4 Day Workout Routine Upper Lower

4-Day PushPull Workout Routine. UpperLower Split Workout Routine Collections 3 day 4 day 5 day nSuns 4 Day LP Program nSuns 4 Day LP is a popular program that splits each day into a primary compound movement squat bench press deadlift and overhead press and layers in additional assistance movements for volume and hypertrophy.

Close Enough But This Is My Split Sunday Core Zumba Monday Rest Or Hiit Intervals Light Car Workout Splits Full Body Workout Routine Body Workout Plan

Each muscle group is trained twice a week.

4 day workout routine upper lower. Dumbbell Bicep Curl 2 8 - 12 6. Each muscle group is trained 2-3 times per week with weekly volumes ranging from 12 - 24 sets. Lower Body Workout B.

To accomplish this this workout incorporates a variety of rep ranges lower range for strength higher for hypertrophy organized into an upperlower split. Lower Body Workout A. Working out half your body each session means youll be training a wide range of muscles groups.

Dumbbell Upper Body Workout Exercise Sets Reps 1. What days you decide to workout is completely up to you. The 4-Day UpperLower Split.

When it comes to the 4-day split the usual set up is 2 back-to-back workouts twice a week. The program calls for you to work out 4 days per week. This upper lower split routine is designed as a 4-day per week regime and youre free to add in whatever you want to in between eg.

4-6 Day Per Week UpperLower Hypertrophy SplitThis program involves an upperlower split with two upper body and two lower body workoutsThis program can be performed 4 5 or 6 days per week. Build your dream body with this science-based 15-minute workout just twice a week. This means that an upperlower body split fits perfectly when training 4 days.

The Upper Lower 4 Day Split Workout divides the four workout sessions into 2 days of upper body training and two days of lower body training. Heres how you get 10x fitter in 90 less time. This is basic math.

With that being said its best to have 48-72 hours of rest in between your two upper body workouts and 48-72 hours of rest in between your two lower body workouts. Lower Body Workout A. The idea is to exert.

This 4 day routine focuses on both building muscle and strength to build serious size that packs a punch. Front squats for your quads. Day 1 Exercise Sets Reps Upper Body Bench Press 3 6 - 12 Barbell Row 3 6 - 12 Seated Overhead Dumbbell Press 3 8 - 12 Pec Dec 2 10 - 12 V-Bar Lat Pull Down 2 10 - 12 Side Lateral Raise 2 10 - 15 Cable Tricep Extensions 3 8 - 12 Cable Curls 3 8 - 12 3 sec negative Day 2 Exercise Sets Reps Lower Body Squats 3 6 - 12 Stiff Leg Deadlifts 3 8 - 12.

The bench press for your chest. However there are other options. The 4-day pushpull workout is similar to the upperlower routine.

You hit the upper body on Monday lower body on Tuesday then take Wednesday off. Build your dream body with this science-based 15-minute workout just twice a week. Dumbbell Pullover 3 8 - 12 5.

Dumbbell Shrug 2 12 - 15 Day 2. Ad Ditch the 1-hour workout. The Ultimate Power Hypertrophy Upper Lower PHUL Workout 4 Day Split.

Ad Ditch the 1-hour workout. This dumbbell only workout routine is an upperlower body split type of routine for beginners which lasts 12 weeks with 4 workout days per week each one of which is no more than 45-60 minutes per session. Dumbbell Lower Body Workout Exercise Sets Reps 1.

This 4 day split PHUL workout will not only help you build size and strength but it will teach you how to train properly build in progressions complete more difficult exercises and become a general badass around the gym. You can do this workout regardless if youre male or female and perform it at home or on the road as a full workout routine. Upper Body Workout A.

Dumbbell Tricep Extension 2 8 - 12 7. Bent Over Dumbbell Row 4 8 - 10 2. Although we advise against working the same muscle groups with the same weight and.

The Benefits Of An UpperLower 4-Day Workout Split 1 It seems to naturally fit. Thursday is upper body Friday is lower body and you have the weekend off. 2 times 2 equals 4.

The difference is that instead of dividing your workouts between your upper body and lower body youre dividing them between pushing and pulling movements. I always enjoy the weekend especially Fridays. Dumbbell Bench Press 4 8 - 10 3.

4-Day UpperLower Split Routine. Dumbbell Lateral Raise 3 8 - 12 4. Goblet Squat 4 8 - 10 2.

Heres how you get 10x fitter in 90 less time. Upper Body Workout A. Upper Body Workout B.

The 4-day workout split is the default version of the upperlower split.

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