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4 Day Split Workout Routines for Building Muscle & Strength

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Reasons Split Strength Training is the Way to Go in a 4-Day Lifting Routine

Split strength training is a type of weightlifting routine where you focus on one or two muscle groups per day. This allows you to really work those muscles and get the most out of your workout.

A 4-day split workout routine can help you get started with split training and focus on different muscle groups each day. This program will pave the way towards building strength and muscle without spending hours in the gym.

Here is a sample 4-day split routine:

  • Day 1: Chest and Triceps
  • Day 2: Back and Biceps
  • Day 3: Legs (Quads, Hamstrings, Calves)
  • Day 4: Shoulders, Traps, Forearms

Each muscle group is worked once per week, and you can use a variety of exercises to achieve better results. For example, on chest day you could do bench press, dumbbell flyes, and push-ups. On legs day you could do squats, lunges, and calf raises.

You can also add in cardio and ab work on any of the days. Just make sure that you focus on the muscle groups that you are working that day.

Here are some benefits of split strength training:

  • Builds strength and muscles
  • Strengthens bones
  • Improves joint flexibility
  • Helps with weight control

Split strength training is a great way to get the most out of your lifting routine. It allows you to focus on specific muscle groups and get a good workout without spending hours in the gym. Give it a try and see how it works for you!

4 Day Lifting Routine: You Are Working Your Body Generally

The 4-day lifting routine is one where you work out four days a week. This workout hits every body part generally. You are not targeting any specific muscle group on each day, but working your body as a whole.

This type of workout is ideal for beginners who are just starting to lift weights. It is also good for people who cannot spend much time in a gym because of their busy schedule.

The 4 day split workout for strength and muscle is, in fact, a great way to work out your whole body. You will be able to build muscle and burn fat with this type of workout.

To do the 4 day weight lifting routine, you will need to do four sets of each exercise. You will do one set of an exercise and then take a 60-second break. After the break, you will do another set of the same exercise.

You will do this for all four exercises before taking a 2-minute break. You will then repeat the entire circuit two more times for a total of three circuits.

The 4 day split workout routines are particularly effective if combined with the following exercises.

Below are sample 4 day workout splits:

Day 1:

  • Chest: Bench press, dumbbell flyes, push-ups
  • Back: Lat pulldowns, rows, pull-ups
  • Shoulders: Military press, lateral raises, front raises
  • Abs: Crunches, sit-ups, leg raises

Day 2:

  • Legs: Squats, lunges, calf raises
  • Biceps: Curls, hammer curls, preacher curls
  • Triceps: Skull crushers, pushdowns, overhead extensions
  • Abs: Crunches, sit-ups, leg raises

Day 3:

  • Chest: Bench press, dumbbell flyes, push-ups
  • Back: Lat pulldowns, rows, pull-ups
  • Shoulders: Military press, lateral raises, front raises
  • Abs: Crunches, sit-ups, leg raise workouts

Day 4:

  • Legs: Squats, lunges, calf raises
  • Biceps: Curls, hammer curls, preacher curls
  • Triceps: Skull crushers, pushdowns, overhead extensions
  • Abs: Crunches, sit-ups, leg raises

As you can see, this workout hits every muscle group. You are doing a mix of upper and lower body exercises each day.

This workout is perfect for beginners who want to get a taste of everything. It is also good for people who are pressed for time. Try this plan out and see how you like it!

4 Day Lifting Routine: Power Muscle Burn System

The 4 day lifting split workout is one where you work out 4 days a week. This workout hits every body part generally. You are not targeting any specific muscle group on each day, but working your body as a whole.

This type of workout is great for beginners who are just starting to lift weights. It is also good for people who don’t have a lot of time to spend in the gym.

Power , Muscle, Burn

Stick to the 4 day workout plan to torch more calories, build endurance, stamina, and train your body in the most effective way. Here is a sample 4 day split program you can use in your individual training:

  • Day 1: Chest: Bench press
  • Day 2: Lat Pulldowns
  • Day 3: Barbell row
  • Day 4 : Scullcrushers

Best 4-Day Lifting Routine

The 4 day lifting routine is one where you work out 4 days a week. This workout hits every body part generally. You are not targeting any specific muscle group on each day, but working your body as a whole.

This type of workout is great for beginners who are just starting to lift weights. It is also good for people who don’t have a lot of time to spend in the gym.

In this 4-day lifting routine, we will group our workout routine as follows:

  • Day 1: Chest and Triceps
  • 2-nd Day: Back and Biceps
  • 3-rd Day: Rest
  • Day 4: Legs ( Quads, Hamstring, Calves)
  • Day 5: Shoulders, Traps, and Forearms
  • 6-th Day: Rest
  • 7-th Day: Rest

4-Day Weight Lifting Routine

The 4-day lifting routine is a great way to work out your whole body. You will be able to build muscle and burn fat with this type of workout.

To do a 4 day split workout properly, you will need to do four sets of each exercise. You will do one set of an exercise and then take a 60-second break. After the break, you will do another set of the same exercise.

You will do this for all four exercises before taking a 2-minute break. You will then repeat the entire circuit two more times for a total of three circuits.

CHEST AND TRICEPS

To properly tone your chest and triceps muscles:

  • Triceps Pushdowns (3 sets of 10 reps)
  • Chest Press (3 sets of 6 reps)
  • Dumbbell Flys (2 sets of 35-40 reps)
  • Cable Triceps Extension (repeat the exercise for about 5 mins)
  • Push-Ups (1 set of 100-200 reps with the highest speed possible)
  • Seated Dumbbell French Press (2 sets of 6-12 reps)

BACK AND BICEPS

For your back and biceps try the following routine:

  • Deadlifts (2 sets of 5 reps)
  • Seated Dumbbell Curls (repeat the exercise for about 5 mins)
  • One-Arm Dumbbell Rows (3 sets of 10 reps)
  • Lat Pulldown (depending on your fitness and activity levels, 2 sets of 6 reps, or 3 sets of 12 reps)
  • Barbell Rows (3 sets of 8-12 reps)

LEGS

To flaunt toned legs with noticeable muscles, try the following set of exercises:

  • Leg Extension (epeat the exercise for about 5 mins)
  • Dumbbell Step-Ups (3 sets of 10 reps)
  • Sumo-Plie Squats (3 sets of 10 reps)
  • Burpee (1 set of 50 reps)
  • Standing Barbells Calf Raises (3 sets of 10 reps)
  • Squats (3 sets of 10 reps)

SHOULDERS, TRAPS, FOREARMS

To activate and tone your chest and shoulder, trapezius, and forearm muscles, try the following set of exercises:

  • Seated Barbell Shoulder Press (4 sets of 5 reps)
  • Hammer Strength Bench Press (repeat the exercise for about 5 mins)
  • Dumbbell or Barbell shrugs (repeat the exercise for about 5 mins)
  • Dumbbell Side Lateral Raise (2 sets of 40 reps)

4 Day Lifting Routine: Benefits of Strength Training

There are many benefits of strength training. Strength training can help you build muscles, strengthen your bones, and improve your joint flexibility. It can also help with weight control.

Some people think that lifting weights is only for bodybuilders or people who want to bulk up. But that’s not true! Everyone can benefit from strength training.

If you are new to strength training, it is important to start slowly and gradually increase the amount of weight you lift. You should also focus on using good form. This means that you should use proper technique and avoid jerking the weights or using momentum to lift them.

It is also important to warm up before you start lifting weights. You can do this by walking or jogging in place for a few minutes or by doing some light stretching.

Once you have warmed up, you can start your strength training workout. Start with a light weight and do 12-15 repetitions of each exercise. Once you have done one set of each exercise, you can move on to a slightly heavier weight and do 10-12 repetitions.

As you get stronger, you can gradually increase the amount of weight you lift and the number of repetitions you do.

Remember to cool down after your workout by stretching or doing some light cardio.

Strength training provides you with an excellent chance to improve your overall health and fitness. So don’t be afraid to give it a try!

 Help In Building Strength And Muscles

The 4 day split program can help you build muscles. If you are new to strength training, it is important to start slowly and gradually increase the amount of weight you lift. You should also focus on using good form. This means that you should use proper technique and avoid jerking the weights or using momentum to lift them.

Once you have warmed up, you can start your strength training workout. Start with a light weight and do 12-15 repetitions of each exercise. Once you have done one set of each exercise, you can move on to a slightly heavier weight and do 10-12 repetitions.

As you get stronger, you can gradually increase the amount of weight you lift and the number of repetitions you do. If you add long bike rides, swimming, and/or jogging to your workout routine, even more impressive results won’t be long in coming!

Help Strengthen Your Bones

Strength training can also help strengthen your bones. This is especially important for older adults, who are at risk for osteoporosis.

Osteoporosis is a condition that causes the bones to become weak and brittle. It can make them more likely to break.

Strength training can help prevent osteoporosis by increasing bone density. This means that your bones will be stronger and less likely to break.

If you have osteoporosis, it is important to talk to your doctor before starting a strength training program.

Help Improve Your Joint Flexibility

Strength training can also help improve your joint flexibility. This means that your joints will be able to move through a greater range of motion during your workouts.

Improved joint flexibility can help you stay active and reduce your risk of injuries.

 Help With Weight Control

Strength training can also help with weight control. This is because it can help you build muscle and burn calories.

Muscle tissue burns more calories than fat tissue. So, the more muscle you have, the more calories you will burn even when you are at rest.

A strength training program can help you lose weight or maintain your weight. It can also help you tone your muscles and improve your body composition.

4 Day Lifting Routine: Power Muscle Burn System

The 4 day bodybuilding split routine is one where you work out four days a week. This workout hits every body part generally. You are not targeting any specific muscle group on each day, but working your body as a whole.

This workout plan is great for beginners who are just starting to lift weights. It is also good for people who don’t have a lot of time to spend in the gym.

The Power Muscle Burn system is a great 4 day split program. It is designed to help you build muscle and burn fat.

The Power Muscle Burn system is something you need to fit into your daily training schedule. It uses a training method called “cluster sets”. This means that you do a set of an exercise and then take a short break before doing another set of the same exercise.

This type of training is very effective for building muscle. It also can go a long way towards helping you keep your heart rate up and burn more calories during your workouts.

To do the Power Muscle Burn system, you will need to do four sets of each exercise. You will do one set of an exercise and then take a 60-second break. After the break, you will do another set of the same exercise.

You will do this for all four exercises before taking a 2-minute break. You will then repeat the entire circuit two more times for a total of three circuits.

The Power Muscle Burn system is a highly effective 4 day split program that can help you build muscle and burn fat.

 Help With Weight Control

Strength training can also help with weight control. This is because it can help you build muscle and burn calories.

Muscle tissue burns more calories than fat tissue. So, the more muscle you have, the more calories you will burn even when you are at rest.

A strength training program can help you lose weight or maintain your weight. It’s also effective for toning your muscles and improving your overall well-being.

 Help With Balance And Stability

As we get older, we start to lose muscle mass. This can lead to a loss of balance and stability. Strength training can help you maintain your muscle mass and improve your balance and stability.

Help Build Confidence

Strength training plan can also help build your confidence. This is because when you see yourself getting stronger and more toned, you will feel better about yourself.

Strength training can help you build muscle, burn calories, tone your muscles, improve your balance and stability, and build your confidence. These are all great reasons to start a strength training program.

The Bottom Line

Strength training is a great way to work out your whole body. You can build muscle, burn fat, and tone your muscles with this type of workout.

Strength training can also help with weight control, balance and stability, and confidence. These are all great reasons to start a strength training program.

If you are looking for a great 4 day split program, the Power Muscle Burn system is a great option. This workout hits every body part and can help you build muscle and burn fat.

The 4-day lifting routine can be the best option for people who want to work out their whole body. This type of workout is great for beginners who are just starting to lift weights. It is also good for those with a busy schedule. And workout splits will help your muscles recover and rebuild before you start straining them again.

If you are looking for a great 4 day workout routine, the Power Muscle Burn system is certainly worth a shot. This workout hits every body part, helps you build muscle, burn fat, and get the most out of your daily workouts.

FAQ

💪Are 4 day splits effective❓

💪Oh sure. Four-day training splits are great for a large group of trainees, especially those who may have extra family and work commitments. However, many of the best weightlifters in the world choose to train 4 days a week despite having the time to train more frequently.

💪What is a four day split workout❓

💪The 4-day split allows you to split the traditional three-day schedule into more training days. A popular way to organize training using this approach is to train upper body raises on two days and lower body raises on two other days.

💪Is a 4 day split better than 3❓

💪A four-day split is probably better than a three-day split when it comes to targeting individual muscle groups and achieving optimal balance in a particular body part.

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