Why Exactly 4 Days?
A four-day split is the sweet spot. Three days can be too little for experienced lifters, and five or six is really for pros who live in the gym. Four workouts per week give you enough volume and frequency while still leaving time for recovery and having a life.
I've trained on all kinds of programs, and the 4-day split is where I saw the most consistent progress.
Upper/Lower or Push/Pull/Legs?
Option 1: Upper/Lower
- •Monday - Upper body
- •Tuesday - Lower body
- •Wednesday - Rest
- •Thursday - Upper body
- •Friday - Lower body
Every muscle gets worked twice per week, which is optimal for growth.
Option 2: Push/Pull + Legs/Upper
- •Monday - Push (chest, shoulders, triceps)
- •Tuesday - Pull (back, biceps)
- •Wednesday - Rest
- •Thursday - Legs
- •Friday - Full Upper
The Program: Upper/Lower
Upper A (Monday)
- •Barbell Bench Press - 4×6-8. Heavy strenght work
- •Barbell Rows - 4×8. Back balance
- •Seated Dumbbell Press - 3×10. Shoulders
- •Pull-ups - 3×8-12. Back width
- •Dumbbell Flyes - 3×12. Chest finisher
- •Skull Crushers - 3×12. Triceps