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woman standing on squat bat

Workout Splits : The 4 Day Split

Enough with the broscience, time for the split:

Day 1: Rest

Day 2: Lower Push

Day 3: Upper Pull

Day 4: Rest

Day 5: Lower Pull

Day 6: Upper Push

 And let the criticisms fly!

Before you scoff let me explain my reasoning.  I put rest day as day 1 so that you know the most important thing to do before your first work day is to rest.  I put the weakest and or most important body part on day 2; the first work day.  You see, most men do chest/shoulders/tris (Upper Push) first every week. This is because when they look at themselves in the bathroom mirror all they can see is their chest, abs, shoulders, and arms.  So thats what they think is important. Most guys skip legs so I put squatting on day 2 to make up for a lifetime of not doing it.  In regards to women they prioritize their lower body and their glutes specifically, so its first. most women don’t really need big arms, chests, and shoulders so its last.  If you feel you need to move things around go ahead, but please observe these concepts:

A) 2 work days, 1 rest day

B) On your 2 work days one should be upper, one lower

C) On your 2 work days one should be Push, one Pull

 If you can recover faster then you can progress to a standard 5 day split bodybuilding routine.  


5 Day Bodybuilding Split

My personal 5 day routine:

Day 1: Rest, night time cheat meal

Day 2: Arms

Day 3: Legs

Day 4: Chest

Day 5: Back

Day 6: Shoulders

Here is my reasoning.  Arms are my weak point so I do them first and refill on carbs, fat, and sodium the night before so I’m rested and fed. This makes me my strongest and helps me have all I need to have the heaviest, strongest, most brutal workout possible. The nutrients give me the best possible pump and I hire a trainer (CJ Jackson) to run me through the workout to guarantee its the hardest it can possibly be.  

Legs are one of my strengths so I combine the whole lower body into one workout. The reason it is at the beginning of the week is because chest is my second biggest weakness and since triceps and chest are both Upper Push muscles I can’t train my chest until my triceps have recovered. Nothing on MY body recovers in 24 hours. Back has the same problem as chest; the biceps wont be recovered. And if I did shoulders after arms then I couldn’t do chest on day 4 for the same reason. Thus I have to do Legs.  

Now on day 4 I can do chest or back or shoulders. I do chest because of those three my chest needs the most improvement. Now I should do back on day 5, and shoulders on 6.  In theory my delts were trashed on chest day, but my delts don’t get sore, and my back is by far my best body part. So I do shoulders on day 5 , then back on day 6. Yes, this is completely against what I’m teaching you, or is it? Remember rule number 1? Recovery.  If my shoulders never get sore even a little they won’t grow, So I need to hit them 2 days in a row, day 4 as a secondary to chest, day 5 as the primary muscle. The rear delts and traps aren’t hit on day 4, but they are a secondary on day 6.  

To benifit the most from your own personal 5 day split, follow the basic principles for a 4 day split and prioritize your splits around weak parts and you will be well on your way to having a body like a Greek god or goddess.  

See Part 1

See Part 2

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Nothing in this article or on this site should be considered medical advice or as an endorsement to violate any law of the country in which you reside.  The information given is for fun and entertainment purposes only.  All claims are 100% dependent upon proper diet and exercise.  Please consult a medical practitioner prior to any diet and exercise program.