4 Day Upper Lower Split Workout Plan
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Other workouts only have two rest days because you train each muscle group equaling five days of training.
4 day upper lower split workout plan. Upper lower split workout routine collections 3 day 4 day 5 day frequently asked questions about 4 day split workout programs what are some popular 4 day split workout programs. Thursday is upper body friday is lower body and you have the weekend off. 4 day upper lower split routine. An upper lower split workout program looks like this.
What days you decide to workout is completely up to you. Day 5 exercise sets reps lower body leg press 3 10 20 dumbbell stiff leg deadlifts 3 8 12 leg press calf raise 3 10 15 hack squat 2 8 12 seated leg curl 2 10 12 seated calf raise 2 10 12 planks 3 60 sec hyperextension 3 10 12 3 sec negative day 4 exercise sets reps upper body incline dumbbell bench press 3 8 12 rack deadlifts. It involves doing 4 workouts per week. The 4 day split is one workout style among the hundreds out there however unlike many the 4 day split workout regime is ideal for the beginner to intermediate gym goer with many different styles and schedules of the 4 day split in existence based on your short and long term goals there can be a lot of variance in the 4 day schedule.
As you can see the structure of this split involves having 2 consecutive workouts followed by 1 day off followed by 2 consecutive workouts followed by 2 days off so 2 on 1 off 2 on 2 off. Upper body workout days and lower body workout days. The 4 day workout split is the default version of the upper lower split. To build muscle mass and increase their strength.
If the high intensity interval training hiit training days are completed then the program expands into a 6 day per week program 4 lifting days 2 hiit days. The program calls for you to work out 4 days per week. 6 day ppl routines. You hit the upper body on monday lower body on tuesday then take wednesday off.
Upper body lower body split routines are characterized by alternating upper body training sessions and lower body training sessions. Brogains 10 week powerbuilding program. This is the classic version of this split. There are three rest days instead of the usual two.
This 4 day intermediate and advanced upper body lower body split routine is designed to build muscle and strength efficiently for experienced weight lifters. On upper body workout days you will train the muscles of the upper body. The brogains 10 week powerbuilding program is a 4 day upper lower split routine divided into three phases. Popular 4 day split workout programs include phul gzclp tsa 9 week intermediate and the calgary barbell 8 week and 16 week programs.
Volume strength realization and intensity. This will include the chest shoulders back biceps triceps traps forearms and possibly core. An upper lower workout split is a training style that breaks your workout sessions down into two categories.
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