The Best 4-Day Workout Split for Muscle Growth (Strength & Hypertrophy)
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
1. https://www.ncbi.nlm.nih.gov/pubmed/8...
2. https://www.ncbi.nlm.nih.gov/pubmed/2...
3. https://www.ncbi.nlm.nih.gov/pubmed/3...
4. https://pubmed.ncbi.nlm.nih.gov/11991...
5. https://pubmed.ncbi.nlm.nih.gov/20093...
6. https://pubmed.ncbi.nlm.nih.gov/24169...
7. https://suppversity.blogspot.com/2011...
8. https://www.ncbi.nlm.nih.gov/pmc/arti...
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