But it can lead to injuries, such as sprains, strains and fractures, if it's not done correctly.įor best results, consider these basic weight training principles: You can also work the 4-Day Split to 2 Upper/Lower workouts per week.Weight training offers important health benefits when done properly. Remember you can shift the entire schedule forward or backward and double your options for 4-day splits if you want to include a Saturday or Sunday. Check out the splits below and see how they may meet your fitness goals. 4-day Split Workout Routines also allows time for adding cardio or give you guilt-free rest days. There are many advantages to a 4-day split, particularly with intensity and recovery. Remember there is no single “Best 4-Day Split Workout Routine” just many factors that will contribute to your individual success (diet, genetics, intensity, etc.). As we mentioned before, always consider your experience, goals, recovery, age and schedule into consideration once you change. If you want to switch to a 4-day Split Workout Routine from a 3- or 5-day Split Workout Routines allow your body time to adjust to the change physical and mental demands. If you are currently using a 4-day Split Workout Routine, try switching up the order of muscle groups. You also have to work in other activities you enjoy, cycling, running or any other sports and still provide time for recovery.īelow, we list 15 different 4-day Split Workout Routines to mix up workouts in the gym. With 4 Day Splits, you can focus on endurance, hypertrophy and strength without destroying your body. 4-day Splits: Balanced Workout RoutinesĤ Day Split Workout plans provide a good balance of intensity and recovery time for many athletes of all levels. Always consider 1) Your training experience 2) Your personal goals 3) Your weekly schedule 4) Age and ability to rest and recover 5) Injuries or other health concerns. Regardless, there are many reasons to set up a new workout training split, just remember a few items when starting a new routine. Maybe you are a multi-sport athletes and leg workouts on Friday are tanking your other activities such as long bike rides or runs on the weekend. you need to change your workout split you need to change your workout split or you challenge your body and your brain. Whether your 4-Day Split Workout plans works with your family or work schedules, or maybe one that will better fit with your goals and your schedule. It could be the right time to change-up your current routine. The bad news is these workouts may be producing very little results. You know what to expect each day, your body knows what to expect. Sometimes the easiest steps you can take are to change the number of days you work out or switch the order of muscle groups in the week. I have seen people keep the exact same workout for years, never changing one element. When we have good results from routines, such as a PHUL Workout, we tend to fear switching our workouts. However, 4– or 5-day splits can easily be made to have the equivalent results in strength and muscle for the majority of the population. So how many days should you work out a week? Is a 5-day split better than 4 Day Split? There are so many factors that must be considered. Is the 4-day Split Workout Routine the Best?
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