The Best 4-Day Workout Split for Muscle Growth (Strength & Hypertrophy)
ฝัง
- เผยแพร่เมื่อ 15 ต.ค. 2024
- In a previous video, we went over the best 3-day split for muscle growth. Some of you, however, are a bit more advanced and may require more volume. And because research suggests that training volume must increase over time, it makes sense that you may have to train a bit more frequently as you get further into your lifting career.
That’s why in this video I break down the best 4-day workout split for muscle growth.
By the end, you’ll know how to take an ordinary, run-of-the-mill workout split and make simple science-based tweaks that help you maximize your efforts in the gym.
4-Day Workout Split for Muscle Growth EXAMPLE:
Upper (Strength) - Push Focus
Bench press 5x5
OHP 4x6
Barbell Row 4x6
Lat Pulldown 3x8-10
Barbell Curls 3x8-10
Triceps Pushdowns 3x8-10
Lower (Strength) - Quads Focus
Front Squat 5x5
Leg Press 4x8
Romanian deadlift 4x6
Quad isolation 3x8-10
Standing calf raise 4x10
Upper (Hypertrophy) - Pull Focus
Pull ups 4x8
Barbell row 4x10
Bench Press 3x12
Chest fly 3x12-15
Lateral Raises 4x12-15
DB Curls 3x12-15
Triceps Pushdowns 3x12-15
Lower (Hypertrophy) - Hamstring/Glute Focus
Deadlifts 3x6
Squats 3x10
Lying Leg Curls 4x10-12
Leg Extensions 4x12-15
Seated calf raise 4x10
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References
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7. suppversity.bl...
8. www.ncbi.nlm.n...
This dude literally talks to us like we’re slow...it’s awesome
lol no yelling and no acting is more precise way to put it
World is full of over eggaggerated ''stuff'', this channel is informative, relaxing and motivational.
Even the bro in blue is tasteful parody.lol
OK I maybe be slow but the channel is good man :)
I like it .. I’m slow
I watch him @ 1.25 speed.
For those who aren't native english speakers like me, it helps a lot that he speaks slowly :)
For real 😂
Oh man watching you lock your knees on those leg press given me the chillllllssss
This guy knows what he’s taking about
This is not well designed to be honest
@@TheUndertaker2408 I agree , I’ve been training for a while and my brother is in pro level , what works for him does not work for me , there are always going to be exemptions, however some basics apply to all ,
@@TheUndertaker2408its actually very well designed. Youll gain strength and look great. If you arent trying to be a bodybuilder this is all you need
I am in my second year of lifting and have been following the upper/lower 4 day a week split for the last year now (minus gym closure during COVID) using the double linear progression method in the 6-8 rep range. I do three months of bulking followed by one month of cutting, and repeat. It is very effective and results in massive gains during the bulk period. Ensure your nutrition and rest are on point to maximize your gains. The only difference from this video guide is I prioritize more compound lifting using free weights instead of using machines for isolation exercises, and do 20 hard sets per muscle group per week (10 hard sets per muscle group per workout). Great Video!
is this program suitable for a 16 year old doing full body exercise for 2 months?
Bro can you make a workout schedule for me ? Like this one...
How long have you been training with this plan? How are the effects?
@@darek7292 I’ve been doing this 5 years now and it works great. I’m 5’10” 178 pounds and well defined. Working on getting back to 170 pounds which is shredded. During bulking phases I’ll bring up lagging body parts like my shoulders, everything else you can maintain. Right now I’m cutting so I do minimum volume to maintain strength like 6-8 sets per muscle per week, and do 12-20k steps per day.
@@dankwolf442 What do your leg days look like?
This was the perfect tweak to my structure. I was doing push, pull, legs, rest, full body compound, rest, rest. This solves my issues of only targeting arms once per week and the large rest period from legs to full body day. And I fall right in your range, just hit 6 months of training in November. Thank You!!
You always target your arms when you are doing compound movements
And how did you progress bc i want to start with this workout plan
Update?
your 'old' plan sounds awsome to me. Do you recommend besides what you already stated?
6:07
6:27
7:08
7:34
Thank you
Cheers
You’re 3 day full body exercise was my very first plan! I did it for about 4 months and made incredible gains and success with body composition. I’m in there about every day now and loving it, definitely ready to try this 4 day split
do you have a link for the 3-day program please?
@@jianh1989 th-cam.com/video/bh65H7MGwK8/w-d-xo.html
@@jianh1989link
th-cam.com/video/bh65H7MGwK8/w-d-xo.htmlsi=Cq0zPn0JOq9OAy-4
This is a very good program; thank you for the content.
For Day 3, I added some rear delt isolation work and switched from flat barbell bench press to decline db press.
The Barbell Row certainly hits the rear delts, but with my shoulder issues, I added more into your program for extra support.
With shoulder issue I recommend a hex bar row
how are your results with the program so far?
Flat barbell to decline?
I thought the stork ate it 😭 from behind the trout lol
Dude I followed this guys fullbody routines and did them every other day. And I got my gains then just stayed stagnant at my level, after two months I’m looking forward to trying this routine.next week
Change your routine every few months. Are you using progressive overload (increasing weight, reps and/or intensity)? Are you practicing time under tension?
@@knslingley hey I am coming back after an injury after 5months , should I stick with this or just change workout program ,I have lost all my gains
@@hulk6932 if you're progressing in your current program then stick to it. If not change it up. Remember diet is 80% of your fitness program. I learned not eating enough caused my progression to be slow. With my busy schedule it's hard enough to get in a workout let alone stay on top of my macros.
Sounds good I’m going to try this from next week 💪🏽
Bro thank you so much for this split. I am athlete and i struggle on my muscle growth. I'll do everything from this video,but for day 4 i'll do my plyometry 😎
Hey I’m here to support you. My current workout split is chest biceps, back calves, shoulders triceps, and quads hams. Seen a lot of good success with that split
If u would change to 5day don't under estimate your kegs recovery and do legs on Monday ad Friday
I've watched many different split videos over the years but this is by far the most educational and scientific. It looks perfect for me! I might try Torso & Limbs version of this to emphasize arms more. Thank you very much!
Hi. Have u tried the torso and limbs u mentioned? How did it go? Can u give a simple example routine?
@@iyobakti9964 You can simply move shoulder training to upper body and biceps & triceps to lower body day. I do have my own program, but you can find a lot of examples on youtube.
@@iyobakti9964 this explains it well: th-cam.com/video/hGooEa-fKIg/w-d-xo.html
Great info as usual brotha. I enjoyed your push and pull videos.
Personally. I prefer a 4 day push & pull split. I'm bulking, so I don't really include abs on my pull days. Covid has me doing my workouts at home, and I'm loving the simplicity. Basically, on my push day 2 chest movements, 1 shoulder movement, 1 squat movement and 1 tricep movement. Same exercise number format on my pulling days too, but I substitute calves for abs on my pulling days. Love it!
did you get results with that split?
answer cause im looking to change my split right now lol
Honestly, that's an amazing training plan!
Thanks for this video after going to the gym for 3 years doing a classic bro split I wanted to change things up im 5 weeks into it and I'm managing to lift heavier and seeing results 👍
is this program suitable for a 16 year old doing full body exercise for 2 months?
@@vugarw Yes you will be fine. The best program is the one you can stick to
Thanka for the 4 days workout list im gonna try to do that in gym next time
Can u do a workout split for diff types of athletes? For example: what split and specific exercises would be beneficial for basketball athletes taking into account how they move.
In the gym where I train there's a team that play in the First basketball division with teams like Madrid Unicaja etc, before was the ACB but now I think they change the name, the team is the Obradoiro, as ui see them they do a lot of stability work with exercises like the dumbell press, they do rows in machine, they do partial squats, they do box squats, they do a lot of landmine work like boxers, that's what I saw them doing a lot of times, I think they do full-body but not really for hiperthrophy.
That’s for you to figure out buddy. Do better
@@karlsandin4515 thx Karl. your a star bud.
@@arqumabdullah2462😂😂😂😂 your reaction kills me
The Agoge Diet works so great for those who want to build muscle. My muscles are enjoying it so much and are growing rapidly.
Got my plan, looks good 👌
I'm doing push pull legs nowadays but from 2021 thinking about doing upper lower split so I can train some calisthenics skills on other days
With regards to using linear periodization for strength exercises, so for bench press it would look like this for example:
Week 1: 5x5 @185 lbs
Week 2: 5x4 @190 lbs
Week 3: 5x3 @195 lbs
Week 4: 5x2 @200 lbs
is that correct?
Yeah thats weird he didnt say anything about that
You could also try it this way to better phase into it:
Week 1: 5x5 @185 lbs
Week 2: 5x6 @ 185 lbs
Week 3: 5x7 @ 185lbs
Week 4: 5x5 @ 190 lbs
Repeat
Just asked the same question, I've ran quite a few strength programmes, surprised he wasn't more clear here
Friends, appreciate my training, I will be glad for your support. Health to everyone.👍😉
My issue was that when I got super strong (squatting over 450-500 lbs for reps), I couldn't train more often without overtraining badly.
For me, I found that a training 3 sessions training split (legs/ chest&back/ shoulders&arms), worked best for strength and size.
Maybe try a 3 day full-body Workout split. Day 1 (Push focused), day 2 (Pull focused), day 3( leg focused).
You hit the entire body but 4/6 exercise go to your focus group that day
Love the videos, I attribute a lot of my progress to the information I get from here. Keep em coming!
Kind of off topic, but I was wondering if you could go over your thoughts on the "hex" bar deadlift vs. the traditional one. It is something I have wondered about for a long time, and there isnt too much info on it!
Hex or trap bar will pull less strain on your lower back, may increase your quads activation (cause weight is more in line with your center of gravity, so hams will do less job) and will be probably easier to perform, if you don't have any issues with squat positioning and stability in a back squat position.
Nonetheless, good question to answer in a specific video
Best of both worlds with less stress on body and nervous system. Go for it bro!
So stoked to find this channel. Thanks for thorough and clear content. I've been training using a 3-day PPL split and it's been pretty good. I also train rock climbing once per week. But I'm not seeing the gains I'd like so thinking of adding another weight training day. This workout looks awesome. One question is what about those of us using home gyms and no machines? What are good alternatives to using machines, assuming we have DBs, BBs, racks, and benches?
How is your progress going. Any update you might wanna give
@@supashyarc I've been doing upper lower split for the last while. Four days a week. It's been great. I did a bulk over the last 6 months and put on a decent amount of muscle. I'm in maintenance now. Another thing I did was cut back my volume. I was doing too much. Getting fatigued early in the meso and injuring myself a lot. Now more warm-up sets and super intense working sets but only 2-3 per muscle/exercise per session.
@@nicorellius thnx fir sharing
Doing something very similar atm, but i don't split the uppers by push pull, I do it by horizontal/vertical. I feel like its better to do heavy bench and row on one day than bench and overhead press.
I was just looking for one of these, thank you !!
This video just earned you my subscription.
Amazing, Thank you for sharing this knowledge.
Excellent video.
Just what I don’t understand is shoulders and back exercises I don’t see much off .. where and how do you add these and if so how do you fit in all the compound exercises for chest, back and shoulders?
Now you’ll never know why my comment got 1k likes
Thank you 🙏🏻
playground😳
1.5 is better 😂
Nah bro, 1.5x
For me its 2x
Would it be okay to do
Monday: Push
Wednesday: Legs
Thursday Pull
Saturday: Full Body
I do that split some of the best results I ever got
As usual... great content. But I find i cannot take the music anymore. At least make it a greater contrast (voice MORE DB AND MUSIC LESS DB).
It is like when laugh tracks are so loud on comedies, you cannot take it any more; they distract from the show.
Got a question, the strength rep ranges look dangerous, 5reps for bench press and going all the way to 3 reps in the 3rd week!!!! 😢 Any workaround, for lower day, reps are fine, but for upper strength 5 reps is really heavy and dangerous tbh
Tell me about my workout program of day 4 per week (full body,rest,push,pull,legs,rest,rest)
Sounds good
Tried this, only issues I ran into was how much gap from the push day back to the full body day. Does not maximize Protein Synthesis for push
love this progranne dude well done
This dudes videos are amazing. Learning so much from this channel, it's great! Should I do 30 min cardio and abs on rest days to burn extra calories to reduce fat and maintain a deficit?
Cardio is good, I don't see why you'd do abs to burn calories though, you are better off doing cardio and getting an ab exercise each lower body day.
@@lukaposeidon8490 trying to strengthen my core a little bit. I suffered 2 hernias recently so I figured do some cardio to burn calories and core strengthening to burn a few extra calories and prevent future hernias.
@musclemonster Is it a good idea to replace exercises pulldowns with pull-ups on a strength day? Will this be too much after a heavy bench? press?
this guy makes so much sense
What is a Quad Isolation exercise?
I love full body and Upper/lower split. I Gain serous muscle mass with both of them
This video is probably the most helpful one I've watched. Will be getting on this when the gym's open in 2 weeks! Thanks dude
Man do you still stick to this routine? And how are your results?
@@niklasb.2364 Hey mate, I did see good results but I've swapped to PPL push - pull - legs - push - pull. Monday to Friday then rest sat sun. Finding much better results this way.
@@benhanson4653 thanks for your anwser and i'm happy to hear that! So you train legs just once per week and chest/back muscles twice per week?
@@niklasb.2364 Yeah and try squeeze some cardio in the weekend if I can.
@@benhanson4653 can you tell me your routine?
Super video I’m trying this 4 day split next week👍😄
So, with this linear periodization progression scheme for a 5x5 bench press on Day 1... Day 2 would be 5x4, Day 3 would be 5x3, and on Day 4, we're just doing 2 reps for 5 sets?
really excitedf to try this out thanks
Linear Periodisation - 8:14
Double Progression - 8:43
Thank you very much! Excellent routine options and all round great advice.
dis workout great and al but iv calculated wat muscle he using in the exersize to check if evyting is being used and it seems like your fergot forarms is dis on purpose then explain can i just squize it in the program a forarm workout?
I found this to be a very good video, I’m going to try this spit, and the voice of this video seems like a voice I hv heard in other videos🤔👍😃💪🏋️♂️
what is Quad isolation 3x8-10. I dont understand
Awesome content and I thank you for putting this together ... BUT ... dude the "excitement" in your voice sounds like you won a life time of enemas
This is taking me to next level thank you my guy
about linear periodization what do i do with 5x5 bench press? next week 5x4 + 5lbs ?? help me please
This is an amazing video! Awesome information.
Simple, informative and straight to the point - love it!
is this program suitable for a 16 year old doing full body exercise for 2 months?
@@vugarwany age i was 17 doing this
Please make a weight gain workout split
Weight gain is about nutrition. If you stick to this 4 day split, eat healthy foods, hit your protein target, and have a calorie surplus you’ll gain weight. They usually recommend about 300-500 calories over your maintenance calories.
dis is a verry great video but i dont seem to understand wy there is a -10 behind the lat puldown and evyting under it next sets 6:03
Perfect upper lower routine for faster mass
I can't do a pullup yet but i'm slowly building up to it can I replace the pullups on hypertrophy upper body by Lat Pulldowns again?
Is it bad to do the same exercises each workout
I like this program but isn't it lacking for arms?
I lifted for 6 months last year but then stopped. Should I start with 3 day split or can I continue with 4 day split?
What about warm up sets? We counting the 5x5 without warm up sets or just going straight into heavy sets at 5 reps 5 sets?
What about?
The exercises for back????
On day 2, you recommend a quad isolation workout. Any specific workout do you have in mind?
bulgarian split squat or leg curl
is this program suitable for a 16 year old doing full body exercise for 2 months?
Yes, but don't go towards heavy. It will slow or stop your growth.
Just lift what you can and prioritize correct form. You dont want no injuries at a young age.
What’s quad isolation? Leg extensions ?
Is this an achievable and sustainable workout routine to start if you are in decent shape, know your way around the gym, and have done bodyweight exercises for about 3 months but have not consistently done weight training? I know he said 6 months minimum but still wondering...
Which quad isolation exercise are you recommending 3x8-10 reps of on day 2?
Josh Bradfield me too was wondering
Same
Any response?
Same question which quad isolation exercise?
Did you ever figure it out?
Great video! Can I just use double progression for both main and secondary exercises?
I’m a little confused on the linear periodization part. Are we doing that for exercises that don’t have prescribed rep ranges like the 5x5 bench press for example? So that would mean week 1 is 5x5, week 2 is 5x4, week 3 is 5x3, week 4 is 5x2, and then the next week we reset to 5x5 with slightly heavier load? Do I have this right?
You got it right. It’s and effect progressive overload which will help with muscle growth and strength
Is this enough volume though, only 8 sets for chest each week and you only hit it with bench?
I am confused by the B strength day, there's an exercise called "quad isolation" - is that the case, after squatting and leg pressing? Looking at how the other days are organised it seems it's a typo and meant to be "ham isolation", is that right?
I been doing push, pull, legs, arms for a year now... Time to switch things up.
Won’t that be less beneficial as you are training muscles once a week?
@@realpadrino well I've had pretty good results but that's why I'm gonna switch it up to upper lower split.
Does this routine hit enough shoulders? I've been doing it for a month, have increased in strength but nos so much in muscla mass(while not dieting so it's to be expexted)
That's the only doubt i have atm
It def hits enough shoulders with lat raises and overhead press bench also slightly focuses the shoulders if you feel like its not enough add your own
I added reverse dumbell flys on lower body day 2. Would it be too many exercises with all the leg exercises? I love them fly exercises man
Is it okey that I added barbell hip thrusts to both of the leg workouts?
Hi!! I don't see where abs/lower back exercises fit in here. @musclemonsters Please bro, kindly give us a hint for core-body exercises or even cardio in this 4-day split routine. Thank you bro, greetings from Mexico ;)
what kind of Quad isolation excercise do you mean specifically for day 2 ?
anything that isolates quads, like leg extensions i thnk thats what he means
what is considered a primary exercise vs secondary exercise? Need more clarity on Linear Periodization and Double Progression if anyone can help me out!
8:17
@@jjadmusicdid you ever figure it out?
what do you suggest doing some hiit or cardio couple of days during rest days ?
your videos are the best there is.
They should make a channel in Spanish please, the youtube translation is not very good
Nice video man! Can you please be more specific about the rest times your most recommend for this 4-day split? Both the primary and secondary exercises? Also. how long would you recommend this program last? I'm guessing two to three months tops? Greatly appreciate your input.
I swear I needed this
What is quad isolation?
How does linear periodization work with bench if it’s 5x5?
Hey, i was wondering what did he mean with quad isolation in day 2? I thought about leg extensions but they are already in day 4. What exercise is quad isolation;?
Press.
can i train upper body 3 times and 1 for lower weekly ?
What is meant by Quad Isolation? Leg press?
Do you think I can maybe do a full body/push/pull/legs for a four day routine? Could you maybe make a routine based on that
Am i understanding this correctly, you do these 4 Days in a row and then do 3 rest days? Or plan the rest days inbetween? An answer would be much appreciated
If that works for you. Or you could upper one day, lower the next, have a rest day, then repeat.
If you ask me I may be bias. What works for me is I dont rest for more than a day. I noticed significant gains doing this. But what works for me may not work for you.
Front squat and leg press is not too much in one workout?
Do you guys think that only training your triceps with triceps pushdowns is enough? Same with biceps though - DB curls and barbell curls..
Thank you bro, I’m grateful for you
what is quad isolation in day 2, leg extension?
Excited to try this workout, though a couple of questions...
What are the rest periods for this workout?
Quad isolation?
Thanks!
me too, need know periods of rest
Probably 1 min 30 sec to 2 min
Thank you so much Monster gang !!
Thanks sir.
Love from India 🇮🇳
Thanks for all the top notch tech support Anirban!
Finna try this split tomorrow
I would like to downgrade my routine from 5 days a week to a 4-split workout but there are two issues that dont convince me. The first one is that one doesnt train the different parts of the same muscle (like for example in the routine that the video offers there is no upper/lower chest exercise, just bench press twice and chest fly). The second is that 7 exercises the same day seems like a little bit too much, I dont want a routine where I have to stay for 2 hours in the gym, and unless you superset them that will be the case.
Any way to fix these problems?
you rest for way too long
@@john-peterkrause7237 you rest as long as you need to.
Can I replace squats romanian dead lifts with something else?