THE 4-DAYS-PER-WEEK WORKOUT ROUTINES

THE 4-DAYS-PER-WEEK WORKOUT ROUTINES

SAMPLE TRAINING SPLITS - WORLD TOP TRAINING FITNESS PLANS

You can configure your exercises and workouts dozens of ways to achieve an amazing growing and sculpting every single muscle in your body.

Here are a few samples of how you can do 4-day training splits with exercises by major muscle groups.

THE 4-DAYS-PER-WEEK WORKOUT ROUTINES

 Chest, Back, Traps, and Abs - Day 1
 Quads and Calves - Day 2
 Shoulders and Triceps - Day 3
 Hamstrings, Back, and Biceps - Day 4

ADVANTAGES

DISADVANTAGES

• Greater volume
• Greater overall “pump”
• More muscle specialization
• More isolation exercises
• Greater structure for hypertrophy
• Favorite of endomorph and mesomorph body types
• Average strength gains
• Less recovery
• More central nervous system fatigue
• Not preferred method for ectomorphs
• Higher volume
• Greater chance of over training

 

SAMPLE 4-DAY BODYBUILDING TRAINING SPLITS

 

 

WORKOUT ROUTINE 1—CHEST , BACK, TRAPS, ABS

EXERCISE TYPE OF EXERCISE SETS X REPS IMAGE
Chest Superset* Barbell Bench Press 4 x 8
Chest Superset* Dumbbell Incline Fly 4 x 13
Back Superset Barbell Supine Row 4x 10
Back Superset Eccentric Pullup    4 x 10
Chest Exercise Dumbbell Bench Press 4 x 10
Back/Traps Superset Dumbbell Single-Arm Row 3 x 20 each arm dumbbell single arm row |Bent Over Rear Deltoid Raise - GIF by ProfessionalBodybuilding.xyz
Back/Traps Superset Barbell Shrug   3 x 20 barbell shrugs
Abs Superset Hanging Leg Raise 5 x 20 hanging leg raises | 4 days workout routine | training splits | fitness plans
Abs Superset Supine Floor Reverse Crunch 5 x 20 girl is performing supine reverse crunches | supine reverse crunches

 

Related :

1. GROWING AND SCULPTING MUSCLES - 3 DAYS WORKOUT ROUTINE ( workout 1 )

2. GROWING AND SCULPTING MUSCLES - 3 DAYS WORKOUT ROUTINE ( workout 2 )

3. GROWING AND SCULPTING MUSCLES - 3 DAYS WORKOUT ROUTINE ( workout 3 )

See also how to perform all exercises & tips about all bodybuilding exercises.

SIX PACK ABS - ABDOMINAL EXERCISES

BACK EXERCISES

CHEST EXERCISES

Performing one or all of these training splits - workout routines will always give you great and proven results.

This training routine is especially well for endomorphe and mesomorph body types.

Written by Professional Bodybuilding Gym Coaches.