4 day bodybuilding workout schedule pdf

Many would consider this a bodybuilding type routine. This is a great routine for the average bodybuilder. Do your best to get approximately 50% of your calories from carbohydrates and make sure you are eating enough healthy fats. A mass building routine that features a great combination of effective compound and. Download as docx, pdf, txt or read online from scribd. Perform this 4day workout split for 12 weeks to allow your body time to fully benefit from the program. There is a reason why its one of the most popular resistance training routines amongst serious bodybuilders, it simply works. Alternatively, should you do a full body workout 3 days a week. The ultimate 3 dayweek muscle building workout split. Properly fuel yourself with at least one gram of protein per pound of body weight. The programs range from powerlifting, powerbuilding, general strength, and bodybuilding styles. The following 5 day workout routine is based on a 5 day split. This is referred to in bodybuilding circles as a reverse pyramid a standard pyramid goes from higher to lower reps, where you decrease the weight each set to complete the higher rep count. A tried and true bodybuilding program template t nation.

The following 4day training split is, as you likely surmised, for those of you who are going to train four days per week. For example, if on your first set of lat pulldowns you. Then do 34 strict reps with it and then set the weight down and take 10to15 deep breaths. 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. Best 4 day workout split program spreadsheets routine collection. This 4 day workout split mixes muscleblasting workouts with optimized rest. Flatbench barbell press 4 sets of 12, 10, 10, 8 reps. Pick the weight up and do as many reps as possible. Best workout split training routines for upper and lower body. This routine will allow you to maximize your training while allowing for optimal rest and recovery times. The complete 4week beginners workout program muscle. Should you split up your routine into upper and lower body and work out 4 days a week. This is an intermediate muscle building workout for lifters who. You actually work out hard only 4 days out of the 8day cycle.

Before beginning any diet and exercise program, consult your physician. Sign up below today to learn and ensure you get the most out of the 4 day maximum mass program. Your free day will be a break from your diet and training schedule. Day 5 exercise sets reps lower body leg press 3 10 20 dumbbell stiff leg deadlifts 3 8 12 leg press calf raise 3 10 15 hack squat 2 8 12 seated leg curl 2 10 12 seated calf raise 2 10 12 planks 3 60 sec hyperextension 3 10 12 3 sec negative day 4 exercise sets reps upper body incline dumbbell bench press 3 8 12 rack deadlifts 3 5 8. My example here uses training days of monday, wednesday, saturday and tuesdayfrom mondaytuesday 8 days. The best 4 day workout routine for rapid gains tiger fitness. The amount of fat in your body, generally expressed as a percentage. A classic 4 day weight lifting workout split the fitness tribe. A more advanced lifter will normally prefer a 4 day on 3 off split or even a 5 day on 2 off workout split.