4 Day Split Weight Training Program

This type of workout split is a fairly basic training routine designed for those of you who want to keep your weekends open.

It's a good split because unlike the 5 day split, it allows for more rest, leaving Wednesdays and the weekends open for more rest.

A 4 day weight training split is designed to give alternating 48 and 96 hour rest cycles. A good approach to shocking your body into growth.

As you start to get more advanced with your weight training program, you will find that you need more time in your workout routine to devote the necessary time to it.

That is, your weight training routine will require more intensity in order to keep your body growing.

Particulary, you will need to increase the strength of your major muscles which will be very important when you go forward with more advanced routines.

Let's take a look at sample 4 day split weight training routines:

Day one, and four (Monday, and Thursdays): Chest, shoulders, back and abs;

Day two, and five (Tuesdays and Fridays): Thighs, hamstrings, calves and arms;

Day three (Wednesday): Rest;

Day six (Saturday): Rest;

Day seven (Sunday): Rest.

Here's an alternative weightlifting programs on 4 day split routines:

Day one, and four (Monday, and Thursdays): Chest, shoulders, triceps, and calves;

Day two, and five (Tuesdays and Fridays): Thighs, hamstrings, back, biceps, and abs;

Day three (Wednesday): Rest;

Day six (Saturday): Rest;

Day seven (Sunday): Rest.

To establish a split weight lifting program that works for you, simply get into the mindset that muscle recovery takes anywhere from 48 hours to 96 hours.

As you'll note from the above weightlifting programs on 4 day split, you'll see that there is minimum rest between workout sessions.

Unlike other two and three day splits, you get a minumum of 48 hours to rest each muscle group.

Remember, if the muscle your going to train on a specific day is sore - Take another day off - This will do alot more for your body than training it when it's sore.

Good luck and all the best,

Blake

 

 

 





























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