What workout splits have worked for you ladies and do you recommend? Many people advocate for splitting the week into a chest and tri workout, back/biceps, shoulder/traps, and legs/abs breakdown. Alternative 4 Day Workout Splits. What is the 12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program? Rest is as important as intensity for muscle growth. ..busy mom with 2 kids so on the off days I mostly walk and am chasing them around. *AMAP = as many reps as possible per set. This routine specifically drew more than 4.6 million views online. You’ll be gradually adding cardio time per week, so you don’t burn yourself out too quickly. To understand why a 3 split training program is the perfect fit for us home trainers you got to understand the basics behind the concept. Here’s what you need to know about this beginner routine before getting started. 3 Day Split Workout For Gaining Muscle Mass. The package now includes The original 21-Day Shred program, plus The 21-Day Bulk, The 21-Day Transition, and The 21-Day At-Home Shred. That’s it. Day 1 - Back and Biceps; Day 2 - Chest and Triceps; Day 3 - OFF; Day 4 - Quads, Hamstrings and Calves; Day 5 - Shoulders, Traps and Forearms; Day 6 - OFF; Day … The 4 Day Split can also be used in conjunction with other training frameworks like Texas Method or HLM organize the stress within your training schedule. With 4 Day Splits, you can focus on endurance, hypertrophy and strength without destroying your body. Compared to my old 5-day split routine, which was amazing but very time consuming, this one is a 4-day split with one additional day of only cardio. Additional Guidelines. Read this first: It's time to get in the cardio my friends! Home / Muscle Building Routines. In terms of creating workout routines, this routine isn’t the first or last that Riley is responsible for. Intensity: After your warmup set, use weights that you can only lift for a maximum of 12 reps. Get the ice and Ibuprofen ready because this 4-Day Workout Split will destroy you. First up, we have the 4-day upper/lower split routine. Absolutely. Each workout consists of 18 sets. The workout plan. January 19, 2020 May 17, 2013 by Cutty. Still, the term is somewhat flexible and can be applied to many […] Here is a volume break down for various frequency approaches: Upper/Lower Split - Target chest twice a week using 6 total sets per session. This split workout hits each muscle group once per week. Home; About Us; Workouts. Hers Workouts 7 Stretches for a Better Workout. Incline Bench Press – 3 sets x 8-10 reps (90-120 seconds), One Arm Dumbbell Row – 3 sets x 10-12 reps (90-120 seconds), Seated Barbell Press – 3 sets x 8-10 reps (90-120 seconds), Pull-Ups – 3 sets x 10 reps (90-120 seconds), Skull Crushers – 3 sets x 10-12 reps (90-120 seconds), Dumbbell Curl – 3 sets x 10-12 reps (90-120 seconds), Squats – 3 sets x 8-10 reps (90-120 seconds), Leg Curl – 3 sets x 12-15 reps (90-120 seconds), Leg Extension– 3 sets x 12-15 reps (90-120 seconds), Leg Press Calf Raise – 3 sets x 15-20 reps (90-120 seconds), Plank – 3 sets x 60 seconds (90-120 seconds), Twisting Hanging Knee Raise – 3 sets x 20 reps (90-120 seconds), Dumbbell Bench Press – 3 sets x 10 reps (90-120 seconds), Barbell Row – 3 sets x 8-10 reps (90-120 seconds), Dumbbell Lateral Raise – 3 sets x 12-15 reps (90-120 seconds), Lat Pulldown– 3 sets x 10-12 reps (90-120 seconds), Cable Triceps Extensions – 3 sets x 10-12 reps (90-120 seconds), EZ Bar Preacher Curl – 3 sets x 10-12 reps (90-120 seconds), Leg Press – 3 sets x 15-20 reps (90-120 seconds), Stiff Leg Deadlift – 3 sets x 8-10 reps (90-120 seconds), Walking Dumbbell Lunge – 3 sets x 10 reps (90-120 seconds), Seated Calf Raise – 3 sets x 15-20 reps (90-120 seconds), Cable Crunch – 3 sets x 20 reps (90-120 seconds), Russian Twist – 3 sets x 20 reps (90-120 seconds). 4 Day Split Workout Using the Full Body Routine. In general, you will train 3-4 upper body exercises on one day, and 3-4 lower body exercises on another. You can do the impossible all at once: Gain muscle mass, pack on the pounds, lose fat, and condition your body. Riley has had online articles published about both muscle building and nutrition. Here is the template. But you want to get that ideal physique relatively soon or in time for summer, not a year from now after multiple cutting and bulking phases. Stretching: Stretch before and after your workout . Note: High volume squats are nothing to sneer at! We’re a little nervous writing this, so brace yourself — we don’t know much about the creator of this workout routine, a guy named Max Riley. Aug 19, 2020 - Explore Savosinmagafur's board "4 day split workout" on Pinterest. This workout plan requires a pretty good base fitness level, even if it is for gym beginners. Every week, you’ll chop an extra 100 calories off your daily calorie count and splurge on moderate and high-carb days. Amazing 3 Day Split Workout(Complete Routine 2020) April 20, 2020 May 10, 2020 ankur 0 Comments. Other popular 4-day split routines include Jim Wendler’s 5/3/1 protocol, Westside Powerlifting Templates, and Russian Block Programs. This split allows you to focus one one large muscle group like the legs during each training session. In my post, how often should you workout, I discussed that the ideal number of workouts per week is 3-4. Now let’s get down to the nitty-gritty. This routine works but in order to meet the requirements of always training four days out of the week, you will have to train on consecutive days certain weeks other wise you will run into issues of only training three times a week on certain weeks. So if we are to attempt four full-body workouts per week, the best plan of attack is to use only 3 sets per major muscle group per session. But here’s what we know based on his online bio. This works well if you’re busy and don’t have the time for a 4-day workout split. Traditional bodybuilding from the golden age of weightlifters have been using this common workout split to target all the main muscle groups while ensuring enough rest time to train at a high intensity. Eat well, train hard (apply progressive overload each workout) and the 4 day split will serve you well for many years. Each workout day consists of 3 – 5 exercises keeping it manageable for the exercise newbie. 4 day workout splits are by far the easiest to program as every week will be structured the same way, and you will effectively hit each major muscle group more than once. This 12-week workout routine will get you to focus on what we can describe as the muscle building (hypertrophy) and muscular endurance rep ranges (8 to 20 reps). Body parts are “split” into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. This yields 12 total working sets per week. The true benefit of this variation is the fact you get 3 full days of rest from resistance and strength training where you can relax and work on your cardio. If you’re able to keep going after 12 reps , increase the eight in increment of 5 or 10 lbs until you’re only able to get 8-12. It contains beginner, intermediate, and advanced home workouts. 1) 4 days on 3 days off. Starting Weight. Aug 19, 2020 - Explore Savosinmagafur's board "4 day split workout" on Pinterest. Yes, when paired with the recommended supplements and diets, this routine can help you to burn fat as advertised. Alternative 4 Day Workout Splits. See more ideas about health and fitness articles, at home workout plan, 4 day split workout. Rest Between sets: Try to keep your rest in between sets to under 2 minutes and above 30 seconds. A 4 day split workout routine is one of the most effective, most superior  and all around best weight training routine  you can follow for building muscle. He also shares his ab, shoulder, and HIT workout routines that seem to woo the internet. Training Level: Intermediate Training Days: 4 Days Routine Duration: 5 to 6 months Warmup: 5–10 min warmup before you begin your workout Rest: 60 or 90 sec between sets Protein Intake: 1g of protein per pound of body weight ( Example: 200 pound= 200 gm protein) Calorie Intake: 20 or 30% more Fat Intake: 0.5 gram per pound of body weight The reason the 3 day split workout is so popular Training; Health & Nutrition; General. I don’t have much time for other cardio on top of this workout. Keep checking back. Upper Body Workout. Do you think that ” No, I can’t achieve my desired physique.? A quick 4 – day split workout plan with progressive supersets for a beginner. This Is The 4 day workout split Over the course of the week, you’ll train hard in the gym four days and recover three days. 4 Day Split Workout Routine for Muscle and Weight Loss. Feel free to send me your feedback or any fitness questions you may have. So don’t go crazy, it’s not that easy. That is the reason why this routine is not recommended if you really want to follow a true 4-day split routine. 4 Day Splits. Are you looking for the best 4 day split routine to pack on muscle and get you into shape? Let’s take a look at what this workout routine entails. Ok now that you know the benefits, the dos and don’ts,  It’s time for the feature presentation. Not a week. With fewer muscle groups trained per day, you're able to increase the volume and intensity of your training—factors that are important to continued progress. This routine can be great for cutting fat and building mass, but you’re going to need a lot of free time to prepare the right diet, commit to four days of cardio, and hit the gym four times a week. An example of this is the upper/lower split, which is a 4 day workout split. Goal: building muscle mass and strength Technical complexity: medium 4-Day Split Duration: 60 – 90 minutes 4 times a week This workout plan is different from standard 4-day split plans in the sense that the training interval in between one specific muscle group…Continue Reading → Hold a pull-up bar with a strong grip so as your palms are facing away … workouts/4-day-maximum-mass-workout 4 DAY MAXIMUM MASS WORKOUT A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets. Plan to work your upper body and your lower body twice per week. Related posts. 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