The Best 4 Day Workout Split To Build Muscle
Introduction
As a man who is chasing self development, sculpting a respectable physique requires more than just lifting weights; it requires an efficient, well-balanced program that balances intensity, volume, and necessary rest.
In this guide, we set out the principles of how to training efficiently for both mass and strength, understanding the principles of training to failure and exploring the efficiency of low volume training. We don’t want to focus on being in the gym for hours on end, but instead utilising shorter sessions with more accuracy and intent behind each set.
Program Essentials
Our 4 day split is an upper lower program, with a rest day after each 2 consecutive training days. After experimenting with countless programs and splits, a 4-day split tends to strike the perfect balance between intensity and recovery, whilst still retaining the motivation and excitement of training.
Training to Failure and Low Volume Training
Many bodybuilders swear by high volume training, with plenty of reps in reserve, with ‘volume being key to muscle growth'‘. This isn’t strictly true however, with more modern scientific research suggesting that what really matters are ‘effective reps’, the last 5 reps of a set. Based on this principle, training in relatively low rep ranges of 5-10, training to failure or at least very close to failure is most efficient in terms of fatigue management. The additional sets required to accumulate effective reps, and training at higher reps just tends to have negative effects on recovery.
When training to failure, a lower amount of sets is required to grow, whilst still optimising recovery. Research shows that just 2-4 sets a week per body part can maintain muscle mass, so do we really need 20-30 sets to grow? The answer is probably no. Arguably, the majority of gym goers would benefit from volumes of 6-10 hard sets to failure a week per body part, depending on your ability to train intensely and with accuracy. If your intensity and accuracy is on the lower side, you may find benefits training closer to the higher range of the set guidelines for now, until you build up the training maturity to train with higher intensity and accuracy.
Benefits of Training to Failure
Pushing a set to failure ensures that maximum number of muscle fibres is recruited, leading to the most efficient use of a set to active and stimulate muscle growth. From a time management point of view, you also spend less time in the gym, removing the potential for you to get bored and lose motivation. In addition, from a mental perspective, it is motivating and exciting to push your body on a week to week basis, trying to beat previous numbers.
Benefits of Low Volume Training
As well as optimising time in the gym, low volume training enhances focus and intensity. The less sets you perform, the more that individual sets matter, increasing focus on quality intra-set. You also reduce the chance of overtraining, where overstimulation of the muscle means you are not able to recover adequately to perform in the next session both muscularly and from a mental fatigue point of view.
The Program
The Basic Rules
No. 1 - Rest at least 2 minutes for isolation work, and 3-5 minutes for compounds.
No. 2 - Adhere to 3 rest days a week, ideally taking a rest day after every 2 days of training at the minimum. For example you may train Monday, Tuesday, Thursday, and Friday, taking off Wednesday and the weekend for rest and recovery. This leaves you time to excel in other avenues of life.
No. 3 - train to muscular failure whilst keeping from accurate and controlled. Focus on the target muscle and spend time in both the lengthened (stretched) position and short (contracted) position
No. 4 - Take a deload every 8-10 weeks, and do not needlessly add volume to this program. If you want to add volume to certain body parts, be weary of the additional fatigue this will bring to the rest of your training. You will need to find the balance here for yourself.
No. 5 - Do not switch movements out. Muscle growth is driven by progression, and a large part of progressing a movement is learning the movement pattern and developing the motor skills required to move weight from A to B.
The Program Itself
Session A - Upper
Convering Machine Press 5-7, 8-10
High Incline Smith Machine 5-7, 8-10
Chest Supported Upper Back Row 5-7, 8-10
Single Arm Pulldown 5-7, 8-10
Cable Cuffed Lateral Raise 2x8-10
Dumbbell Curl 2x5-8
Single Arm Pushdown 2x6-10
Session B - Lower
Lying Leg Curl 2x5-8
Hack Squat 5-7, 8-10
Hyperextension 2x5-8
Leg Extension 2x6-10
Calf Raise 3x5-10
Session C - Upper
Incline DB Press 2x5-8
Pec Fly 2x8-10
Lat Pulldown 5-8, 8-10
Single Arm Cable Row 2x8-10
Dumbbell Lateral 2x8-10 + partials
Preacher Curl 2x8-10
Overhead Tricep Extension 2x5-8
Session D - Lower
Barbell RDL 5-8, 8-10
Leg Press 2x8-10
DB Split Squat 1x8-10
Adductor 2x8-10
Calf Press 2x5-8
Conclusion
We hope this post provides you with some direction regarding basic training principles, and an outline of a split that will develop optimal training results, whilst still allowing time to excel in other realms, not spending hours in the gym. Remember the key aspects of training hard and equally focusing on rest and recovery, and we can guarantee you will see results.
Of course, training is not the only fundamental you must master to excel in developing your physique, and we will be touching on how to set up diet and nutrition in future posts whilst balancing an enjoyable social life.
Let us know your thoughts below on this blog post, and share your success with us after following the program! And if you’d like to find out more about training with intensity and low volume, see this excellent in-depth and detailed video by Jordan Peters (TrainedbyJP) below.
