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Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives. Upper/lower workouts are thought to be the most optimal training style for those looking to build lean muscle naturally.
With an upper lower split, you train the muscles in your lower body and upper body on separate days. An upper body workout will normally hit your chest, back, shoulders, biceps and triceps, while the lower body workout works your quadriceps, hamstrings, glutes and calves.
An upper/lower split running on four days per week means you will be doing two upper body + two lower body workouts. This has several benefits: Growth & Recovery.
With nearly two decades of experience as a trainer, I can confidently recommend that for most people looking to put on muscle mass and gain strength, the best 4-day split is an Upper Lower Split, with A & B weekly sessions, and a mix of both strength-focused lifts and hypertrophy-focused exercises (in that order).
In this article, I’ve shared an ultimate weekly 4x week split routine that can help increase strength and promote muscle growth. The upper/lower split involves the training of the upper body and lower body on alternate or separate days, which makes it easy to follow as well as provides decent recovery time between sessions.
When it comes to designing an upper/lower body split workout, people fail on three fronts: No differentiation between workouts if performed twice in a week. Here’s an upper/lower body split that hopefully addresses those shortcomings and allows for decent muscle growth.
To help them out, we’ve come up with a comprehensive machine-only 4-day upper lower split that can help them engage each major muscle group twice a week. Without further ado, let’s dive straight into the routine. What Will I Learn? Multiple trials have been conducted to study the efficacy of upper-lower splits spanning over 4 days a week.