My apologies for the long wait. Unfortunately, a close friend passed away recently, and family issues arose. I thought it would be best to take a step back to handle the situation properly. Now that both situations have passed and my mental state has stabilized, here is our ideal setup for a four-day split.
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The four-day split is the best working-class gym rat split. It's flexible enough for you to hit two days during the workweek and two during the weekend. It's also adaptable enough to become a three-day split on weeks when you can't get that fourth day in. This split embodies the beginning of a gym rat's journey.
Recommended Setup for Your Four-Day Split
Stretching
First, stretch before and after each workout. This is the best way to ensure that no injuries can be easily avoided. There's no point in starting in the gym to better your health only to hurt yourself because you didn't take the 5-10 minutes to move around the muscles you would be using.
Day 1: Chest Day
Chest day consists of a few different movements:
- Start with flat bench presses to warm up. Begin with the bar and then move up in weight until you reach your working sets. Do 3-4 sets of your working weight.
- Raise the bench to a 30-45 degree angle for incline bench presses. Do 3-4 working sets to target your upper chest.
- Grab an EZ-Bar (or use dumbbells) for skull crushers. Do 3-4 sets.
- Set the bench to a 70-degree angle and do front delt raises (or lat raises) with dumbbells. Do 3-4 sets.
Day 2: Arms and Shoulders
This day targets what typically is just a secondary as a main focus:
- Begin with bicep curls using cables or a resistance band. Do 3-4 sets of your working weight.
- Move to tricep pull-downs with the same cable setup. Do 3-4 sets.
- Do shoulder raises with the cable in the lowest position. Do 3-4 sets.
- Finish with dumbbell shoulder presses, preacher curls, and weighted dips. For each, do 3-4 sets, making the last set a negative set until failure.
Day 3: Legs
Leg day is challenging but crucial:
- Warm up with lunges (2 sets of 10 steps on each leg) and wall sits (30-45 seconds).
- Do back squats (3-4 sets), Romanian deadlifts (3-4 sets), and calf raises (3-4 sets).
- Use the leg extension and hamstring curl machines, following the single, single, and double method. Do 3-4 sets.
- Finish with seated calf raises and either weighted lunges or Bulgarian split squats.
Day 4: Back
Back day can be dangerous, so stretching is essential:
- Warm up with pull-ups (8-10 reps) and cable exercises.
- Start with deadlifts (4-6 sets), moving up in weight each time.
- Do bent-over barbell rows (3-4 sets), chest-supported rows (3-4 sets), and trap raises (3-4 sets).
- Finish with close grip cable rows (3-4 sets) and optional bicep curls (3-4 sets).
I hope you enjoyed this blog post about our recommended four-day split workout plan! Let us know if you try this out and enjoy it. If you know someone who might benefit from this, make sure to share this blog post with them! Check back next week for a new post. Remember, you're not finite but the omega. You can do it; you first have to start doing it.
