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Hi everyone. I’m trying to fit in a 4 day split around family life, which means my options are limited! It looks like the easiest split would be: Mon / Wed / Fri / Sat. Basically I’m wondering if this would be a good idea, or should I look to rework it to have 2 rest days after the 2 workout days? Any advice would be much appreciated! see here. Wendler’s 5/3/1 is the best 4 day programming I have used. 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). With enough food and sleep, and appropriate intensity under the bar on your final sets, you will become very very. visit this link.
level 1. goingrogueatwork. · 4y. 5/3/1 4 day variation is what I’m using right now and it’s perfect for me. Each day you focus on one main barbell: bench, squat, DL, and OHP and you add 2-3 accessories. It takes about an hour to complete a workout. 8. level 2. Nspir3. browse around this web-site. I am a big fan of the push/pull/leg split as well. Esp of its a busy time of year I feel like it’s a lot easier to miss a day and just pick up the next day with the workout you missed instead of the 5-6 day splits where if you miss it it might not fit in until the next week like it.
Clearyballs. · 2y. Monday Chest workout. Incline fly, 3 warm up sets, 20, 15; 12 reps. 5 kg, 7&half kg, 10 kg. Incline dumbell press. 4 x 8 to 10 reps to failure using partials at the top to squeeze out part reps when failing. Low incline fly’S using step under bench. 4 x 10 to failure with partials. web link.
A 4-day workout split is one of the most effective splits for strength and hypertrophy. In this article, we go over the different ways to train a 4-day workout routine. We also give you a complete 4-day upper lower split program you can follow, which is the best for building strength and mass (we will explain why). more tips here.
Reddit PPL Program Overview. It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. That’s six days per week. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. Deadlift 1x per week. over here. Let’s go over a few different 4-day workout splits, each with different pros and cons, and each for slightly different goals. 4-Day Full-Body Split. One of the best ways to program a 4-day routine is to cycle through 4 different full-body workouts. see this site.
If I wanted to be a competitive bodybuilder it might be a different story. I currently have a 4 day split similar to the OP, except that I don’t do biceps or triceps isolation, so it’s: Day 1: Legs (quads, calves, hams) Day 2: Chest. Day 3: Deadlifts (regular, not SLDL) and back. Day 4: Shoulders. his response. see it here.