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What is a 4-day workout split? A four-day workout split simply means that your programming is based on four lifting days per week, without repeating the same workout twice, says Rothberg.
Split weight training, also known as split routine, or split workout routine, is a type of exercise workout routine. It is a workout regimen where different muscle groups are targeted on separate days, rather than exercising the entire body in a single session.
Check out an example routine below the workout plan. Focus on Progressive Overload. YOUR DIET DRIVES fat loss during a recomp; ... DAY 4: Upper Body Workout 2 FIRST EXERCISE: ...
Hack squat machine. The squat is performed by squatting down with a weight held across the upper back (below the neck) and standing up straight again. This is a compound exercise that also involves the glutes (buttocks) and, to a lesser extent, the hamstrings, calves, and the lower back.
This 4-week, full-body workout is designed to challenge every muscle group for a balanced training plan and balanced fitness gains.
The simplest strength training periodization involves keeping a fixed schedule of sets and reps (e.g. 2 sets of 12 reps of bicep curls every 2 days), and steadily increasing the intensity on a weekly basis. This is conceptually a parallel model, as several exercises are done each day and thus multiple muscles are developed simultaneously.