD#

Program goals: gain strength, build muscle.Here are the six best 4-day split workout routines and a link to their spreadsheets so you can run the program yourself! GZCLP 4 Day Workout Routine Additional information on PHUL, and other effective 4-day workout programs, is available in the next section. Novice, intermediate, and advanced lifters can benefit from PHUL. PHUL stands for power, hypertrophy, upper, and lower, which is exactly how the program is structured. This particular example is drawn from PHUL, a top-rated upper/lower 4-day workout program that puts an equal emphasis on strength and size. This is an example of how a 4-day workout routine may be organized. Day 5 – barbell front squat, barbell lunge, leg extension, leg curl, seated calf raise, calf press.

Day 4 – incline barbell bench press, flat bench dumbbell flye, seated cable row, one-arm dumbbell row, dumbbell lateral raise, seated incline dumbbell curl, cable tricep extension.

Day 2 – barbell squat, deadlift, leg press, leg curl, calf raise.

Day 1 – barbell bench press, incline dumbbell bench press, bent over row, lat pulldown, overhead press, barbell curl, skull crusher.

A 4-day workout routine is a great choice if you have a lagging muscle group. With the slightly increased training frequency, a 4-day workout routine allows you to effectively prioritize specific muscle groups better than a 3-day workout routine.

Hitting each major muscle group twice a week is ideal for intermediate and advanced trainees, but it’s also extremely effective for beginners.Ĭompared to a 3-day full-body workout routine, your workouts will likely be shorter in duration, but the overall volume may be higher since your training frequency is increased. Three rest days per week facilitates recovery, avoids burnout, and allows you to do other activities besides just lifting weights. Many people gravitate towards a 4-day workout split because it’s one of the most time-efficient methods for building muscle and strength. 4.4 You Can Prioritize Specific Muscle Groups or LiftsĪ 4-day workout split is any exercise program where you only train four days per week.4.3 Great for Building Muscle and Strength Simultaneously.3.6 SPF Powerbuilding 4 Day Workout Plan.3.3 GZCL Jacked and Tan 2.0 4 Day Workout Routine.3.2 The Strength Athlete 4 Day Workout Program.

#4 SPLITT PROGRAM DOWNLOAD#

Whether you’re a complete beginner or an advanced trainee, a 4-day workout routine is a great option for those looking to maximize their results without practically living in the gym.īelow you will find the six best 4-day workout programs and a link to their respective spreadsheets so you can download a copy for free! When it comes to changing your body composition and improving your exercise performance, less is more. Not to mention, rest is extremely important for muscle growth, strength gains, and even losing fat.

One of the best features of a 4-day workout split is three rest days, so you can still do all the other activities you enjoy outside of the gym. Many 4-day workout splits are organized so that you train each major muscle group twice per week, which is arguably the most optimal training frequency. The 4-day workout program is one of the best training splits for anyone with a busy schedule wanting to build muscle, burn fat, or gain strength. If so, check out these links for spreadsheets and additional info.

The 5 Best Creatine Supplements for BulkingĪre you just looking for great 4 day workout split to run?.The 8 Best Pre Workouts for Beginners.