4 Day Workout Split Part 2!
Part 1 of the 4 Day Workout Split Series covered several good workouts as well as warmups and cardio. We also covered performance tips. Part 2 picks up right where Part 1 left off by looking at suggested equipment for the home gym lifter, benefits of the 4 Day, nutritional guidelines and suggested supplements. So if you’re ready to rock, let’s get going!
Work Out At Home? Here’s Suggested Equipment For The 4 Day Workout Split
Of course, I assume that most lifters go to the gym. However, more people than you might think work out at home. If that’s you, you can use any exercise equipment you have for this routine. Here is some of the most popular home gym equipment:
Bodyweight
- You can do a 4 day workout split using all bodyweight exercises. If you have a pullup/chinup station and pushup bars, that’s even better.
Dumbbells
- Dumbbells allow you to increase your range of motion on many exercises. You’ll need an adjustable bench for these workouts.
Single Stack Home Gym
- This home gym option provides fewer exercises than you can get with other home gym options. Part of the reason is that most single-stack home gyms have a very limited choice of leg exercises and back exercises.
- For example, I have one in my home gym, but I can only do pulldowns, seated rows, and cable t-bar rows. Legs are out other than standing leg curls and leg extensions. However, that’s why I also have a Power Rack, bench, and plenty of weight. So a single stack home gym can work if you add a bench and even a pair of dumbbells, or buy a setup like mine.
- I should point out that I work out at the Y, but keep my old home gym stuff in the event of bad weather (or another shutdown like we had with covid)..
Smith Cage
- The best Smith cages also allow free weight work off the front. They include a high/low pulley system, and a bench. Of course, there’s the Smith bar. However, the bar slides along a track that locks in place at various points. So it’s safe, but you’re forced to work with a limited bar path.
Power Rack With Free Weights
- This is the safest option and a pure bodybuilding or powerlifting home gym. You work inside the Rack and set the lower pins to catch the bar should you get into trouble. It’s even better if you have a lat machine, a bench, and other attachments. Then you can do any of the 4 day workout split routines listed in this guide in complete safety and with no weight limitations.
Of course, if you belong to a gym, you’ll have no problems performing the routines as listed.
What Are The Benefits Of The 4 Day Workout Split Workout?
Here are the benefits of the 4 day workout split:
More Exercises, More Training Frequency
With a 4 day split, you can do more exercises than you can with a 3 day routine. You’re breaking up your physique into 4 sections. The extra frequency is ideal for natural lifters that want to build muscle. This is because frequency helps stimulate protein synthesis, a direct trigger for muscle growth. It also helps limit cortisol release. Cortisol is a catabolic hormone that’s destructive to your gains. (1)
Supports Fat Loss
A 4 day workout split is also good for anyone trying to lose fat. This is because you’re more active with a 4 day split. You’re burning more calories, and that’s half the battle.
Recovery
Training 4 days a week supports good recovery. Still, it’s not as many recovery days as you’d get doing a 3 day split. If you find you need more recovery time, as noted you can spread your workout week over another day or two.
Is A 4 Day Workout Split A Good Choice For Me?
As long as it can fit with your schedule, anyone can use a 4 day split. However, a beginner should start with something simpler, like a full body routine. They can move up to a 4 day workout split after 6-8 months.
Generally speaking, a routine like this works well for general fitness routines. This is also a good routine for bodybuilders and athletes with more experience. That includes more sport-specific training.
How Long Should I Follow A 4 Day Workout Split To See Results?
Any good routine should be followed for at least 8-12 weeks. This is generally the time frame it takes to see noticeable results.
Are you trying to add size and build strength? Then you should think in terms of a year or longer to see impressive results. This assumes you’re consistently adding weight to the bar. It also assumes you’re eating correctly and recovering.
The same thinking applies to fat loss. Depending on how much you want to lose, you will need time. That’s because it’s best to lose fat slowly. If you try to rush it, you’re losing muscle and fat.
Nutritional Guidelines For The 4 Day Workout Split
Good nutrition starts with protein. How much protein, you might ask? I suggest at least 1 gram of protein per pound of bodyweight. In addition, it should be evenly spaced throughout the day (3 main meals and 2-3 protein shakes/bars). This approach to timing is convenient, even though I know current trends don’t completely agree. I don’t care about trends, this is a common sense approach. Basically, you’re eating when you get hungry, within reason of course.
What about carbs? Focus on complex carbs, and keep your total daily intake to 1 to 1.5 grams per pound of bodyweight. I also recommend eating roughly 50% of the day’s carbs (and all of the day’s simple carbs) in the hours that surround your workout. Of course, you should be eating a clean, low sugar diet, and keeping fat intake in check, focusing on healthy fats.
Supplement Suggestions For The 4 Day Workout Split
There are several cornerstone supplements you should use. This is true no matter what workouts you do. Here are the foundational supplements I suggest:
Protein Powder
Many people lead busy lifestyles. This often means they miss meals. If you’re seriously training, missed meals will slow your progress. Missed meals also means you might miss your daily protein target. As you no donut know, protein is essential to your muscle growth goals. The advantage of protein powder is its convenience. All you need is a shaker, a serving of powder, and water. Adding a protein powder to your program ensures you’re meeting your daily requirements. Not to mention, it’s the answer to missing a meal. (2)
Pre-Workout
There are quite a few different kinds of pre-workouts. Some have stimulants, some don’t. Others have heavy pump formulas, or targeted nootropic formulas. The bottom line is that pre-workouts provide focus, performance, and endurance benefits. Some also promote in-the-gym motivation.
Also, if you choose a stim-based pre-workout, you can count on having plenty of training energy. Finally, I should clarify that caffeine/stim-levels vary among Pre’s, and many of them offer flexible 1 or 2 scoop dosing.
Creatine Monohydrate
If muscle size is your goal, creatine monohydrate is one of the best supplements you can use. It’s been time-tested and proven effective. It helps increase endurance, promotes cell volume, and stimulates muscle growth. (3)
Multivitamin
Think of a multivitamin as “health insurance”. It guarantees you’re getting all the nutrients your body needs to function optimally. A multi is an often overlooked supplement, mainly because they aren’t flashy. Yet, the last thing you want is slow progress because of a lack of essential nutrients.
EAAs
This category is somewhat controversial in that a lot of critics don’t see the potential. But, like creatine, an EAA formula is important if muscle growth is your goal. Amino acids are a component of protein. Some, called non-essential amino acids, are made by the body. Others, called essential amino acids (EAAs) cannot be made by the body. They must come from diet and supplements. There are nine EAAs, three of them are the BCAAs. These aminos stimulate protein synthesis, a direct trigger for muscle growth. (4)
While it’s true you can get these from your protein meals/shakes, you can also get targeted results by using an EAA powder around your workouts. Not to mention, it will help keep you in an anabolic state while you train.
Prohormones
This is a popular supplement category, but one that is definitely an individual thing. That’s because they really push the envelope. You can expect great results, if and only if you take the time to research prohormones and also follow an appropriate PCT program. I can’t stress enough the importance of not rushing into a cycle.
If You’re Trying To Lose Body Fat, You Can Add:
Thermogenic Fat Burner
As many of you know, fat loss demands diet changes and a more active lifestyle. It’s important to eat less sugar and total carbs. Your meal should contain more protein. Processed foods should be avoided. Once you have your diet in place, you have to be more active. A thermogenic fat burner provides more energy and helps the body burn fat as energy. Yes, most of them have caffeine, so adjust your caffeine intake from other sources accordingly. (5)
Tips & Common Mistakes
Tips
Keep A Training Journal
- An exercise journal lets you keep track of the factors that contribute to your progress. A good journal tracks the time of your workout and the amount of weight used. It lists your exercises, reps, and sets. You can add other details like how you’re feeling, but that’s entirely up to you.
Make Sure You’re Using Enough Weight
- Does your working set call for 8 reps? Could you have done 12 reps? Yes? Then you need to add weight. Your last couple of reps should be near impossible to complete. Don’t make the mistake of using easy weights. Progressive overload is the core principle of any resistance training program. When should you add weight? Use the “2×2” rule: add 10% more weight to your major muscle groups exercises and 5% more to exercises for your smaller muscles when you can do 2 more reps than your target for 2 workouts in a row.
Don’t Add Weight Too Fast
- Like above, does your set call for 8 reps? Were you only able to do 4-5 reps? You’re trying to add weight too soon. You should be able to complete your goal reps. It may be hard but you should be able to do it, so drop weight a little and go after that goal number!
Common Mistakes
Avoid making these common mistakes:
Using A 4 Day Workout Split Too Soon
- If you’re a beginner, start with a full body routine. After 6-8 months, you can work up to a 4 day workout split. Trying to jump right into a 4 day split can lead to overtraining. This is because you’re doing too many sets. Remember, more is not always better.
Not Warming Up Enough
- Always take the time to warm up thoroughly. This helps prevent injuries. Nothing is worse than an injury that keeps you sidelined for weeks or months. This guide provides both dynamic warmups and a pyramid approach to the first set of every major muscle group.
Adding Exercises
- It bears repeating: don’t make the mistake of thinking that “more is better”. Taking one of these routines and adding 3-4 more exercises per body part is a mistake. Remember, you grow when you recover. It’s not how much work you do, or how long you work out, it’s how hard you work your sets. If you’re training hard enough, you shouldn’t be able to do a ton of sets.
Not Following A Good Diet
- Whether it’s muscle growth or fat loss, diet is essential to your success. You can’t eat a diet high in junk food and expect to make progress. As noted, eat according to your goals. Your diet should consist of high-protein, moderate-carbs, and moderate healthy fat foods.
Summary
OK, so we’ve gotten through Part 1 and Part 2. Fantastic! As you no doubt have realized, moving up to a 4 day workout split usually means you have some experience under your belt. Chances are, you’ve been training for a while and made some good progress. A routine like this is the next step. It’s often the only routine you’ll need. No matter what your goals are, you’ll see great results with this routine. Remember, consistency is key. With that said, don’t forget to stop by illpumpyouup.com and catch the latest supplement deals, then let’s hit the gym and train!
References:
- https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2021.789403/full
- Tarnopolsky, M. A., MacDougall, J. D., & Atkinson, S. A. (1988). Influence of protein intake and training status on nitrogen balance and lean body mass. Journal of applied physiology (Bethesda, Md. : 1985), 64(1), 187–193. https://doi.org/10.1152/jappl.1988.64.1.187
- Häussinger, D., Roth, E., Lang, F., & Gerok, W. (1993). Cellular hydration state: an important determinant of protein catabolism in health and disease. Lancet (London, England), 341(8856), 1330–1332. https://doi.org/10.1016/0140-6736(93)90828-5
- Jackman, S. R., Witard, O. C., Philp, A., Wallis, G. A., Baar, K., & Tipton, K. D. (2017). Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in physiology, 8, 390. https://doi.org/10.3389/fphys.2017.00390
- Astrup, A., Toubro, S., Cannon, S., Hein, P., Breum, L., & Madsen, J. (1990). Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. The American journal of clinical nutrition, 51(5), 759–767. https://doi.org/10.1093/ajcn/51.5.759