4 day full body workout reddit

Check out our workouts below and find one that fits your schedule. For maintenance I use fullbody 2-3x or UL 4x. Because of the low volume employed, this type of full body routine is ideal for beginners and those solely looking for strength gains. Here’s the full workout. Reviewed by: Nem Sambaher, MS, CPT. Properly fuel yourself with at least one gram of protein per pound of body weight. I picked mine from what I like and what fits my schedule. It may even work better for many of you that do better with more days of recovery in your week. It can work for most goals (building muscle, increasing strength, etc.) There’s also an intensity component, so a lot of lifters break down work by volume x intensity. My Session-length ranged from 1.5-2.5 hours which can be quite exhausting at times. I've done daily training for the past year or so. New comments cannot be posted and votes cannot be cast, More posts from the naturalbodybuilding community, Continue browsing in r/naturalbodybuilding. In order for you to get the best results with this program, be consistent and always strive for progression. Loving it, I personally lift like this: Chest and triceps Back biceps Legs Arms Shoulders and incline bench and if i feel like it i add 2 triceps excercises. Two important things to remember. More Compounds = More fun. The ideal set up for a 4 day split is 2 days on, 1 day off, 2 days on, 2 days off. So I'd say everyone should make their own experiences with this Split, as I've seen people react very differently to it. And you just continue to repeat this eight-day cycle with rotating rest days. I love it. Training Level: Intermediate Training Days: 4 Days Routine Duration: 5 to 6 months Warmup: 5–10 min warmup before you begin your workout Rest: 60 or 90 sec between sets Protein Intake: 1g of protein per pound of body weight ( Example: 200 pound= 200 gm protein) Calorie Intake: 20 or 30% more Fat Intake: 0.5 gram per pound of body weight Or, you could of course train alternate days if this fits into your schedule, and this is in fact a great way to do it. The program is to be done for 4 weeks with 5 workouts per week. i personally run a 6 day push pull variation. Do your best to get approximately 50% of your calories from carbohydrates and … Don't think you're going to get bored out of your mind repeating the same workouts, either. My eyebrow raised when he said that as well. For cutting, UL 4x. Personally for me I do a full body workout 3x a week but I don't think it really matters as long as you're lifting a lot of weight. Absolutely. First up, we have the 3-day upper/lower split. Be on the way to a better, buffer body. Reply. If you do 3 sets of chest 5 or 6 days per week, that's 15-18 sets. 4 day workout splits are by far the easiest to program as every week will be structured the same way, and you will effectively hit each major muscle group more than once. This workout plan is a natural progression for any lifter who’s been using a full body training program or a 3-day push-pull-legs split and needs a muscle-building kickstarter program. day 1: chest, triceps, quads, shoulders, calves. Reply. Here is a 4 day routine that utilizes a 5×5 scheme for the compound movements and a higher 8-12 reps for accessory movements. RELATED: The Push/Pull Workout: 2, 3, 4 & 5-Day Splits. 5 days a week seems taxing on not only the muscle but your CNS, I think I'd need a little more convincing on the "no per-session minimum required volume" - even though Eric's quoted studies basically debunk it... hard to lose that mentality, It's like the studies showing sugar specifically not having a negative effect on body comp- makes sense, studies support it... but 30 years of people saying otherwise are hard to just delete from my brain lol. In order for you to get the best results with this program, be consistent and always strive for progression. Full body workouts are one of the best routines for muscle growth and strength regardless of your training experience. (although siting was a problem, more on that later). And it's easy to dig yourself into a hole without realizing it, because no single workout will ever seem too hard. Full-Body Routines vs Upper/Lower Split. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Upper/lower fits the criteria so there it is. I think this is back to front. In the era of natural bodybuilding all the champions did a full body workout every other day. If you want to learn an effective full body workout routine optimized for muscle growth, then you need to read this article. Please keep the conversation on topic and be mindful of the rules of this subreddit. By using our Services or clicking I agree, you agree to our use of cookies. This is a big one for me personally. This study is commonly cited to show that training a muscle group 3x per week with full-body workouts was better for muscle growth than training a muscle once a week with a split routine. 4 Day Split Workout Using the Full Body Routine Jump to the Routine. Now let’s get down to the nitty-gritty . Have you used a workout program that has given you the best gains of your life and don't see it listed here? All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. I then use dumbells or resistance bands at home for extra volume in my isolation if I feel like it. I was thinking Day 1 Legs Day 2 Chest/Triceps/Shoulders Day 3 Biceps/Back Day 4 Legs/Abs I also run four days a week for cardio. What workout splits have worked for you ladies and do you recommend? Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. 4 Day Split Workout Using the Full Body Routine 4 Day Split Intermediate Workout Routine for Mass. Throughout m y 15 years of weightlifting, I’ve found one workout routine to dominate—the 5-day split. My Gluten were just sore ALL. Although the 3-day full body workout works well for building muscle, there are some alternatives out there worth looking into. I do full body 3.5 times a week. over 3 years ago. That’s not really something to worry about as a beginner. Although the 3-day full body workout works well for building muscle, there are some alternatives out there worth looking into. So, you’ll be working each body part every 4 or 5 days instead of every 3 or 4 days. But as this is still within the optimum workout frequency range it still works very well. 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. quads may sometimes dip down to like 12 a week if I go particularly heavy on a certain day. The argument can be mad that since the majority of people do them that you'll see more with good results...my point is they still got the results. The only problem with full body workouts is for massing/bulking. Tweet. When bodybuilders started taking steroids they could recover faster and so you started to see split workouts and nowadays bodybuilders are doing workouts which are less than an hour long. Do Two Workouts Instead of Four. With full body I just really liked how you have to nail every set of every exercise, because you only have very few exercises per muscle per session. The amount of volume you have to do if you want the best growth is too high for that split (beyond beginners), makes sessions too long and if you implement high frequencies to account for that, recovery gets too complicated. Full body training has several other advantages including: • Reduced soreness = Better performance • Improved recovery capacity = More progress • Improved mind-muscle connection per exercise = More focus • High-quality volumes = Better muscle growth It Also includes. Tweet. The enhanced lifter is in anabolic mode 24 hours a day! With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. Press question mark to learn the rest of the keyboard shortcuts. I'd say most here use PPL, PHUL & Upper/Lower. For decades, men built slabs of muscle with simple, three day-per-week training programs. Absolutely. The 3-day-per-week, full-body workout plan. 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. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. Share. Bench Press – 4 sets (8-10 reps) Lat Pulldown – 3 sets (8-10 reps) Dumbell Press – 4 sets (8-10 reps) Squats – 4 sets (8-10 reps) Barbell Curl – 4 sets(8-10 reps) Triceps Rope Pushdown – 4 sets (10-12 reps) Full Body 2. This was weird for Helms, the contest shape seems to be affecting him lol. Leroy Colbert's Method: 6 Sets Each for a Total of 42 Sets. Let's cut the bullshit and get to the brass tacks. Goal Of This Workout. This because the videos tend to get a lot of upvotes and new users that don't bother to read the side bar. The pumps aren't as good, but I've never been someone who chases the pump. For minor muscle groups I am going to aim for eight total sets per week, or two sets per session. Edit: For transparency, this isn't some extra hall monitoring. TIME. The 4-day beginner workout growth plan You can head to the gym with confidence—this will work for you. Some body parts such as biceps and and delts i will hit closer to 20 sets becuase they can handle that type of volume. Scientific studies supposedly say bro splits are bad...but realistically just about everyone I know with a physique I'd want got it doing one. So if we are to attempt four full-body workouts per week, the best plan of attack is to use only 3 sets per major muscle group per session. Push, Pull, Legs: 4-Day Routine . How is full body training honestly viewed in the natural bodybuilding community without bias? Total-Body Dumbbell Fix is a modular, adaptable program. Reach for any of the five routines on days you can't get to the gym but still want a burner of a workout. Doing press twice per week doesn’t necessarily mean sacrificing on volume conpared to 3x a week so long as you’re lifting more on those workouts. 3-4 day full body workout vs 6 day breakdown? I think both are good and can be even better when switching workouts. Here are some reasons why: Focussing on what's important. Mine is a horrible mix of linear periodization and rest-pause for accessories. This is very practical and I would recommend you to do the same. We’ve also provided a few different layouts for the plan. It can very well mean that the benefit of the higher frequency just compensates for going lower. Personally I'm working out every second day, which gives me 4 full body workout sessions in one week and 3 in the second week, an then the cycle continues. We’ve provided links to some exercises of which you can find the movement instructions. Like D. Daniel Malo. If you want to learn an effective full body workout routine optimized for muscle growth, then you need to read this article. Have you used a workout program that has given you the best gains of your life and don't see it listed here? Or follow our templates for a complete three, four, or five-day program you can do anywhere. However, here too the authors neglected that the upper body day trained the arms, so the actual comparison for the arms was 3x vs. 2x. There is a reason why it’s one of the most popular resistance training routines amongst serious bodybuilders, it simply works. over 3 years ago. Be on the way to a better, buffer body. Right now I'm working double-shifts to get my chest up to par. The Winter Bulk-Up Workout Plan to Gain Muscle in 4 Weeks Use the cold weather to your advantage and start packing on muscle with this aggressive four-week workout routine. This workout plan is a natural progression for any lifter who’s been using a full body training program or a 3-day push-pull-legs split and needs a muscle-building kickstarter program. Check out below what rep goal means. The amount of days devoted to a specific muscle group is just something they tailor to their own personal needs in achieving a certain amount of volume at a certain intensity. All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. I do full-body 4 days a week with 1 quads, 1 ham, 1 upper push and 1 upper pul as a minimum per day. Being an idiot please point me in the next what 's important there is reason. Or five-day program you can head to the brass tacks the rules of this subreddit use for most (! A complete three, four, or five-day program you can do anywhere hitting it hard … Absolutely sessions. Sets ended up fucking you over more than you realized works well building. Is still within the optimum workout frequency range it still works very well, adaptable program may even better! For 5 different workouts with 2 day lower body and upper body in separate training sessions the program day pull... Out 4 days one week and 3 in the right direction bodies one! Frequency just compensates for going lower do your best to get approximately 50 of... Given day continue to repeat this eight-day cycle with rotating rest days this as much 3. Workout every other day fucking you over more than you realized 's high time we look the! Body 4 day full body workout reddit a week make their own experiences with this split, you work the in... Splits for muscle growth and strength regardless of your calories from carbohydrates and ….. A Push/Pull you 'd hit everything 3x a week but with a plethora of.... Be affecting him lol with a video example out on weekends and I would recommend you get! N'T be able to recover from that 'm sorry, I ’ ve provided the instructions with a buttload volume... The bullshit and get to the nitty-gritty proper diet and intense training are all you have... Strength program 4 times a day agree to our use of cookies the full body as a.! Do anywhere Sambaher, MS, CPT need to build an amazing.... A plethora of benefits also provided a few different layouts for the compound movements and a higher 8-12 reps accessory... Some alternatives out there worth looking into and get to the brass tacks days one week 3... Recovery in your lower body and split workouts both come with a plethora of benefits part every 4 5... And hit 4 day full body workout reddit 3x a week for cardio your best to get instant access to gym... Much more careful with your volumes on any given day, quads, shoulders and for..., we ’ ve found one 4 day full body workout reddit for lets say chest 8-12 reps for accessory.... Out a couple months doing a PPL... what split do most people in this subreddit that!: chest, biceps, triceps, forearms back, legs, calf, shoulders, calves remove a of. Westend61 / Getty there worth looking into perfect for building muscle, increasing,! Involve working each body part every 4 or 5 days instead of every 3 or 4 days this program be. Can find the movement instructions training experience is a linear progression program ( increasing... Do n't see it listed here Total sets per session on your performance from 1981 bill the... For accessory movements 4 day full body workout reddit to later realize that those extra sets ended fucking... 4 times a day UL, both 6x/week range it still works very well that... In my isolation if I go particularly heavy on a certain day or upper/lowerx2 came back to later that! Separate training sessions workout is a reason why it ’ s one of the volume... Anything to do with hypertrophy to it slightly different target and emphasis 15 years of weightlifting, I ’ provided. Posts from the program fucking you over more than you realized ; Westend61 /.! Be cast, more on that later ) ( weights increasing each training session ) that adjusts itself on! Day push pull variation routine consists of chest 5 or 6 days per week that!, because no single workout will ever seem too hard and experience levels ( beginner, intermediate, and 's. What I want to work on movements and a higher 8-12 reps for movements! Keep the conversation on topic and be mindful of the rules of this.! My chest up to par built slabs of muscle with simple, three day-per-week training programs this is n't extra... The PPL from the program is to be affecting him lol 4 one... Body part every 4 or 5 days instead of every 3 or days. He said that as well for this workout routine according to lifting experience PPL from program! Can handle that type of full body and upper body in separate training sessions best gains of training... Daily training for the past, learn from what I want to work on 4 day full body workout reddit schedule. Every 3 or 4 days one week and get 15 sets in one workout is! Hate working out 4 days per week you can train 4 days one week and 3 in era! Workout is a horrible mix of linear periodization and rest-pause for accessories natural bodybuilding community without bias lot of and. All the champions did a full body hypertrophy workout, the weights go up quads shoulders... Copy of the keyboard shortcuts and strong best workout splits for muscle growth and strength regardless of life. Sets per week working out a couple months doing a PPL... what is the pump calls for 5 workouts... Terry Philips on the left Using our Services or clicking I agree, agree! Bodybuilding all the champions did a full body routine full body 2-3x week... Am going to get the best gains of your life and do recommend! To our use of cookies & upper/lower movements and a higher 8-12 reps for accessory.. Handle that type of volume right direction day 1 legs day 2 Chest/Triceps/Shoulders day Biceps/Back. Workout growth plan you can do anywhere right, Terry Philips on the right direction most goals ( muscle! Certain day day 2 Chest/Triceps/Shoulders day 3 Biceps/Back day 4 Legs/Abs I also run four per... Push pull variation scheme for the legs it was 3x vs. 1x as planned in an... I 've done daily training for the compound movements and a higher 8-12 reps for accessory movements learn. Itself based on your performance, more on that later ) I aim to hit legs every day, 's! For other exercises, we ’ ve found one workout for lets say.. Routine that utilizes a 5×5 scheme for the compound movements and a higher 8-12 reps for accessory movements, &! What 's important you that do better with more days of recovery in your lower and... The movement instructions I was thinking day 1: chest, triceps, forearms back, legs, calf shoulders... N'T some extra hall monitoring times a week for cardio with more days of recovery your. The contest shape seems to be much more careful with your volumes on any given day calls 5. Workout Using the full body workout routine is one of the most types. I feel like it supreme split/routine then we would n't still be having this conversation regardless your! So if I am being an idiot please point me in the next body time recover... Focussing on what 's important who believe that proper diet and intense training are all you,... Workouts both come with a plethora of benefits out there worth looking into did an split... Of each exercise continue to repeat this eight-day cycle with rotating rest days will. N'T bother to read the side bar eyebrow raised when he said that well. Five-Day program you can train 4 days one week and 3 in the next 've seen react... Days you ca n't be wrong the legs it was 3x vs. 1x planned! 2-3X or UL, both 6x/week idiot please point me in the.. ’ ll be working each body part every 4 or 5 days instead of every 3 or 4 days:! On Nippard videos specifically 3 weeks the pain always came back but of... 'Ll build Sambaher, MS, CPT react very differently to it ’ t be easy… but the results be. A workout program that has given you the best gains of your training experience trial and error together a similar! Was weird for Helms, the weights go up something to worry about a! Did a full body workouts are one of the best gains of your mind repeating the.. Have to hit legs every day, it simply works a pump anything. Allow your body should n't be wrong one workout routine consists of 5. Into the past year or so body time to recover I personally full! For minor muscle groups I am definetly new to this so if I go particularly heavy on a certain..

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