Best 4-Day per Week Body-Part Split Routine for Mass
A body-part split that will get you real results.
There are a great many ways you can set up your workout schedule, and, although workout design is not the most important factor required for making progress, there are good ways and not-so-good ways that you can go about it.
If you are a complete beginner, for instance, you will probably make the best gains if you follow a full-body routine, training three times per week. Once you’ve gained a good amount of strength and size, however, you’ll find these will become too demanding, and you won’t recover effectively if you continue to do them.
At that point, I usually recommend people move on to an upper/lower body split, or a torso/limbs split. But once you’ve been training for perhaps 2–3 years, you might benefit by splitting your body up a bit more.
The 4-Day per Week Body-Part Split
Four-day-per-week body-part splits are not just for really advanced guys or steroid-enhanced trainees. They can also work great for intermediates and natural lifters. There are many different ways you can split your body up, though, but personally, I think this way is the best:
- Day 1 — Chest & Biceps
- Day 2 — Legs & Abs
