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  1. SET FOR SET
    https://www.setforset.com/blogs/news/4-day-workout-split

    The Best 4-Day Workout Split for Muscle Mass & Strength

    • With nearly two decades of experience as a trainer, I can confidently recommend that for most people looking to put on muscle mass and gain strength, the best 4-day split is anUpper Lower Split, with A & B wee… See more

    Workout Details

    Other Good 4-Day Workout Splits
    While the upper lower routine is arguably the most suitable option for a 4-day split, there are other options to consider. Let's go over some … See more

    SET FOR SET
    Benefits of 4-Day Splits

    Choosing a 4-day split for your workout program will offer a variety of benefits.Here are the top reasons you should train using a 4-day workout routine. 1. 4-Day Workout R… See more

    SET FOR SET
    Best Recovery Methods For A 4-Day Lifting Routine

    Many trainees confuse “Rest Days” to mean “Do Nothing”. This is a horrible idea that will significantly hinder your progress. What you do outside of the gym can greatly influence y… See more

    SET FOR SET
    4-Day Split FAQs

    Which 4-Day Split Workout Is Best? At SET FOR SET, we strongly believe an upper lower workout program is best for a 4 day split. It allows you to hit muscle groups twice a we… See more

    SET FOR SET
    What is a 4 day muscle building split workout?
    A solid 4 day split workout that is designed for those who want to build lean muscle mass and/or gain weight. Workout was developed by Shaun from the Muscle & Strength forum. Welcome to Shaun's 4 day muscle building split workout! This workout was designed by Shaun and should be used by those looking to build muscle and/or gain weight.
    muscleandstrength.com
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    Table of Contents
    Workout Details
    Benefits of 4-Day Splits
    Best Recovery Methods For A 4-Day Lifting Routine
    4-Day Split FAQs
    What is a 4 day muscle building split workout?
     

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  2. A 4-day weight lifting split involves dividing your workouts into four separate sessions, each targeting specific muscle groups12345. Here's an example of a weekly schedule:
    1. Monday: Lower Body and Legs
    2. Tuesday: Chest and Triceps
    3. Wednesday: Rest
    4. Thursday: Back and Biceps
    5. Friday: Shoulders
    6. Saturday and Sunday: Rest
    Learn more:
    A 4-day powerlifting split covers your squat, bench press, and deadlift training over four sessions a week. Workouts tend to be longer and more intense than other splits to get all the necessary volume done each week, but it is sustainable due to the fact that you get 3 full rest days.

    4-Day Powerlifting Split: How to Structur…

    powerliftingtechnique.com/4-day-powerlifting-split/
    A 4-day split workout is a training routine that divides your workouts into four separate sessions, each targeting specific muscle groups. Unlike full-body or upper/lower split routines, which involve working out the entire body in each session, a 4-day split allows you to focus on different muscle groups on different days.

    Understanding the 4-Day Split Workout …

    burnfit.io/en/blog-en/the-ultimate-guide-to-4-day-spl…

    4 Day Split | Weekly Schedule

    • Monday — Lower Body and Legs
    • Tuesday — Chest and Triceps
    • Wednesday — OFF
    • Thursday — Back and Biceps
    • Friday — Shoulders

    A Classic 4 Day Weight Lifting Workout …

    thefitnesstribe.com/4-day-workout-split/
    The 4 day workout split is the default version of the upper lower split. You hit the upper body on Monday, lower body on Tuesday, then take Wednesday off. Thursday is another upper day, Friday is a lower day and you have the weekend off. Each group of muscles is trained twice a week.

    4 Day Workout Split: Upper/Lower Hype…

    muscleevo.net/upper-lower-split/
    This cover model workout plan involves four days of strength training per week. It follows a conventional body-part split structure, with dedicated days for: back and biceps, chest and triceps, legs and core, and shoulders.

    Cover Model Workout Plan: 4-Day Bod…

    mensfitness.co.uk/workouts/cover-model-plan-4-da…
     
  3. People also ask
    What is a 4 day powerlifting split?
    While my personal experience (and the experience of some of my powerlifting clients) with a 4-day powerlifting split has been positive, it’s worth understanding for yourself before you make up your mind and just take my word for it. A 4-day powerlifting split covers your squat, bench press, and deadlift training over four sessions a week.

    4-Day Powerlifting Split: How to Structure It The Right Way

    powerliftingtechnique.com
    What is the best workout split for bodybuilding?

    Dr. Himabindu Sreenivasulu

    MBBS · 1 years of exp

    For bodybuilding, one of the well-regarded workout splits is the "push-pull-legs" (PPL) routine. This approach divides training into distinct days to target different muscle groups, allowing for sufficient recovery and muscle growth. Push days focus on chest, shoulders, and triceps exercises, while pull days concentrate on the back and biceps. Leg Day addresses quadriceps, hamstrings, and calves. Incorporating rest days is vital for adequate recovery. It's important to note that the best workout split can vary based on individual goals and preferences, and adjustments should be made as needed. Seeking guidance from a fitness trainer or coach can provide personalized recommendations. Furthermore, proper nutrition and recovery practices are essential components of a successful bodybuilding regimen.
    Q&A: Fitness
    bing.com
    What is a 4 day muscle building split workout?
    A solid 4 day split workout that is designed for those who want to build lean muscle mass and/or gain weight. Workout was developed by Shaun from the Muscle & Strength forum. Welcome to Shaun's 4 day muscle building split workout! This workout was designed by Shaun and should be used by those looking to build muscle and/or gain weight.

    Shaun's 4 Day Muscle Building Split Routine

    muscleandstrength.com
    Are 4 day workout splits effective?
    4-day splits can be very effective for building muscle and strength. There are various ways to run a 4-day workout split, but this is the best option for most lifters.

    The Best 4-Day Workout Split for Muscle Mass & Strength

    setforset.com
    What does a 4 day split workout look like?
    Here’s what the 4-day split workout looks like. Since this full-body 4-day split is mostly comprised of heavy compound exercises, you’ll need sufficient rest in between workouts to return to efficient training strength. That’s why you have 3 days off each week. The 4-day split workout doesn’t work without the rest and recovery.

    A Classic 4 Day Weight Lifting Workout Split - The Fitness Tribe

    thefitnesstribe.com
    Are 4-day training splits effective?
    Yes, 4-day splits are effective. 4-day training splits are great for a big group of trainees, particularly those with additional family and job responsibilities. What Is the Most Successful Workout Split?

    Best 4-Day Workout Split (Build Strength & Muscle) - Total Shape

    totalshape.com
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  4. Muscle & Strength
    https://www.muscleandstrength.com/workouts/shauns...

    Shaun's 4 Day Muscle Building Split Routine

     
  5. Outlift
    https://outlift.com/4-day-workout-split

    The Best 4-Day Workout Splits for Building Muscle

    Oct 14, 2023 · The 4-Day Outlift Split (My Favourite) This is how we built the 4-day Outlift workout routine. It has a full-body workout, a lower-body workout, …

    • Estimated Reading Time: 8 mins
    • Muscle & Strength
      https://www.muscleandstrength.com/workouts/4-day...

      4 Day Maximum Mass Workout - Muscle & Strength

    • The Fitness Tribe
      https://thefitnesstribe.com/4-day-worko…

      A Classic 4 Day Weight Lifting Workout Split - The …

      This 4-Day Workout Split mixes muscle-blasting workouts with optimized rest intervals to boost your muscle progression. Here’s what the 4-day split …

      • Estimated Reading Time: 7 mins
      • Lift Vault
        https://liftvault.com/programs/powerlifting/4-day...

        The 6 Best 4 Day Workout Splits for 2024 - Lift Vault

      • kylehuntfitness.com
        https://kylehuntfitness.com/the-best-4-day-workout...

        The Best 4-Day Workout Splits to Build Muscle - Hunt Fitness

      • Exercise With Style
        https://exercisewithstyle.com/4-day-workout-split

        4 Day Workout Split: Ultimate Routines For Strength And Muscle …

      • Shape
        https://www.shape.com/.../4-day-workout-split

        Try This 4-Day Workout Split to Build Strength - Shape

      • Advanced Body metrics
        https://advancedbodymetrics.com/workout-routines/4...

        4 Day Split Workout Routine for Muscle & Strength

      • Jim Stoppani
        https://www.jimstoppani.com/training/beginners-four-day-training-split

        Beginner's Four-Day Weight-Training Split - Jim Stoppani

      • Muscle Evo
        https://muscleevo.net/4-day-workout-split

        Push/Pull/Legs/Full Body Routine: 4-Day Workout Split - Muscle Evo

      • Total Shape
        https://totalshape.com/training/best-4-day-workout-split

        Best 4-Day Workout Split (Build Strength & Muscle) - Total Shape

      • Advanced Body metrics
        https://advancedbodymetrics.com/4-day-workout...

        The Best 4 Day Split Workout Routines for Building Strength and …

      • Muscle Evo
        https://muscleevo.net/upper-lower-split

        4 Day Workout Split: Upper/Lower Hypertrophy Program - Muscle …

      • Fitbod
        https://fitbod.me/blog/4-day-full-body-workout-split

        Best 4 Day Full Body Workout Split For Mass (COMPLETE GUIDE)

      • BoxLife Magazine
        https://boxlifemagazine.com/4-day-workout-split

        So why a 4 day workout split? - BoxLife Magazine

      • BarBend
        https://barbend.com/ultimate-workou

        The Best Workout Splits for Muscle and Strength | BarBend

      • ATHLEAN-X
        https://athleanx.com/articles/the-best-way-to...

        Best Workout Split | Workout Splits Guide - ATHLEAN-X

      • PowerliftingTechnique.com
        https://powerliftingtechnique.com/4-day-powerlifting-split

        4-Day Powerlifting Split: How to Structure It The Right Way

      • BarBend
        https://barbend.com/nick-walker-5-day-training-split

        Nick Walker Reveals New 5-Day Training Split - BarBend

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