4 Day Workout Split | DailyBased

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Want a 4-day workout split that really works? There is nothing worse than spending 4-days a week in a gym. Here is 4-day workout split that needs to be followed.

Day 1: Upper Body Pull (Back & Biceps)

Day 1 workout split focuses on the back and biceps by doing vertical and horizontal pulling movements.

Day 2: Lower Body Push (Quadriceps Dominant)

Day 2 workout split focuses on the big movers of the body. It involves doing exercises like squats, leg presses, and lunges.

Day 3: Upper Body Push (Chest, Shoulders & Triceps)

On the 3rd day, the exercises focus on horizontal and vertical pressing movements. Chest presses and overhead presses make up the bulk of the workout.

Day 4: Lower Body Pull (Hamstring & Glute Dominant)

Day 4 goes to the lower body for pulling dominant movements like dead-lifts.

4 Day Workout Split at Home:

You don’t need a gym membership to have a daily workout routine. This is a 4-day workout split at home for lifters looking to build muscles at home. You can take things up to the level you can get at a gym.

Day 1 – Monday (Lower Body A)

Exercise Sets Reps
Deadlifts (Drop 5 Cycle) 4  
Dumbbell Lunges 4 15-20
Dumbbell Stiff Leg Dead-Lifts 4 12-15
Standing Barbell Calf Raise 4 12-20
Planks 4 60 sec

 

Day 2 – Tuesday (Upper Body A)

Exercise Sets Reps
Bench Press (Drop 5 Cycle) 4
Upright Rows 4 AMAP
Pull Ups 4 8-12
Close Grip Bench Press 4 8-12
Barbell Curls 4 10-12

 

Day 3 – Thursday (Lower Body B)

Exercise Sets Reps
Squats (Drop 5 Cycle) 4
Goblet Squats 4 12-15
Stiff Leg Dead Lifts 4 6-10
Single Leg Dumbbell Calf Raise 4 15-20
Weighted Sit Ups 4 15-20

 

Day 4 – Friday (Upper Body B)

Exercise Sets Reps
Military Press (Drop 5 Cycle)
Barbell Row 4 8-12
Dumbbell Bench Press 4 10-12
Seated Two Arm Dumbbell Extensions 4 10-15
Seated Alternating Dumbbell Curls 4 10-12

 

Popular Workouts:

The most popular workouts are not focused on helping you lose weight but also can energize your body. Here is the list of workouts that are found most valuable and amazing.

  • 12 Minute HIIT Workout for Bad Knee
  • 3 Elliptical Workouts for Weight Loss
  • 5 Minutes to Leaner Legs
  • No Squat No Lunge Booty Workout
  • 6 Minute Yoga for Better Abs
  • 20 Minute Prenatal Cardio Workout
  • 12 Yoga Poses to Help Alleviate Back Pain

Muscle Gain Workout Plan:

Gain 10 Pounds of muscle in just one month with Muscle Gain Workout Plan. This two-phase program is designed to build muscles by keeping the right balance of mass building exercises, sufficient volume and intensity boosting techniques.

Week 1 – 2: Heavy Hitter:

First two weeks of this program are all about lifting heavy with mass building compound exercises. Week 1-2 follows this program/routine in such a way.

Week 1:

  • Day 1: Chest and Triceps
  • Day 2: Legs, Calves & Abs
  • Day 3: Shoulders & Traps
  • Day 4: Back, Biceps & Abs
  • Day 5: Rest
  • Day 6: Rest
  • Day 7: Rest

Week 2:

The same routine follows daily throughout the second week.

  • Day 8: Chest and Triceps
  • Day 9: Legs, Calves & Abs
  • Day 10: Shoulders & Traps
  • Day 11: Back, Biceps & Abs
  • Day 12: Rest
  • Day 13: Rest
  • Day 14: Rest

Week 3-4 – Intensity Boost:

Last two weeks of this program are all about maximizing the size with higher reps and an emphasis on intensity. This program is ideal for promoting muscle growth.

Week 3:

  • Day 15: Chest and Back
  • Day 16: Legs, Calves & Abs
  • Day 17: Shoulders & Traps
  • Day 18: Triceps, Biceps & Abs
  • Daily 19: Rest
  • Day 20: Rest
  • Day 21: Rest

Week 4:

The same routine follows daily throughout the fourth week.

  • Day 22: Chest and Back
  • Day 23: Legs, Calves & Abs
  • Day 24: Shoulders & Traps
  • Day 25: Triceps, Biceps & Abs
  • Daily 26: Rest
  • Day 27: Rest
  • Day 28: Rest

Weight Loss Workout Plans:

Weight Loss Workout Plan depends on how much weight you want to lose. Follow this workout plan and practice the right food in the right quantity. The key to weight loss includes interval training with your cardio program. With this 5 days a week workout plan, you can burn more calories and start to lose weight.

45 Minutes Indoor Cycle (Monday, Wednesday, Friday)

  • Warm up for five minutes on the bike at a comfortable pace (set resistance at five at a scale of ten).
  • Increase your pace to a sprint for 30 seconds.
  • Then pedal at a comfortable recovery pace at 60 seconds.
  • Complete 10 rounds of 30 seconds sprint followed by 60 seconds of recovery.
  • Increase the tension to moderately heavy (7 or 8 at a scale of ten) and ride for 2 minutes and 30 seconds.
  • Stand up with your hands on the handlebars, your feet flat, and your hips over the seat.
  • Ride standing for another 2 minutes and 30 seconds.
  • Reduce the tension back to five and repeat the sprint portion.
  • Complete 10 rounds of 30-second sprints followed by 60 seconds of recovery.
  • Cool down by reducing your tension and speed for five minutes.

30 Minutes Running (Tuesday, Thursday)

  • Warm up by walking on the treadmill for three minutes.
  • Increase your pace to jog and jog for five minutes.
  • Increase your pace to a sprint for 30 seconds.
  • Then jog or walk at a comfortable recovery pace for 60 seconds.
  • Complete ten rounds of 30 seconds sprints followed by 60 seconds of a jog or walk recovery.
  • Cool down by reducing your pace to a walk for five minutes.

20 Minutes Strength Training (2 days a week)

Before you begin this 20 minutes strength training, remember that you should always allow one day of rest in between these sessions.

  • Strength train on the running days and try to do so before you run.
  • Complete ten repetitions each of these exercises in the given order.
  • Forward Lunge
  • Body Weight Squat
  • Dumbbell Set-up
  • Dumbbell Chest Press
  • Super Man
  • Front Plank
  • Dumbbell Lateral Raise
  • Standing Dumbbell Hammer Curl
  • Dumbbell Triceps Kickback
  • Move through each exercise, allowing at least 30 seconds of rest in between each set.
  • Repeat another round of all nine exercises for 30 seconds between each set.
  • Cool down by stretching your chest, back, shoulders, front and back of your thighs.

Gym Workout Chart:

Gym Workout Charts are a great source for the beginners to learn a wide range of different gym and bodybuilding techniques. This can help you in building your body muscles and can also help to reduce or gain weight. Here are gym workout charts for arms, legs, back, chest, shoulders, and abs.

Back Workout Chart:

DailyBased Back Workout Chart
DailyBased Back Workout Chart

Leg Workout Chart:

DailyBased Leg Workout Chart
DailyBased Leg Workout Chart

Chest Workout Chart:

DailyBased Chest Workout Chart
DailyBased Chest Workout Chart

Biceps Workout Chart:

DailyBased Biceps Workout Chart
DailyBased Biceps Workout Chart

Forearms Workout Chart:

DailyBased Forearms Workout Chart
DailyBased Forearms Workout Chart

Abs Workout Chart:

DailyBased Abs Workout Chart
DailyBased Abs Workout Chart

Triceps Exercises Chart:

DailyBased Triceps Exercises Chart
DailyBased Triceps Exercises Chart

Shoulder Workout Chart:

DailyBased Shoulder Workout Chart
DailyBased Shoulder Workout Chart

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