When bulking, you want to increase muscle mass while minimizing fat gain. This four-day routine is a great starting point for beginners.
Day 1
Chest:
Incline dumbbell press – 4 sets of 12-15 reps
Flat bench press – 4 sets of 12-15 reps
Pec dec – 3 sets of 12-15 reps
Dips – 3 sets to failure
Back:
Lat pulldowns – 4 sets of 12-15 reps
One-arm row – 4 sets of 12-15 reps
Seated cable row – 4 sets of 12-15 reps
Barbell bent-over row – 3 sets of 12-15 reps
Biceps:
Barbell curls – 4 sets of 12-15 reps
Concentration curls – 3 sets of 12-15 reps
Hammer curls – 3 sets of 12-15 reps
Triceps:
Dumbbell triceps extension – 4 sets of 12-15 reps
Cable triceps extension – 4 sets of 12-15 reps
Lying triceps extension – 3 sets of 12-15 reps
Day 2
Off
Day 3
Shoulders:
Military press – 4 sets of 12-15 reps
Dumbbell overhead press – 4 sets of 12-15 reps
Side raise – 3 sets of 12-15 reps
Front raise – 3 sets of 12-15 reps
Rear delt raise – 3 sets of 12-15 reps
Calves:
Standing calf raise – 4 sets of 12-15 reps
Seated calf raise – 4 sets of 12-15 reps
Donkey calf raise – 4 sets of 12-15 reps
Day 4
Legs:
Squat – 4 sets of 12-15 reps
Leg press – 4 sets of 12-15 reps
Hack squat – 4 sets of 12-15 reps
Lunges – 3 sets of 12-15 reps
Stiff-legged deadlift – 3 sets of 12-15 reps
Hamstrings:
Lying leg curl – 4 sets of 12-15 reps
Seated leg curl – 4 sets of 12-15 reps
Romanian deadlift – 3 sets of 12-15 reps
Abs:
Crunches – 4 sets of 12-15 reps
Hanging leg raises – 4 sets of 12-15 reps
Captain’s chair leg raise – 3 sets of 12-15 reps
Table of Contents
Is 4 days a week enough to build muscle?
Is 4 days a week enough to build muscle?
Most people would say that four days a week is enough to build muscle. This is especially true if you are new to weightlifting or if you are not working out with the same intensity as you would be if you were trying to achieve maximum results.
That said, there are a few things you can do to help you get the most out of your four-day workout routine. First, make sure that you are working all of your major muscle groups. This means that you should be doing exercises that work your chest, back, shoulders, biceps, triceps, and abs. Second, focus on intensity. You should be working hard enough that you are breathless and sweating by the end of your workout. Third, mix up your routine. If you do the same workout every day, your muscles will get used to it and you will not see the results you are looking for.
If you can commit to four days a week of weightlifting, you will see results. Just be sure to focus on intensity, variety, and whole-body workouts, and you should be on your way to a stronger, leaner body.
What is a good 4 day workout schedule?
A good 4 day workout schedule can help you make the most of your time at the gym and see results. When creating your own 4 day workout schedule, it’s important to include both cardio and strength training.
Here is a sample 4 day workout schedule:
Day 1:
30 minutes of cardio
15 minutes of strength training
Day 2:
30 minutes of cardio
15 minutes of strength training
Day 3:
30 minutes of cardio
15 minutes of strength training
Day 4:
30 minutes of cardio
15 minutes of strength training
In order to see results, it’s important to make sure you are challenging yourself and progressing as you go. You can do this by gradually increasing the amount of weight you are using, the number of reps you are completing, or the length of time you are working out.
Can you build muscle with a 4 day Split?
Can you build muscle with a 4 day split?
Yes, you can build muscle with a 4 day split. You will need to focus on lifting heavy weights and eating a healthy diet in order to see results. A 4 day split allows you to focus on different muscle groups each day, which can help you achieve optimal results.
Some of the benefits of a 4 day split include:
-You can focus on different muscle groups each day, which can help you achieve optimal results.
-You can lift heavier weights, which can help you build muscle mass.
-You can burn more calories and lose weight, if that is your goal.
If you are new to weightlifting, it is important to start out slow and gradually increase the weight you are lifting. It is also important to focus on eating a healthy diet. Eating plenty of protein and carbohydrates can help you build muscle mass.
If you are looking to build muscle, a 4 day split is a great way to do it. Just make sure you focus on lifting heavy weights and eating a healthy diet.
What is the best 4 day training split?
There are many different opinions on the best 4 day training split. Some people believe that you should train each muscle group once a week, while others believe that you should train each muscle group twice a week. There are pros and cons to both of these methods.
Training each muscle group once a week is the most common method. This is because it is the simplest method and it is easier to remember. When you train each muscle group once a week, you can lift heavier weights and you can train each muscle group more intensely. This is because you have more time to recover between workouts.
However, when you train each muscle group once a week, you cannot train each muscle group as intensely as you can when you train each muscle group twice a week. This is because you only have 48 hours to recover between workouts.
Training each muscle group twice a week is more efficient because you can train each muscle group more intensely. This is because you have less time to recover between workouts. However, when you train each muscle group twice a week, you cannot lift as heavy weights as you can when you train each muscle group once a week.
So, which is the best 4 day training split?
There is no one-size-fits-all answer to this question. It depends on your individual preferences and your training goals.
Is a 4 day split better than 3?
A 4 day split routine is said to be better than a 3 day split routine because it allows you to give each muscle group more attention. With a 3 day split routine, you might not be able to fully train each muscle group as intensely as you would like. Additionally, a 4 day split routine can help improve your overall strength and muscle mass.
Is lifting 4 days a week too much?
Lifting four days a week is not too much, but it may be too much for some people. When lifting weights, it is important to give your body enough time to rest and recover. Lifting four days a week may not be enough time for some people to recover properly.
Lifting four days a week can also lead to overtraining. Overtraining can cause a number of problems, including loss of muscle mass, decreased strength, decreased endurance, and increased risk of injury.
If you are lifting four days a week and you are not seeing the results you want, you may need to adjust your lifting routine. Try lifting three days a week, or lifting two days a week with a day of rest in between.
How do you structure a 4 day workout?
When structuring a 4-day workout, it’s important to consider the different muscle groups you’ll be working each day. The four-day split routine typically includes one day for the chest and triceps, one day for the back and biceps, one day for the legs, and one day for the shoulders.
In terms of exercises, you’ll want to choose a variety of exercises that target all of the muscle groups. Some basic exercises that you might consider include the bench press, squat, deadlift, and shoulder press.
When planning your workout, it’s important to start with the larger muscle groups and work your way down to the smaller muscle groups. For example, on chest and triceps day, you might start with the bench press and then move on to exercises like the triceps pressdown and skull crushers.
On back and biceps day, you might start with the barbell row and then move on to exercises like the bicep curl. And on leg day, you might start with the squat and then move on to exercises like the leg curl.
Finally, on shoulder day, you might start with the shoulder press and then move on to exercises like the lateral raise and front raise.
When structuring your 4-day workout, make sure to focus on quality over quantity. Try to use the heaviest weight that you can for the prescribed number of reps. If you can’t complete the prescribed number of reps, then the weight is too heavy.
Also, make sure to take adequate rest between sets. Generally, you should aim for a minimum of 2 minutes rest between sets.
If you’re just starting out, it might be a good idea to start with a 3-day split routine instead of a 4-day split routine. A 3-day split routine is a little less demanding and will allow you to focus on mastering the basic exercises.
Ultimately, the best way to structure a 4-day workout is to focus on quality over quantity, use a variety of exercises, and take adequate rest between sets.