Best 4 day workout split reddit. Wendler's 5/3/1 is the best 4 day programming I have used.

Best 4 day workout split reddit Whether you're new to lifting or an experienced lifter looking to build muscle and strength, this 4-day per week workout structure can help you progress efficiently without requiring you to spend more days in the gym. A normal day consists of a primary compound (5 sets) an auxiliary lift (4 sets) an upper back exercise (3 sets) and then 2-3 accessories (3 sets each). Lower body (light) on Thursday. I don't have personal preferences or feelings, but I can certainly provide you with a popular and effective 4-day split workout plan that many people find beneficial for building muscle and strength. 4 day split: Day 1-chest/back/ side delts ratio As for split you can still follow your push pull leg split but in a 4 day format but it would make it a 10 day split which would go •day 1: Push •day 2: pull •day 3: rest •day 4: legs •day 5: push •day 6: rest •day 7: rest •day 8: pull •day 9: legs •days 10: rest Repeat There is no best split, just the proper application of principles. Pull: RDLs, pull ups, leg curls, barbell row, shrugs, face pulls, neck extensions, bicep curls, reverse curls. body part split. I was wondering if anyone can suggest me a 4 day split. Hey Fittit! I am currently running a 4-day split which looks like this: Day 1: Chest and Tris Day 2: Back and Traps Day 3: Shoulders and Biceps Day 4: Legs This split is giving alright results. The days alternate between an uppe It also depends on your goals. - Fun to run with secondary exercises changing once every 3 weeks. IMO this structure is best for those who are newer to lifting and can only workout 3 days a week. I really like Push/Pull/Legs but I don't have 6 days to work out. But i can customize one for you depending on your requirements and macros recquirement. Instead of dedicated days for lower I just do hammies on pull day and quads/calves/glutes with push days. My question would be, what body part should i do today since my back/biceps are shot. Any suggestions? Other benefits of the split are that every day is different, lends itself well to DUP, and joint recovery is pretty good because you aren’t hammering your elbows 4 days per week like traditional PPL/bro split. I was looking at PHUL but I really don't like to have a leg or upper day (I'm a total body My split varies quite a lot depending on the goal and time of year. I did upper/lower for years and this was a nice change. With enough food and sleep, and appropriate intensity under the bar on your final sets, you will become very very It’s a 4 day split, you could have a day or two of cardio/abs focus on other days. There are plenty of good 4 day routines there. Full Body: Full body is where you train full body every day. Wendler's 5/3/1 is the best 4 day programming I have used. Whats up everyone! Im not new to working out but i am taking it as serious as ever, I just worked on back n biceps - and I'm sore as shit. If you can handle the volume then I would advise Upper/Lower split, but be careful as you dont have a day of rest between the 4 workout days and it can be taxing. During winter I focus on maximum strength so I do a 4 days a week full body routine similar to powerlifting. I sleep 7-8 hours on school days. - Can break plateaus. Eg: Mondays are arms+shoulders, Tuesdays are legs, Wednesdays are back and chest, Thursdays arms and shoulders, Fridays legs, Saturday back and chest, Sunday rest. Upper body (light) on Tuesday. Day 1: Upper Body (Chest & Mid Back focus) Barbell Bench Press: 4 x 6 to 8 reps Barbell Bent-Over Row: 4 x 6 to 8 reps Incline Dumbbell Press: 3 x 8 to 10 reps Lat Pull-Down: 3 x 8 to 10 reps Skull Crusher 3 x 10 to 12 reps Biceps Curl 3 x 10 to 12 reps Day 2: Lower Body Back Squat: 4 x 6 to 8 reps Best of Reddit; Topics; Content Policy; Plus, hitting arms after a gruelling leg workout is fairly bearable. I am accumulating way too much fatigue training like this after a while. Upper-Lower Split: Best for those who can train 4 days a week, offering a good balance between frequency and intensity. 4 day split: Day 1-chest/back/ side delts ratio what would be a good 4 day workout split? I am currently running a PPL-program 5/6 days a week, PPLPP or PPLPPL. Now looking for a good bodybuilding hypertrophy split that would let me train Monday, Tuesday, Thursday, Friday for example. Most popular 4 day split is UPPER/LOWER. I'm a bit overwhelmed because there are a lot of articles telling me to do different types of routines and using words that I don't understand what to do anyone have any advice for a routine. Coming straight to the pros and cons: Pros: - Well structured and follows a daily undulating periodization format. - Enough room for recovery if running the 4X split. For hypertrophy as long as you're getting at least 2x frequency per muscle group per week, progressively overloading volume, getting 10 - 20 sets per muscle group per week, and training within 4 reps of failure, it doesn't matter which split you do, you'll get good results. ) Upper Body and Lower Body Splitalternating which one you would do twice a week (A/B/A, B/A/B) 3. When they reach a certain strength level, amount of muscle mass, and training intensity, I think they're better off splitting up the upper body volume into more days so they can get more quality sets in without it being as taxing. Pick a routine from the r/fitness wiki, linked in the automod comment. I want my workout to be primarily focused on weight loss but also want to start gaining some strength. Sep 27, 2009 · Welcome to Shaun's 4 day muscle building split workout! This workout was designed by Shaun and should be used by those looking to build muscle and/or gain weight. The second split I saw great results from and was able to recover properly from was this one: Mon-Rest Tue-Chest/Back Wed-Rest Thu- Shoulders Fri- Arms Sat- Legs Sun- Rest It varied due to me being an athlete and having to make adjustments based on being in season/off season. Make sure you have at least one rest day though. What 4-day split would you recommend for a natural lifter and why? I have never tried to work around a powerbuilding workout, it seems much more difficult than a classic hypertrophy training; in particular I really can't calculate volumes with this high intensity. My days looked like this (in order): Push: Safety bar squat, OHP, barbell hack squat, BP, standing calf raise, lat raises, seated calf raise, tricep ext. So what did I do? I included squats to my push workout, and deadlift to my pull workout. You mentioned doing a two day split during your week which I've also done. If its strength related, then you would do monday full body and tuesday active recovery and repeat. what would be a good 4 day workout split? I am currently running a PPL-program 5/6 days a week, PPLPP or PPLPPL. I am a male 5'9 and 235 pounds, I have already changed my diet and started going to the gym but don't really know what I am doing. But for me, I really don't like training upper and lower split. May 6, 2024 · Table of Contents: The best 4-day split workout routine Details of the workout plan Other 4-day splits that are good Benefits of 4-day workout splits Recovery and nutritional advice for lifting weights 4 days a week FAQs BEST HYPERTROPHY PROGRAM SFS Hypertrophy Program Prepare to maximize your gains with our exclusive 12-week hypertrophy You can definitely make a lot of progress on a four day split! I used a four day split for more than a year and made a lot of gains in both size and strength. Lower body (heavy) on Monday. There is no "best" otherwise everyone would always do the same split. ) Full body workout three times a week So I am 15 just getting into gym I have time to get 4 (may change later) days available and have no clue what to do. . A 6 day split with 1 day rest. Does anyone know a good 4 day split as a natty? Upper/lower - I like upper lower for beginners and early intermediates. Workout notes: Always complete warmup sets before the first exercise, one set little to no weight 15-20 reps and one set 50% of starting weight 15 reps. ) Chest/Triceps, Back/Biceps, Shoulder/Legs 2. I have only 4 days per week for training. 4: Light weight high rep full body workout with some glamour lifts such as curls, abs, flys but start with with some light squats, bench, and rows OR a classic body builder split 1: Chest day 2: Leg Day 3: Back day 4: Shoulder Day I want to ask you about my training split. Each day will focus on 1 primary lift, 2 to 3 supplementary lifts/movements, and maybe some high intensity single modality conditioning (sprints, row, sled, airdyne etc). Aug 9, 2024 · I do a 4 day push/pull split. Upper body (heavy I personally believe the 5 day bro split works the best for me. A 4 day split I think would work best for my current schedule. What is the training split I should do that would be most beneficial in muscle gains? From what I've read, the three options would be: 1. I also plan on doing cardio 6 days a week. evjb fkzyh hxewo dpb obkrzegi hmbb qijd jicxt hotnte rvivz