The journey for more muscle can be exciting and overwhelming. With countless workout splits and routines, finding the best approach is more complicated than it seems. For starters, how many days a week should you train? Looking online, anything from three to six days per week seems acceptable. Beyond that, how much volume should you do? How hard should you push each set? What about exercise selection? "Hey man, I just want
to lift weights." Good! That's why you are here. In this article, I will lay out the best 4-day workout splits to build muscle.
Of course, when I say "best," it's subjective. There are other good 4-day workout splits, but to me, three stand out above the rest. So, if you're ready to maximize your muscle gains without spending every waking hour in the gym, one of these 4-day workout splits might be your golden ticket. All you have to do is pick one and run with
it.
Table of contents:
The best 4-day workout splits
The upper/lower split
The upper/lower/push/pull split
The podcast split
Tips for performing and progressing on a 4-day split
The advantages of a 4-day workout split
FAQs
The Best 4-Day Workout Splits
I have made a lot of mistakes in twenty years of lifting weights. If I laid them all out on the page, we both could have a laugh. However, one of my biggest
mistakes was thinking I had to workout six days a week. Notice, I wrote had. I love training. I don't regret the time I spent training six days a week. That said, I wish I would have taken my own advice.
Anytime someone asked me if four days a week was sufficient to build muscle (or gain strength), I said it was. But I acted like the rules didn't apply to me. As most of us do, I thought I was special.
Click below to read the rest of the
article.