4 day workout split reddit. ) So I switched to full body 3 days/week.
4 day workout split reddit. Person 1 squats 5 sets of 10 reps @ 60% 1 rep max Monday and Thursday. RobertPaulsonXX42. Actual excercises vary, and I hit a fair number of drop sets and intensifiers using this split for any lagging groups. Here’s what I got: PPL: Chest: 8 Back: 10 Shoulders: 8 Legs: 10 Arms: 6 Total: 42. Dumbbell Bench Press 10 x 3 (add weights) 5 min cardio warmup each day. I’ve created a 4-day split dumbbell workout routine that will enhance your fitness level and improve your physique over time. Day 2: Chest. Less snacks and candy. JRFProf. Day 4 - Legs. The BB program of Strong Curves is recommended for 4 days using ABAC but the GG progam of Strong Curves is 3 days with a rest day between each. Standard overhead press and clean and presses are great accessories. I want to ask you about my training split. Lift 4 days a week. Please help me fine tune my suggested schedule :). Friday - Lower: Split squats 3x8-10. Any 4 day program will incorporate hitting each muscle group 2x a week. 1 - deadlift, pull ups, db row, face pull, curls if there’s time. I have only 4 days per week for training. What is the training split I should do that would be most beneficial in muscle gains? From what I've read, the three options would be: 1. A general guideline is that you want to hit each muscle group 2 times, or more, per week to maximize hypertrophy . Look at upper/lower splits or PHUL. So chest, back and shoulders/legs and arms. Full body: go to the gym two to three times a week and is a good way to get started with 4 3 or 4 day intervals to let the body to repair. For example, Monday I’ll benchpress 4 sets of 4 at 225 pounds. Some may still prefer to use a very bodybuilding specific program and hit every muscle hard once a week. The workout week should be as follows: Day 1 - Shoulder and Calves. So what did I do? I included squats to my push workout, and deadlift to my pull workout. You'll be out of breath at the end of those 5x5 sets of squats once they get heavy. Tagging a couple of exercises at the end of legs could be a great way to give them some added attention, should you want to do that. Lift Vault workout programs. To start off just pick 4 exercises per muscle group. Do cardio on off days. Bench rows. Every other part of you will get stronger if you do deadlifts. Your heart will be beating hard. Split squats day one, back squats day 2. -3. Whats up everyone! But for 4 days you'll usually find full body, upper I would probably be running the PPL interchangeably through the days, meaning I would just choose whatever workout I felt like doing. 4 days is enough to put on mass. especially at the start of your lifting career, as long as you're getting a few workouts in then it will be sufficient. 3 day split: Chest-back, shoulders-back, legs-arms; next week I switch it up, chest-shoulders, back-arms, legs-shoulders; I do 3 day cause I’m too busy in the rest of my life. 2 - bench, overhead, incline db, tri pulldowns and extensions superset with lat raises. Research does suggest that training each body part in a high frequency style (more than once per week) generally results in more hypertrophy progress for natural lifters. So, if you’re looking for a simple, easy-to-follow, and effective gym workout routine for muscle gain, you can follow this program for a few months. Comment deleted by user. A with a 3day split, you are hitting each muscle group only once per week. Standing Calf Raises: 4×6-10. The reps are a bit high in that program (3 sets of 8-10 reps), so for the compound lifts, I do 3 sets of max 5 reps. Arms will be worked with the chest, back and shoulders. Tylertheman98. *The workout example is from week one of the 4-day muscle-building focused program inAbsolute Progress 2. I work at least 4-5 compounds where I push as hard as I can, and then work a few accessory exercises usually 4 to 5. PUSH WORKOUT Incline Bench Press 3x10 Flat Bench Press 3x10 Chest Flys (Cable or Machine) 3x10 Seated Shoulder Press 3x12 Side Lateral Raises 3x12 Lying Tricep Extension (Dumbell or EZ Bar) 3x12. Day 2 - Back and Triceps. Day 2: Lower Body. View community ranking In the Top 1% of largest communities on Reddit Need a 4 day upper/lower split routine. Day 3: Rest. I’ve created a 30-minute resistance band workout routine for 30 days to build muscles and increase strength, balance, and flexibility. Superset everything, using unrelated exercises or agonist/antagonist pairings. Beginners like yourself are actually primed to grow fastest when hitting each muscle 3 times a week. I still use a full body workout because I can only hit the gym 3 times a week so it just works better for me. Day 2: Legs and calves. Day 6 - Rest. Some protein shakes and multivitamins. You know if you got a good workout if you got stronger, or have seen growth. Hamstring curl 3x8-10. Something like: M: Push T: Legs W:Pull Th: (extra day for the categories, whichever I feel like working at the time) Currently also looking at a 4-day split or a 4-day Upper/Lower program. Face Pulls: 3×10-15. r/AskReddit. Day 3: Back. So track your measurements and track your weights/reps, and make sure they’re progressing in the way you want them to. I always try to leave tired. Current schedule: 1. This is a typical four-day split that allows lifters to train muscle groups twice per week, but with more volume per session. For example a chest day can look like this: flat bench (rep range 5-6), incline bench (rep range 5-6), incline dumbbell press (8-10), dumbbell flies (6-10), cable crossovers (6-10). I used to work exactly this type of schedule but every 2 weeks was 2-2-3 12 hours days and then 2 weeks of 2-2-3 12 hour nights. Train the big lifts smart, and smaller lifts hard. So, whether you’re a beginner or intermediate, male or female, check this out if you’re looking for a simple, easy-to-follow, and effective workout plan. Legs 6. So for 4/week I would recommend full-body 2 days ago · 2. 5. After the workout, I do abs (on even days). 3 Decrease the volume if you think it's too much. Arms, back, shoulders, spine, butt, legs. You certainly will get bigger if you train 6x a week with any reasonable programming. Incline bench press. My goal is simple: hypertrophy on a 4-day split, without spending too much time at the gym in a single session. Monday/Thursday is bench and overhead press. It allows you to focus entirely on a small set Could you tell me if this split is good enough or should I add/remove some exercises? Thanks in advance! Every workout starts with a 30 min cardio session (treadmill runs on even days and cyclings on odd days) and a workout of the day. I’ve shared a 6-day bodyweight PPL workout routine that can help bolsters muscles, increase mobility and endurance, and build lean mass. But then you're essentially doing PHUL. Pull day, Leg day: Glutes/ Hammies focused, Push day: Shoulders, Tris, Chest, Leg day: Quads/Calves , REST, Leg day: Glutes/Hammies/Calves, REST. Leg Press for 5x20 for instance is great. This is to be expected because they are essentially combined into one day. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that’s designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress. his split is chest back arms legs and he does 11 sets per muscle group im pretty sure. M&F had all kinds of free workouts and you can choose oslr • 1 min. Machine chest flyes. 3 sets of Lying Rear Delt Raises 8-10 reps. Always better safe than sorry when lifting. Rest 6. Do about 5 minutes of cardio on a treadmill, bike, jogging in place, jumping rope, or elliptical trainer. Workouts are generally ConnorSimmons3341. Yep, I've been doing a 4-day split (similar to 5/3/1) for years with only 1-2 days before restarting it. Do a 6 day hypertrophy PPL as it probably fits your goal best. • 2 yr. As you can see, chest and shoulders get less volume under PPL as compared to 4-day split. Each workout contains a 1 press, 1 pull, and 1 leg exercise at the very least, and will do accessory work at the end if I'm feeling good. Do 4-5 sets. Overhead press. 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps. Weighted Crunches: 3 x 12 to 15 reps. Feb 29, 2024 · 4-Day Push/Pull Workout Split for Strength. Sometimes I switch it up to chest/back, arms, shoulders abs forearms, and legs. Maybe change the scheme to lower reps in beginning of week, higher reps end of week. This split would allow one to go from 2x per week per body part (PPL) to 3x (Push/Pull, training 6 times per week). Lat Pulldown: 4 sets x 10-15 reps @1-2 rir. Sometimes I do 2 leg days, others I do three. Saturday - Rest. 4. So, if you’re looking for a time-efficient workout routine that fits into your busy schedule, you can download this program. Work on your weak muscle groups. You might not get "maximally bigger" but, as the article says, that is a ridiculous idea. 4 sets of Pulldowns 8-10 reps. Rest 3. Finish the workout with 5-10 minutes of HIIT on the treadmill or bike. Dumbbell Side Raise: 4 sets x 10-15 reps @1-2 rir. Total volume is 50 reps at 60% intensity. You might like an Upper/ Lower split. •. U. Shoulders / Chest 5. L0n3W0lfX. 5 Arms: 4 Total: 41. I would say the most important component of your training split should be your frequency, making sure that you are hitting your muscle groups twice a week (assuming natty). Bulgarian Split Squat: 3 x 8 to 10 reps per side. Thursday I try for 4 sets of 6 at 225 pounds, but I’ll probably get 6, 5, 5, 4 or something like that. ) Chest/Triceps, Back/Biceps, Shoulder/Legs 2. As you can see, in workout four, once you’re able to do 8 reps in all 3 sets, you add weight in the fifth workout and repeat the cycle. Power/hang cleans add layers of muscle to traps and upper back. Tuesday/Friday is squat and deadlift. The speed of your compound movements, how light they feel or if you were able to move up in weight. Usually I train between 4-5 times per week resulting in about 2-3 times each workout per week. • 9 yr. Full body 2. If you’re looking for a well-designed, easy-to-follow, and effective bodyweight workout plan, you can check this out. Yes. Sep 13, 2022 · Day 4: Lower Body. Once I get to 4 x 6, I up the weight to 235 and go back down to 4 reps per set. And veggies every day. lunaticc. However, you can get this done in 4 days if you don’t have the time to make it to the gym more. Additionally, being a beginner is defined by Often 4 day programs will have deadlift on lower day A and squat on day B, for example, which would put you doing one of those less than weekly on your 2 workout weeks. Most popular 4 day split is UPPER/LOWER. You could, in theory manage your weekly volume and progress just as fast, if not faster than a 4 day split. megn24. 3 sets of Close-Grip Bench Press 8-10 reps. H. It allows for flexibility too-if you are to busy or have a hectic schedule you don't have to feel bad about missing a day here or there since you've been to the gym 10+ days in a row. I do upper/lower as much as I can each week. It generally splits the sessions into the back, chest, arms, and legs (quads, hamstrings, outer/ inner thighs ). I sleep 7-8 hours on school days. A strength workout's impact on weigh loss is very minimal. Weighted Pull-up: 4 x 6 to 8 reps. Chivalric. 3. The bench press for your chest. But for me, I really don't like training upper and lower split. Hey guys I’m looking for a 4 day split workout I’m 5’9 210 and looking to lose weight while building muscle I go to golds gym so I’m not sure what to do any suggestions are appreciated. Day 7 - Rest. Day 2: Chest, triceps Bench press 3 x 6-8 (+ 3 warmup sets 10/8/3 reps) Dumbbell incline press 3 x 6-8 Dumbbell flyes 3 x 8-10 Weighted dips (torso upright) 3 x 6-8 Lying triceps extensions 3 x 8-10 Triceps pushdowns 3 x 8-10 Day 3: Light cardio Day 4: Quads, hams, calves Squats 4 x 6-8 (+ 3 warmup sets 10/8/3 reps) Leg presses 3 x 8-10 I have 4 days that I can manage hitting the gym. To do this, bodybuilders will usually train maybe 5 days or even 6 days a week. P. I thought PPL was one of the best splits for hypertrophy. 4-Day "Body Part" Split. The downside is there is no powerclean (unless you substitute it in on one deadlift day) and At this point, you should rarely be sore(you are still doing a bro split after 4 years). Day 5 - Chest and Biceps. Set 3: 100 pounds x 8 reps. ) Upper Body and Lower Body Splitalternating which one you would do twice a week (A/B/A, B/A/B) 3. . what is the best 4 day workout split for athletes/runners? : r/AskReddit. Emphasis on this. 1. I’ve shared an ultimate 4 day gym workout schedule that includes exercises for every muscle group and will help you put on mass. Person 2 squats 2 sets of 10 reps at 60% 1 rep max Monday through Friday. Even if you are hitting each group "harder," with the split, there is no way you are getting as much muscle stimulation as you would with the full body routine. Curls 6-8 sets, various. I have run a 5 day split for years. I do the 5/3/1 routine four days in a row. You can throw in some ab crap at the end if you want too. • 5 yr. I usually play a sport of some kind on Monday or Friday. Dips 3x12. Set 3: 105 pounds x 5 reps. Every other leg workout, instead of that first set of back squats, do deadlifts. Another simple answer is do your old Upper/Lower split 4 times a week instead of 3. The main thing is working bodyparts 2 days a week - so if you have the time, you could combine 5 days into 4 - Do Shoulder/Chest/Arm hypertrophy and Back/Leg Hyperdrophy days instead of splitting them 3 ways. Day 6: Arms. For upper day I do 3 sets, each, of the following exercises: Pullups. DukeSloth • 9 yr. Start with the bar or light dumbbells and work your way up. Barbell Romanian Deadlift: 3 x 8 to 10 reps. A couple different ways you could split up a 4 day full body routine: If you want to hit everything 2x a week: push (chest, delts, quads, triceps, calves), pull (back, biceps, hamstrings), push, pull. Seated row 3x10-12. Seated calf raise 3x12-15. I’ve designed an ultimate 5 day bodyweight workout routine for mass and strength. Chest & triceps/Back & biceps/legs/shoulders & arms with a day off between back & biceps and legs. I'd be looking to hit 20+ sets per workout. •day 1: Push •day 2: pull •day 3: rest •day 4: legs •day 5: push •day 6: rest •day 7: rest •day 8: pull •day 9: legs •days 10: rest. The benefit is you bench, press, and deadlift four times over a two week period instead of three times. It’s slower than increasing the weight every workout, but you can keep progressing for longer. Do 20 minutes of resistance training. 14. Rest day 4. Chest & back/legs/shoulders & arms/legs with a day off after first leg workout. Day 1: Legs and abs. HIIT is more advanced, so make sure to do your research on HIIT. The big thing for me is doing this helps me get better volume and assistance on my leg exercises than 5/3/1 did, while still maintaining a good amount of upper body work. I was told you could do either. Minimum 5 sets per muscle group. Day A Exercise SetsXReps Squat 5x5 Inclinebench 5x5 Row 5x5 Shrugs 3x8 dips 3x8-12 Barbell Curls 3x8-12 Leg raises 4x12-20. Instead of the full body, you “split” your training into muscle groups and train one or more in a session. Day 4: Shoulders and Triceps. Five days a week, I’ll lift three days a week. Or check it out in the app stores TOPICS 4 Day Workout Split Advice Review my program 5 DAY SPLIT Monday: Push Tuesday: Pull Wednesday: Legs Thursday: Upper Body Friday: Lower Body Sat & Sun: Active Rest Days. I used to also run, but it takes to much time out of my day and gives me less energy for the gym. The difference is that instead of dividing your workouts between your upper body and lower body, you divide them between pushing and pulling movements. No, you want lower weight and high reps for aesthetics/size. •• Edited. Shoulders: push press, jerks and behind the neck pressss are vital to build a solid set of shoulders. It’ll do wonders for your body and health. Thinner Leaner Stronger has a great 3 day split (push, pull, legs) that I've been following for almost a year. Repeat. Day 3 Legs & Shoulders * Lunges 4 sets Step ups 3 sets Squats 4 sets Stiff leg deadlift 4 sets Seated calf raise 2 sets Standing calf raise 2 sets Overheard press 4 sets Lateral raise 3 sets Bent over reverse fly 3 sets Shrug 4 sets *if I did this again I would probably split the day into 2. 2-way split done 4 times, or rotating 3-way split (ABCA, BCAB, CABC = 3 weeks). Personally I like full body split. Chest. This split involves working the pushing muscles (chest, shoulders, and triceps) on one day, the pulling muscles (back and biceps) on the next day, and the legs on the third day. Day 3: Upper Body (Shoulders & Lats focus) Barbell Overhead Press: 4 x 6 to 8 reps. at least he says that its around there because 11 “seems like a good number”. Standing Calf Raises: 3 x 12 to 15 reps. Sort by: [deleted] • 10 mo. I need accessory work (biceps, triceps, etc), because I'm struggling to build muscle with certain muscle groups. The standard breakdown is Day 1 Power Upper Day 2 Power Lower Day 3 Rest Day 4 Hypertrophy Upper Day 5 Hypertrophy Lower Day 6 Rest Day 7 Rest, repeat. Accessory work includes extra arm work, core, calves, prehab (rotator cuff exercises, hip/glute exercises). I prefer one leg day, not two. Front Squat: Do 4 to 5 sets of 6 reps. Dumbbell Hammer Curl: 4 sets x 10-15 reps @1-2 rir. With a full body routine, you are hitting them 3 times a week. But yea 4 day split to infinity is where it's at. May 14, 2023 · From the examples above, the 4 day full body split or the 4-day workout split for weight loss would be better if you’re just starting. So I am 15 just getting into gym I have time to get 4 (may change later) days available and have no clue what to do. Jeff Nippard is big on full body, so you can do that 4 times if you like. It seems like you have a split that works within those confines now. ) So I switched to full body 3 days/week. Both will have similar outcomes because volume and intensity are equal, showing split has little impact on outcomes. This type of split allows for a good balance of muscle groups and allows for adequate rest and recovery between workouts. Day 4: Back. The classic bodybuilder 4 day split (sometimes called the Bro Split) is the meat and potatoes of four-day splits. Lower body workout: Then just do everything for 3-5 sets of 8-15 reps. Day 1: Lower Body (Quad focus with one hamstring exercise) Day 2: Upper Body (chest, back, and arms focus with one front delts exercise) Day 3: Lower Body (Hamstring focus with one quad exercise, traps and middle delts) Day 4: Push (chest, front delts, triceps) Day 5: Pull (back, traps, middle delts, biceps) 1. Upper body 4. Workout 5. its nothing to worry about unless you were doing it professionally but at this stage you will still see progress if you make sure that each workout is to 100% effort and you dont leave any gas in the tank. I'd do a variation of upper/lower where you do some arms after legs. I would also recommend looking into the r/fitness wiki which has a comprehensive list of programs to follow. 4-day: Chest: 9 Back: 9 Shoulders: 12 Legs: 7. Flirt with technical/concentric failure on the last set of everything where safe. Jan 29, 2024 · Overhead Press: 4 sets x 6-10 reps @2-3 rir. Basically goes PPLU. One of those days I will lift two days of the week. Set 2: 105 pounds x 6 reps. 4 Day Workout Split Review Hi, please share your opinions on this workout split; chest, back, legs, shoulder and arms, rest and then repeat. The workbook is $15 on amazon. Rest day 7. Conventional Deadlift: Do 4 to 5 sets of 5 reps. I just feel out my body and focus on what I believe I’m lagging. try full body MWF it did wonders for me. • 4 min. 23. It takes about an hour to complete a workout. I've come up with the following, based on combining his opinions from the "Perfect Workout" series, and from the "Best Exercises for X muscle group". In this workout split example, you’ll be r/Fitness workout programs. Will do that for now and then possibly move on to Candito's. Upper lower is great, but what I do, (anywhere from 4-7 times/week) is alternate between push and legs, and do back/bis everyday just less volume. If you did a routine designed for 3 days you probably would have seen more progress. I do push, legs, pull when I’m only working out 3 days a week. comments sorted by Best Top New Controversial Q&A Add a Comment I’ve created a 6-week dumbbell compound workout plan for those who want to improve their physique at home without spending hours at the gym. I've watched through and noted a whole load of Athlean-X youtube videos over the last few days, trying to make a 5 day split (sadly he doesn't seem to offer anything pre-made for this). Set 2: 100 pounds x 8 reps. Dumbbell Goblet Squat: Do 3 sets of 10 to 14 reps. Incline dumbbell curls. ago. Due to the nature of full body you can add Get the Reddit app Scan this QR code to download the app now Best 4 day Split routine . ! PPL is designed for 6 days/week, PHUL is designed for 4 days you'll get more volume from P. The program outlined on the website is a 4-day upper/lower split. fulthrottlejazzhands. 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps. The old school guys from the 40s (who WERE natural, or else provide clear evidence) trained 3 days a week. Rest day Suggested workout schedule: 1. spunkbungus. Oct 4, 2021 · Lateral Raises: 3×10-15. Training 4 days in a row could work too depending on what you choose to prioritize. Use big lifts on one day and accessories on the other eg: deads day one, RDL’s day two. If you’re looking for an easy-to-follow and effective dumbbell workout plan, you can check this out. Tuesday: Workout 2. true. I like this one a lot too. Would love to incorporate one day of cardio. The split I run is: Chest/Tris Quads/Abs Back/Biceps Hamstrings/Calves/Abs Shoulders/Traps. Back Extension: Do 2 to 3 sets of 10 to 12 reps. Workouts are a compound exercise (deadlift, barbell press, squat) with 3-5 other lifts. After warming up, do 4 sets of 6. 3 sets of front raises 8-10 reps. Here are a few important factors: I prefer workouts that are about 45-60 minutes. As for which days to train, here are two choices that would provide the best work to recovery ratio for novice trainees: Weekly Schedule 1: Monday: Workout 1. If you want to hit everything 3 times a week: push, pull, rest, full body, rest, full body, rest. Did PPL for 6 months and have recently switched to the following 4 day bro split: I would recommend using a barbell for the deadlifts and squats, however, they can still be done using dumbbells. But there's no reason you can't put on size with 4 solid workouts per week. This program will help you scale your fitness to the next level and improve your cardiovascular health. Incline DB bench 3x8-10. Dumbbell Single-Leg Deadlift: Do 3 sets of 8 to 10 reps per side. Chesticles: incline press, weighted push ups, dips and flat bench. That is the 4 day split I follow, I feel like doing biceps with chest is more useful because you can achieve more, same concept with shoulders and triceps. However, you need to listen to your body when managing volume. Cut your carbs/fats but keep your protein high. 3 - squats, r deadlifts, calves and whatever else (not too focused on legs) 4 - Overhead, pendlay row, bench, pullups, face pull if there’s time. With that said my workout split is a 5 day routine Day 1: leg day (with emphasis on glutes) Day 2: upper body & some cardio Day 3: glute hypertrophy day and abs Day 4: rest Day 5: leg day (again emphasis on glutes) Day 6: upper body & either cardio or abs Day 7: rest. Oct 14, 2023 · The 4-day push/pull workout is similar to the upper/lower routine. L. I lift six days, actually six days a week. Set 1: 100 pounds x 8 reps. It is comprehensive, easy to follow, and effective and will allow you to train in an organized way and help you achieve your best shape. Arms / Core 2: Back 3. Which proves, for the most part unless you're a trained individual the internet coach routines As for split you can still follow your push pull leg split but in a 4 day format but it would make it a 10 day split which would go. Day 3 - Rest. Working out 4 days a week is a lot of volume. Gingervitice. I have tried ppl for 6 months but since I have started lifting a bit heavy now, I can't put much effort on my shoulder and biceps workout which are done post my chest and back workouts respectively. Each day you focus on one main barbell: bench, squat, DL, and OHP and you add 2-3 accessories. It involves training a specific isolated muscle group in each workout. Have 2 min rests with the benches, one or half min with others. Day 5: Shoulders. Back Squat: 4 x 6 to 8 reps. Day B Deadlift 5x5 Standing Press 5x5 Pullups 5x10 CG Bench 3x8 Hammer Curl 3x10-12 Weighted Crunch 4x12-20 Delt flys 3x8-12. If you can't see your post it's probably because your account is too young or you do not have enough comment karma to post (30 day old account and 100 comment karma minimum) I am a bot, and this action was performed automatically. 4 day split. Set 1: 105 pounds x 7 reps. They will have to be somewhat higher volume days. Here’s an example of how to split a workout into five days. I’ve designed an easy-to-follow and effective 5 day full body workout routine that helps you train in an organized manner and scale your fitness to the next level. Best advice is find a pre-written program you like and can stick with and just run it. A few commenters seem to be missing the point of frequency vs volume. I know, I know, there are many factors that go into it not just what split you run… but I feel like it’s the best way to hit everything 2x for 10-20 sets, which seems to be the go-to rec for building muscle the most optimally. Splits are the opposite of a full body workout. Thursday: Arm, triceps and biceps together (15 minutes dumbbell workout) Friday: Legs and abs (10 min bodyweight leg workout + 10 min bodyweight ab workout) Saturday: Off Sunday: Off If anybody's wondering the videos are all from Fraser Wilson, is this split routine good and will give me good progress? M: 4x5 flat bench, 4x10 incline bench, 4x5 rows & 4x10 pulldowns, 3x10 push downs, 3x8 arnold press, 3x12 dumbbell curls T: 3x5 squat, 3x3 deads, 3x10 leg extension, 3x10 leg curl, 3x15 calf press They change the creature that is you in a way that is almost spiritual. On one of the off days, I'll do cardio or some limited HIIT. I'm a bit overwhelmed because there are a lot of articles telling me to do different types of routines and using words that I don't understand what to do anyone have any advice for a routine. Reply. DB curls 3x12-15. FitCC. Cardio Get the Reddit app Scan this QR code to download the app now. Lower body 5. Pushing exercises include: Front squats for your quads. It a way to ease into it. 0. Strong curves is designed to be 4 days a week. I wouldn't even consider adding that conditioning day unless you're training for a sport/specific job. Reply reply. I also autoregulate my sessions. I love it. I really like Push/Pull/Legs but I don't have 6 days to work out. Well give me a vote up if you like my routine and please leave skme tips and tricks to maximise gains, motivation and time saving is much appreciated! 💪. This is more focused on lower body. Monday. hence better results/faster results. Leg extension 3x8-10. Day 1: Chest and Biceps. Splits are good if you’ve been working out for a while, but you’ll likely see better results as a beginner with a full body routine 3-4 days per week. xl tc wv hd xf wp kc wm rx wu
4 day workout split reddit. try full body MWF it did wonders for me.