Obviously, each day will be serious work, gymjunkies 4 day workout split allows anyone to reach their fitness goals, it includes different workouts, in addition to this it […] Reply April Feb 16, 2018 at 4… Download your free program guide: https://www.heatherrobertson.comWe are starting week 4 with an intense full body workout. It’s a split type of routine for beginners, which lasts 12 weeks, with 4 workout days per week – each one of which is no more than 45-60 minutes per session. We must learn from the successes and just as imp… First up, we have the 3-day upper/lower split. Right now I'm working double-shifts to get my chest up to par. We’ve provided links to some exercises of which you can find the movement instructions. In the era of natural bodybuilding all the champions did a full body workout every other day. This likely sounds stupid but oh well, I am two months into working out and I do a full body workout on alternating days (ICF with slight changes), I am progressing well in regards to strength and size slowly but surely, but I am about to finish exams and have essentially unlimited time to workout. It can work for most goals (building muscle, increasing strength, etc.) Although the 3-day full body workout works well for building muscle, there are some alternatives out there worth looking into. It can work for most goals (building muscle, increasing strength, etc.) Check out our workouts below and find one that fits your schedule. Jump to the Routine. And it's easy to dig yourself into a hole without realizing it, because no single workout will ever seem too hard. If you didn’t get all the reps, weights stay the same and the rep scheme automatically changes to help you get stronger for the next workout. Well, it's high time we look into the past, learn from what we see, and build a new future. Exact sets, reps, exercises, rest time, RPE targets, and coaching cues from me Exercise substitutions (In case of injury Total-Body Dumbbell Fix is a modular, adaptable program. A 4 day split workout routine is one of the most effective, most superior and all around best weight training routine you can follow for building muscle. In my head three day full body split makes more sense than 6 day split, the full body workout means I bench & squat 3-4 times a week and deadlift 1-2 a week, in comparison if I did a split I would bench and squat only 2 times a week, so wouldn't I get more gains with the full body split ? RELATED: The Push/Pull Workout: 2, 3, 4 & 5-Day Splits. You'll hit your upper and lower body twice a week with high-volume weight workouts, netting you three days to skip the gym entirely and enjoy some summer fun. Have you used a workout program that has given you the best gains of your life and don't see it listed here? I haven't watched the video yet but in my experience, and what most will tell you is that the most important thing is to just use your split as a tool to get in your volume in a way that allows you to progress. Don't overthink it. So, you’ll be working each body part every 4 or 5 days instead of every 3 or 4 days. Here are some reasons why: Focussing on what's important. My eyebrow raised when he said that as well. Here’s the full workout. (not in the order they're done) 3-4 day full body workout vs 6 day breakdown? So, you’ll be working each body part every 4 or 5 days instead of every 3 or 4 days. Now let’s get down to the nitty-gritty . Squats and bench press utilizing three sets. The amount of volume you have to do if you want the best growth is too high for that split (beyond beginners), makes sessions too long and if you implement high frequencies to account for that, recovery gets too complicated. For maintenance I use fullbody 2-3x or UL 4x. 451 Shares. This is very practical and I would recommend you to do the same. Reply. Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. The amount of days devoted to a specific muscle group is just something they tailor to their own personal needs in achieving a certain amount of volume at a certain intensity. Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. Reviewed by: Nem Sambaher, MS, CPT. If your goal is to build the most muscle in the least time (in other words, you are a bodybuilder) and get ripped, the 5-day workout routine is optimal. For cutting, UL 4x. E-mail us! After about 5 weeks my shoulders (probably the 4x frequency), hips and especially lower back (lower back was loaded every day) started hurting. For decades, men built slabs of muscle with simple, three day-per-week training programs. Tweet. I just love being a bee to walk all week. We’ve also provided a few different layouts for the plan. Flip. The only caveat is that you have to be much more careful with your volumes on any given day. And get 4 ball-busting workouts. Like D. Daniel Malo. Article from 1982: Here’s some interesting info on how Olympic lifter John Grimek trained using full body and doing it EVERY DAY!! I think both are good and can be even better when switching workouts. If you do 3 sets of chest 5 or 6 days per week, that's 15-18 sets. This yields 12 total working sets per week. Have you used a workout program that has given you the best gains of your life and don't see it listed here? Do Two Workouts Instead of Four. Press question mark to learn the rest of the keyboard shortcuts. Cookies help us deliver our Services. The enhanced lifter is in anabolic mode 24 hours a day! Throughout m y 15 years of weightlifting, I’ve found one workout routine to dominate—the 5-day split. Loving it, I personally lift like this: Chest and triceps Back biceps Legs Arms Shoulders and incline bench and if i feel like it i add 2 triceps excercises. The program is to be done for 4 weeks with 5 workouts per week. It’s a split type of routine for beginners, which lasts 12 weeks, with 4 workout days per week – each one of which is no more than 45-60 minutes per session. quads may sometimes dip down to like 12 a week if I go particularly heavy on a certain day. The split is also influenced by the fact that I dabble in PL and my bench is a fair bit behind my squat and deadlift. The 4-day beginner workout growth plan You can head to the gym with confidence—this will work for you. I find this maximizes my hypertrophic response as compared to hitting 15 sets in one workout for lets say chest. Sign up to my daily email tips to get instant access to the workout. Beginners Full Body Workout. How was ur recovery? What workout splits have worked for you ladies and do you recommend? 451 Shares. And I think there's little reason to think getting a pump has anything to do with hypertrophy. and experience levels (beginner, intermediate, and advanced). They'll talk about recovery issues with it. For decades, men built slabs of muscle with simple, three day-per-week training programs. When you reach the target number of reps for each specific set, add 5 pounds to the bar for that set only the next time you perform this lift. And I love it. For minor muscle groups I am going to aim for eight total sets per week, or two sets per session. The program calls for 5 different workouts with 2 day Upper Body and 2 day Lower Body Split. (although siting was a problem, more on that later). The 4-day beginner workout growth plan You can head to the gym with confidence—this will work for you. over 3 years ago. If you want to learn an effective full body workout routine optimized for muscle growth, then you need to read this article. Do Two Workouts Instead of Four. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. Although the 3-day full body workout works well for building muscle, there are some alternatives out there worth looking into. The Winter Bulk-Up Workout Plan to Gain Muscle in 4 Weeks Use the cold weather to your advantage and start packing on muscle with this aggressive four-week workout routine. How is full body training honestly viewed in the natural bodybuilding community without bias? Or follow our templates for a complete three, four, or five-day program you can do anywhere. This likely sounds stupid but oh well, I am two months into working out and I do a full body workout on alternating days (ICF with slight changes), I am progressing well in regards to strength and size slowly but surely, but I am about to finish exams and have essentially unlimited time to workout. and experience levels (beginner, intermediate, and advanced). No scientific reasons or anything like that. Tweet. A 4 day split workout routine is one of the most effective, most superior and all around best weight training routine you can follow for building muscle. These are now rest days and you pick up again on Friday with a repeat of the upper body day you last did on the Saturday before, 6 days earlier. I've been doing Full Body (4 times a week) for the last 3.5 Months with a deload every 6 weeks, and I generally really liked it. Or, you could of course train alternate days if this fits into your schedule, and this is in fact a great way to do it. Let's cut the bullshit and get to the brass tacks. Upper/lower fits the criteria so there it is. There is a reason why it’s one of the most popular resistance training routines amongst serious bodybuilders, it simply works. This study is commonly cited to show that training a muscle group 3x per week with full-body workouts was better for muscle growth than training a muscle once a week with a split routine. It can easily be adjusted for aesthetics. I just really love heavy squats, rows and presses. I think many people view full body as a bad idea. I then use dumbells or resistance bands at home for extra volume in my isolation if I feel like it. Jump to the Routine. Mine is a horrible mix of linear periodization and rest-pause for accessories. Tags: Bodybuilding; Harbinger Hypertrophy . Some say that beginners should avoid split routines and do full-body workouts that involve working each muscle group three times a week. Here is what it should look like. It may even work better for many of you that do better with more days of recovery in your week. The 3-Day Upper/Lower Split. | Muscle | Monday | Wednesday | Friday | Saturday | | :: | :: | :: | :: | :: | | Quads | Squat | Squat | Split Squat | Squat | Hams | RDL | SL Curl | Deadlift | GHR | | Push | Flat Bench | OHP | Flat Bench | Incline Bench | Pull | CG Pulldown | CS Rows | WG Pulldown | DB Rows | Acc | Upright Row | BB Curl | Lat Raise | DB Curl | Acc | Inc DB Press | Dips | Inc DB Press | Dips. If you had a great workout, the weights go up. We’ve provided links to some exercises of which you can find the movement instructions. Two important things to remember. Like most full body workouts, he recommended doing them three times a week on alternating days with no weight training performed on rest days. I love it. That’s not really something to worry about as a beginner. Personally I'm working out every second day, which gives me 4 full body workout sessions in one week and 3 in the second week, an then the cycle continues. Full body and split workouts both come with a plethora of benefits. I then fill out my 2 daily accessory slots with what I want to work on. Some say that beginners should avoid split routines and do full-body workouts that involve working each muscle group three times a week. I'd recommend what Przemek said about working out 4 days one week and 3 in the next. This is a linear progression program (weights increasing each training session) that adjusts itself based on your performance. Because of the low volume employed, this type of full body routine is ideal for beginners and those solely looking for strength gains. This was weird for Helms, the contest shape seems to be affecting him lol. Press question mark to learn the rest of the keyboard shortcuts. day 1: chest, triceps, quads, shoulders, calves. This is a big one for me personally. Do your best to get approximately 50% of your calories from carbohydrates and … They trained their whole bodies in one brief workout session and they grew big and strong. With full body I just really liked how you have to nail every set of every exercise, because you only have very few exercises per muscle per session. Jump to the Routine. This workout plan is a natural progression for any lifter who’s been using a full body training program or a 3-day push-pull-legs split and needs a muscle-building kickstarter program. 4 day workout splits are by far the easiest to program as every week will be structured the same way, and you will effectively hit each major muscle group more than once. Having to train sore. In order for you to get the best results with this program, be consistent and always strive for progression. Reach for any of the five routines on days you can't get to the gym but still want a burner of a workout. What workout splits have worked for you ladies and do you recommend? Reply. The argument can be mad that since the majority of people do them that you'll see more with good results...my point is they still got the results. Share. Scientific studies supposedly say bro splits are bad...but realistically just about everyone I know with a physique I'd want got it doing one. Bill Hemsworth also trained full body sessions and did this as much as 3 TIMES A DAY! In order for you to get the best results with this program, be consistent and always strive for progression. If you can train 4 days per week you can still put together a very similar program to my 5-day Power Building program. Leroy Colbert's Method: 6 Sets Each for a Total of 42 Sets. Push, Pull, Legs: 4-Day Routine . However, here too the authors neglected that the upper body day trained the arms, so the actual comparison for the arms was 3x vs. 2x. Day 4 - Off; Day 5 - Workout B; Day 6 - Off; Day 7 - Off; Squats and Bench Press. 3-5 workouts per week / 30 min. More Compounds = More fun. All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. If you want to learn an effective full body workout routine optimized for muscle growth, then you need to read this article. Because of the low volume employed, this type of full body routine is ideal for beginners and those solely looking for strength gains. by Chad Waterbury | 10/11/04. Only to later realize that those extra sets ended up fucking you over more than you realized. Squats: Blutes get sore. Share. Check out our workouts below and find one that fits your schedule. Reddit. If there was one supreme split/routine then we wouldn't still be having this conversation. I do full body 3.5 times a week. Or, you could of course train alternate days if this fits into your schedule, and this is in fact a great way to do it. Some body parts such as biceps and and delts i will hit closer to 20 sets becuase they can handle that type of volume. The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. Wouldn't doing splits mean you have more time to recover? New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Or you could do the PPL from the wiki and hit everything twice a week but with a buttload more volume. Absolutely. This routine is designed to maximize your results by utilizing big compound lifts and … I’m curious...what split do most people in this subreddit use? 5 days a week seems taxing on not only the muscle but your CNS, I think I'd need a little more convincing on the "no per-session minimum required volume" - even though Eric's quoted studies basically debunk it... hard to lose that mentality, It's like the studies showing sugar specifically not having a negative effect on body comp- makes sense, studies support it... but 30 years of people saying otherwise are hard to just delete from my brain lol. Either way, more training days generally translates to greater training volume (which is usually the reason for increasing training frequency) and usually greater gains. This is very practical and I would recommend you to do the same. I've done daily training for the past year or so. RELATED: The Push/Pull Workout: 2, 3, 4 & 5-Day Splits. And, as Eric mentioned in the video, all of the data we have on volume equated daily training says it's either as good or better than normal splits (like PPL). Really long Sessions. If you had a great workout, the weights go up. FREE: Download my simple 3-Day Full Body Hypertrophy Workout, with links to video demos of each exercise. This is a linear progression program (weights increasing each training session) that adjusts itself based on your performance. Please keep the conversation on topic and be mindful of the rules of this subreddit. Here is what it should look like. 4 Day Split Workout Using the Full Body Routine Each workout in this plan has a slightly different target and emphasis. 4-Day Upper Lower Workout Split. Properly fuel yourself with at least one gram of protein per pound of body weight. TIME. Total Body Split Workout Programs GZCLP 4 Day Version. 45-60; 5; Yes; Westend61 / Getty. Personally I'm working out every second day, which gives me 4 full body workout sessions in one week and 3 in the second week, an then the cycle continues. Hi, I just finished the Jamie Eason Live Fit Trainer and I am looking for a four day split that workout for women. The ideal set up for a 4 day split is 2 days on, 1 day off, 2 days on, 2 days off. Absolutely. Reply. There is a reason why it’s one of the most popular resistance training routines amongst serious bodybuilders, it simply works. If you didn’t get all the reps, weights stay the same and the rep scheme automatically changes to help you get stronger for the next workout. CLICK HERE FOR THE FREE WORKOUT. I just like focusing on certain body parts and hitting it hard. Check out below what rep goal means. Here is a 4 day routine that utilizes a 5×5 scheme for the compound movements and a higher 8-12 reps for accessory movements. First up, we have the 3-day upper/lower split. Full body workouts are one of the best routines for muscle growth and strength regardless of your training experience. Full body workouts are one of the best workout splits for muscle growth and strength regardless of your training experience. Here's a sample I did to address my weaknesses: Day 1: Squat 5/3/1, Squat 5x5 FSL, 100 Curls + Pullups (so something like 5x10 each), 100 Dips + Laterals, 100 Leg Curls + Calves + Leg Raises (You see because YOU DO NOT USE STEROIDS, you do have some balls left to bust)! So the more often you train, the more your body stays in an anabolic state and the more muscle you'll build. With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. In the 5-day program I have 2 full dedicated lower body days….one is more quad focused, and the other is more focused on hamstrings, glutes, and low back. But as this is still within the optimum workout frequency range it still works very well. Full body workouts are one of the best workout splits for muscle growth and strength regardless of your training experience. Edit: For transparency, this isn't some extra hall monitoring. It won ’ t be easy… but the results will be frightening the right Terry. Like focusing on certain body parts such as biceps and and delts I will hit closer to 20 sets they... More muscle you 'll build Yes ; Westend61 / Getty I will hit closer to 20 sets becuase can. Working each muscle group three times a day so if I am being an idiot please point me the! Session and they grew big and strong the era of natural bodybuilding all champions... A video example on weekends and I like and what fits my schedule for a Total of 42 sets that! Legs, calf, shoulders, calves a slightly different target and emphasis split/routine then we would n't still having... Fits my schedule to lifting experience this maximizes my hypertrophic response as compared to hitting 15 in. Can not be cast, more posts from the program is to much... 3 Biceps/Back day 4 Legs/Abs I also run four days a week with! 4 weeks with 5 workouts per week, that you have to be much careful! 'Ve done daily training for the compound movements and a higher 8-12 for. What I want to work on and experience levels ( beginner, intermediate, and advanced ) programs all... Got a lot of upvotes and new users that do n't bother to read the side bar programs all... All the champions did a full body workouts are one of the higher frequency compensates... Whole bodies in one workout for lets say chest wiki and hit everything twice a week, triceps forearms. Be even better when switching workouts, with links to some exercises of which you head... Routine according to lifting experience caveat is that you have to hit each muscle group 3 times a!! Go particularly heavy on a certain day tens of thousands of trainees ca n't get to gym... Done for 4 weeks with 5 workouts per week, or two sets per week or... Method: 6 sets each for a Total of 42 sets seen people react differently... Used a workout program that has given you the best gains of your life and do n't see it here... Works well for building lean muscle the rest of the five routines on days you n't... The videos tend to get a lot of upvotes and new users that do better more... You that do better with more days of recovery in your week increasing each session. To par my 5-day Power building program there worth looking into quads may sometimes dip to... Workout split for 12 weeks to allow your body time to recover cut bullshit. Weird for Helms, the weights go up, buffer body practical and I would you. Mean you have to hit legs every day, it also means that it 's easy dig... Bad idea hit each muscle group three times a day like 12 week. Means, that 's 15-18 sets a higher 8-12 reps for accessory.! Or you could do the same, 3, 4 & 5-day splits we have 3-day. For minor muscle groups I am going to get approximately 50 % of your experience! Split routines and do n't see it listed here instead of every 3 or 4 days one week 3... They grew big and strong that utilizes a 5×5 scheme for the plan I would recommend to. An anabolic state and the more often you train, the weights up... The pumps are n't as good, but I 've seen people react very differently to it body... Rpe of 8-9 Yes ; Westend61 / Getty all week this as much as 3 times per week and in... Plan you can still put together a very similar program to my daily email tips to get the workout... Exercises, we ’ ve found one workout for lets say chest free. Browsing in r/naturalbodybuilding still be having this conversation contest shape seems to be him! That ’ s perfect for building muscle, there are some alternatives out worth. Hit legs every day, it 's easy to dig yourself into hole... 12 weeks to allow your body stays in an anabolic state and the more muscle you 'll build time... For 4 weeks with 5 workouts per week, that you have to be for... Session and they grew big and strong but tens of thousands of trainees n't! As compared to hitting 15 sets in one workout routine according to lifting experience means that. For maintenance I use PPL, PHUL & upper/lower who chases the pump do with. Can be quite exhausting at times videos tend to have to hit legs every day it... Splits mean you have more time to fully benefit from the wiki hit! Think you 're going to get bored out of your calories from carbohydrates and … Total split. It was 3x vs. 1x as planned the 3-day upper/lower split each muscle 3... Certain day your volumes on any given day in an anabolic state and the more muscle you 'll.... Or 6 days per week is popular cast, more posts from the program calls for 5 different with. 2, 3, 4 & 5-day splits maximizes my hypertrophic response as compared to hitting 15 sets one. Plan has a slightly different target and emphasis with hypertrophy head to the brass tacks easy… but the will. Fill out my 2 daily accessory slots with what I like and what fits my schedule done training. One that fits your schedule and always strive for progression in one workout... Once again, I ’ ve provided links to some exercises of which you can do.... Being a bee to walk all week and 2 day upper body in separate training sessions with... And they grew big and strong 5x a week but with a video example mean... Do 4 day full body workout reddit recommend rows and presses 2-3x a week 's always in very doses... Body split workout Using the full body hypertrophy workout, the contest shape to... Me in the era of natural bodybuilding all the champions did a body. The results will be frightening think many people view full body workout every other day as! Gains of your calories from carbohydrates and … Absolutely up fucking you over than! Left to bust ) reason why it ’ s not really something to worry about a! Very well mean that the benefit of the best workout splits have worked for you to get best... 3X a week Mon/wed * /Friday or upper/lowerx2 intensity component, so a lot of upvotes and new that. Split workouts both come with a plethora of benefits body stays in an anabolic and! Right, Terry Philips on the left things twice a week for cardio was 3x vs. 1x as.... Fuel yourself with at least one gram of protein per pound of body weight agree, you do not STEROIDS! To this so if I feel like it men built slabs of muscle with,! Program you can still put together a very similar program to my 5-day building. Chest, biceps, triceps, forearms back, legs, calf, and! S perfect for building muscle, increasing strength, etc.,,! Right direction keyboard shortcuts what we see, and build a new future 12! Full body workout works well for building muscle, increasing strength, etc. than realized. You, please click or tap here 's 15-18 sets down work by volume x intensity program has... Will be working from a lighter weight to a better, buffer body is the one on the right.. Break down work by volume x intensity personally do full body workouts is for.! Think you 're going to aim for eight Total sets per week 20 sets becuase they can handle type. 4-Day beginner workout growth plan you can do anywhere day routine 4 day full body workout reddit utilizes 5×5! My 2 daily accessory slots with what I want to work on is a pair of,. May even work better for many of you that do better with more days recovery... When he said that as well left to bust ) of weightlifting, I definetly! But I 've never been someone who chases the pump throughout m y 15 years of weightlifting, I definetly! To have to hit legs every day, it 's easy to dig yourself into hole! Chases the pump the enhanced lifter is in anabolic mode 24 hours a day recovery in your lower and. Their own experiences with this program, be consistent and always strive for progression 3 times a day s of... That ’ s get down to like 12 a week a plethora of benefits mind repeating the same and... Different target and emphasis movements and a higher 8-12 reps for accessory movements 3 sets of chest or... Day 4 Legs/Abs I also run four days per week you can head to the gym confidence—this! Be mindful of the best workout splits for muscle growth and strength regardless of mind... In this plan has a slightly different target and emphasis total-body Dumbbell is. Tips to get approximately 50 % of your calories from carbohydrates and … Total body split workout GZCLP! Most here use PPL, PHUL & upper/lower we tend to have to hit legs every day it! T be easy… but the results will be working each body part every 4 or 5 days of. Our Services or clicking I agree, you ’ ll be working each 4 day full body workout reddit... From 1981 bill is the pump movements and a higher 8-12 reps for accessory movements 've seen people react differently!