4 Day Workout Routine

Description

The following 4 day workout routine is meant to provide as much rest in between workouts in order to stimulate as much muscle growth as possible while keeping time out of the gym to a minimum. This is a split routine which means muscle groups are trained either individually or grouped in sessions on specific days.

This workout is modeled after a push – pull system in which the body uses “push” exercises on one day and “pull” exercises on another. The main benefit to using this type of system is to allow each muscle group maximum recovery periods for both, direct and indirect muscle stimulation.

Here is the training sequence:

Day 1
Chest / Triceps / Abs
Day 2
Legs
Day 3
Shoulders / Traps
Day 4
Back / Biceps / Abs
Day 5
Workout A - Hip - Thigh - Butt - Upper Body
Day 6
Rest (Cardio Optional)
Day 7
Repeat Cycle

Let’s take a look at the workout:

Workout Points

Duration: 8 – 12 weeks

Goal: Gain strength and build muscle
Method: 4 workouts performed on 4 consecutive days
Between 1 and 3 muscle groups trained with each workout

Several exercises per body part

The workout uses a push pull system

Variable rest periods – matching repetition scheme

Light cardio performed at the beginning of the workout – 5 to 10 minutes

Cardio work at the end of each workout – 20-25 minutes of medium intensity

Notes:
At the end of day 4, you can choose to rest one day or two. I suggest trying to rest for two days for the first 3 or 4 weeks. This will allow your body get comfortable with the routine. After 3 or 4 weeks, try cutting the rest to one day and monitor your strength levels. If you find your weaker, go back to two days rest.
Always have at least one day of rest at the end of the 4th day of training.

Remember to drink at least one gallon of water per day.

Try this tip for a huge boost in strength and muscle gain.

The Workout

Day 1 - Chest / Triceps / Abs

Exercise
Sets
Reps
Rest
Cardio (light)
 
 
5 - 10 minutes
3
12 - 15
30 seconds
3
12 - 15
1 minute
4
15
1 minute
Cardio
Perform for 20 to 25 minutes at moderate pace.

Day 2 - Legs

Exercise
Sets
Reps
Rest
Cardio (light)
 
 
5 - 10 minutes
3
15
1 minute
4
8
1 minute
4
12
1 minute
4
12 - 15
1 minute
3
25
30 seconds
3
15
30 seconds
Cardio (medium intensity)
Perform for 20 to 25 minutes at moderate pace.

Day 3 - Shoulders / Traps

Exercise
Sets
Reps
Rest
Cardio (light)
 
 
5 - 10 minutes
3
12 - 15
40 seconds
4
8
1 minute
3
12 - 15
40 seconds
4
12
1 minute
Cardio (medium intensity)
Perform for 20 to 25 minutes at moderate pace.

Day 4 - Back / Biceps / Abs

Exercise
Sets
Reps
Rest
Cardio (light)
 
 
5 - 10 minutes
5
15 - 20
1 minute
Cardio (medium intensity)
Perform for 20 to 25 minutes at moderate pace.

Try this routine for 8 to 12 weeks. Remember, try resting for at least two days after the fourth day for the first 2 or 3 weeks. Once your body starts to get accustomed to the routine, try resting for one day. If you feel your losing strength, go back to two days of rest. If you find its working, stay with the program until it stops working.

For general workout logs, please see this page here.

If you have any questions about this program, please email me at:

buildingmuscle101 @ vianet.ca (please excuse the spaces – avoid spam bots)

All the best,

Blake

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.