4 - Day Split Workout Routine (Powerhousu's customized edition)

4 – Day Split Workout Plan (Powerhousu’s customized edition)

A customized 4 – day split Workout Plan: shorter training interval for one muscle group.

  • Goal: building muscle mass and strength
  • Technical complexity: medium
  • 4-Day Split
  • Duration: 60 – 90 minutes
  • 4 times a week

This workout plan is different from standard 4-day split plans in the sense that the training interval in between one specific muscle group is not standard (once a week). For example, let’s say that your leg day falls on a Monday. In a standard 4 – day split workout plan, your next leg day would not be until a week after that.

On the contrary, in this plan there is a slight 2-day split workout plan to help spice things up. Special thanks goes out to Powerhousu (Finnish bodybuilder) for designing this program.

You should workout 4 times a week. For example: Monday, Tuesday, Thursday and Friday.

While using a proper load of weights, make sure that you can complete all of your sets with a clean technique. When you have managed to perform clean techniques with a specific load of weights 2-3 workouts in a row, you may add weights. The weights you are using are essentially 60 – 80 % of your estimated one rep max.

Calculate your estimated one rep max>

Also, pay close attention to your rep tempo. When you are aiming to build lean muscle mass, a “1-0-2 tempo” works the best. In other words, when you overcome the load, do it quickly (1) (concentric contraction), don’t stop the movement (0), and bring the weight back slowly (2) (eccentric contraction). For example, when bench pressing, push the bar up quickly (concentric contraction) and then bring it down slowly (eccentric contraction) and don’t stop the movement between those stages.

Training Day 1: Chest/Biceps/(Shoulders)

Training Day 2: Legs (emphasis on quadrizeps) / Abs

Training Day 3: Shoulders / Triceps / (Chest)

Training Day 4: Back/Hamstrings/Glutes 

* = Do each set with two more reps with slightly less weight.

For example, dumbbell fly 3 x 10*:

  1. 10 x  dumbbell fly using relatively heavy weight (as much as you can do with 10 reps)
  2. 12 x dumbbell fly using slightly less weight
  3. 14 x dumbbell fly using significantly less weight (slow movement incorporated with focused technique)

Train with this workout plan for about 3 months.

You can download a training diary below.

4 - Day Split Workout Routine (Powerhousu's customized edition)


Source: http://www.pakkotoisto.com/aloittelijoiden-osio/115904-fiksu-nelijakoinen-vol-2-a/

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