Finding Your Perfect Weight Training Split Part 3: The 4-Day Grind – For the Committed
If you’re ready to level up and dedicate more time to the gym, a 4-day split is your playground! This approach is perfect for those who crave variety and want to dive deeper into muscle building.
How we would do it:
- Day 1: Upper Body Day 1
- Day 2: Lower Body Day 1
- Day 3: Upper Body Day 2
- Day 4: Lower Body Day2
Key Lifts:
- Upper Day 1: Bench Press, Pull-Ups, Rows + Arms
- Lower Day 1: Calves, Deadlifts, Lunges, Leg Extensions
- Upper Day 2: Shoulder Press, Pull-Overs, Rows, Facepulls
- Lower Day 2: Calves, Squats, DB RDL, Leg Curls
With four days, you can focus on isolating muscle groups, hitting each area with intensity. Just remember, while it’s great to lift heavy, balance is key—don’t turn into the Hulk overnight (unless you want to turn green and smash things, which is usually frowned upon in gyms).
Diminishing Returns Insight: It’s tempting to think that a more intense routine equals faster results, but the body needs time to recover. If you’re lifting heavy without proper recovery, you might find yourself taking more days off than you intended. Remember, rest days are just as important as lifting days!
Conclusion: Choose Wisely!
Whether you’re in the 2-day, 3-day, or 4-day camp, the key is to find a split that fits your lifestyle and goals. Focus on compound lifts, avoid the trap of diminishing returns, and always prioritize recovery. If you find yourself with more time on your hands than you expected, prioritise some cardio not more lifting. It’s just as important in keeping you feeling freaking awesome so don’t skip cardio days! So, go forth, hit the weights, and remember: every rep counts, but rest counts even more!
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