Compare the best options for training 4 days per week. Upper Lower, Push Pull, and alternatives.
The best 4-day split is Upper/Lower: train Upper Monday/Thursday and Lower Tuesday/Friday. Each muscle gets trained 2x/week (optimal frequency) with adequate recovery. Alternatives: 4-day Push/Pull or Full Body 4x with reduced volume.
Answer 5 questions and discover which 4-day split is perfect for you.
If you can train 4 days per week, you have three main options. Each has specific advantages.
Split by body half: Upper (chest, back, shoulders, arms) and Lower (quads, hamstrings, glutes, calves).
Split by movement: Push (chest, shoulders, triceps, quads) and Pull (back, biceps, hamstrings).
Train full body 4 times per week with reduced volume per session but high frequency.
how to fix an asymmetrical chest: tips for better muscle mind connection
are you doing fasted cardio or just hitting a step count goal
my secret for explosive leg growth without destroying my knees
Latest Post: Nandrolone Phenylpropionate vs Decanoate (DECA) Benefits Our newest member: Josh Sutton Recent Posts Unread Posts
