4 day bodybuilding workout schedule pdf

This routine will allow you to maximize your training while allowing for optimal rest and recovery times. Sign up below today to learn and ensure you get the most out of the 4 day maximum mass program. 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. Pick the weight up and do as many reps as possible. Perform this 4day workout split for 12 weeks to allow your body time to fully benefit from the program. Best workout split training routines for upper and lower body. Properly fuel yourself with at least one gram of protein per pound of body weight. Alternatively, should you do a full body workout 3 days a week. A classic 4 day weight lifting workout split the fitness tribe. There is a reason why its one of the most popular resistance training routines amongst serious bodybuilders, it simply works. Then the rotation sequence begins again and on it goes. Before beginning any diet and exercise program, consult your physician.

Flatbench barbell press 4 sets of 12, 10, 10, 8 reps. Download as docx, pdf, txt or read online from scribd. A more advanced lifter will normally prefer a 4 day on 3 off split or even a 5 day on 2 off workout split. A mass building routine that features a great combination of effective compound and. The best 4 day workout routine for rapid gains tiger fitness. You actually work out hard only 4 days out of the 8day cycle. This is an intermediate muscle building workout for lifters who. The following 5 day workout routine is based on a 5 day split.

This 4 day workout split mixes muscleblasting workouts with optimized rest. Your free day will be a break from your diet and training schedule. The ultimate 3 dayweek muscle building workout split. Should you split up your routine into upper and lower body and work out 4 days a week.

This is a great routine for the average bodybuilder. Then do 34 strict reps with it and then set the weight down and take 10to15 deep breaths. A tried and true bodybuilding program template t nation. 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 3 5 8. My example here uses training days of monday, wednesday, saturday and tuesdayfrom mondaytuesday 8 days.

For example, if on your first set of lat pulldowns you. Do your best to get approximately 50% of your calories from carbohydrates and make sure you are eating enough healthy fats. The following 4day training split is, as you likely surmised, for those of you who are going to train four days per week. The amount of fat in your body, generally expressed as a percentage. The programs range from powerlifting, powerbuilding, general strength, and bodybuilding styles. This is referred to in bodybuilding circles as a reverse pyramid a standard pyramid goes from higher to lower reps, where you decrease the weight each set to complete the higher rep count. Best 4 day workout split program spreadsheets routine collection. Many would consider this a bodybuilding type routine.