10.3K
JA4 Day Split that will Excel results✅
@jackmcdevittt
#Customizing Your 4 Day Split
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351.8K
BOWhat’s a good 4 day split?👇🏼
Day 1: Pull Day || back & biceps
including pulldown, row & reverse fly variation
Day 2: Lower Day 1 || quads & glutes
including a squat, thrust, split squat & abduction variation
Day 3: Push Day || chest, shoulders & triceps
including a press, overhead press & lateral raise variation
Day 4: Lower Day 2 || glutes & hamstrings
including a hinge, thrust, lunge & kickback variation
How many sets & reps for 1 hour or less?👇🏼
3-4 sets of each movement, focusing on the 8-12 rep range, higher reps for warm up sets, resting 60 seconds, lower reps for working sets, resting 90-120 seconds
What if I want to do cardio?👇🏼
Add in a 15-20 minute cardio session on upper body days as those will typically take you less time and leave you with time at the end of your workout before your 60 minute timeframe is up
You don’t need all the time in the world for an effective workout, you just need an optimal plan to execute efficiently!
@bodybykbcoaching program || 🔗 in bio
HOPE IT HELPS💓
#fitnesstips #workoutsplit #workoutroutine #fitnessmotivation #onlinecoach #gymgirl
@bodybykb_
165.9K
_A4 Day Workout Split for complete muscle development:
Day 1 - Back
Day 2 - Chest & Biceps
Day 3 - Legs
Day 4 - Shoulder and Triceps
Save this for your next workout 🏋️
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#legs #shoulders #triceps #workout #fitnessmotivation
@_ayush_meena
462.4K
LAEpisode 13: Simple 4 day workout split that you can use right away 🤞🤞
Comment “Simple” and you’ll get the first 4 episodes sent to your dm.
@large_dumbbells
21.2K
MUHere is my 4 day workout split, your request has been answered 😂🤝🏾 You don’t have to work out 7 days a week, do what works for you, I currently follow a lower, upper, lower upper routine.. Monday Glutes and hamstrings, Tuesday back and biceps, Wednesday rest 😴 Thursday glutes and quads and Friday chest and shoulders.. don’t really do weekends, as for core and cardio, I do two different core exercises on each upper body workout and cardio just as and when I can 😌
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#gymgirlsuk #workoutsplit #workoutroutine #workoutsforwomen #gluteworkout
@mushabasembewe
453.9K
MA4 day workout split🫶🏼 @dfyne.official
@macyyfit_
605.3K
YO4 days ON | 1-2 days off | repeat | Training Programs link 🔗 in bio | @ayblmen full fits CODE YOUNES |
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#workoutroutine #trainingsplan #gym #fitness #gymtok #bodybuilding #gymlife #fitnessmotivation #basicfit #basicfitbe #basicfitnl #gymtips #workoutsplit
@younes.lifts
55.1K
BR4 day workout split 🫶🏼
@dfyne.official code BREE
#gymgirl #workoutsplit #workoutroutine #workouts #workoutwithme #gymtok #gymmotivation #gymrat #gymgirl #forthegirls #gymgirly #dfyne
@breefoxfit
710.4K
KAThis 4-day split is designed to maximize recovery while hitting every muscle group with high intensity.
The Schedule:
• Mon: Chest + Triceps (Push)
• Tue: Back + Biceps (Pull)
• Wed: Rest & Recover 💤
• Thu: Shoulders + Abs
• Fri: Leg Day 🍗
• Sat: Cardio & Mobility
• Sun: Full Rest
Consistency is the secret ingredient. Save this for your next gym session! 📌
Follow @karantransforms for daily health and fitness tips ✅
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#gymplan #workoutroutine #fitnessgoals #workoutsplit #musclebuilding
[ Weekly workout plan, 4-day weight training, gym routine, muscle building, Fitness split, chest and triceps, back and biceps, leg day, recovery, cardio and mobility. ]
@karantransforms
1.8M
KA6 DAY DOUBLE BODY PART WORKOUT SPLIT 💪 If you’ve been looking for a sign to get serious about your fitness, this 6-day workout split is it. 🚀
Whether you’re looking to build muscle or shred fat, consistency is the secret sauce. This plan covers every major muscle group twice a week to maximize hypertrophy and keep your cardio on point. 📈
The Game Plan:
• Monday & Thursday: Chest, Back, & Abs (The ultimate upper body pump) 🔥
• Tuesday & Friday: Shoulders, Biceps, & Cardio (Sculpt those caps and keep the heart healthy) 🏃♂️
• Wednesday & Saturday: Legs & Triceps (Don’t skip leg day—plus a tricep burn) 🍗
• Sunday: Active recovery & rest 💤
Pro Tip: Focus on progress, not perfection. Train hard, eat clean, and prioritize your sleep to see real results. 🥗✨
Save this post so you never have to guess what to do at the gym again! 📌 Tag a gym buddy who needs to try this routine. 👇
Follow @karantransforms for daily health and fitness tips✅
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#workoutplan #gymroutine #fitnessmotivation #musclebuilding #weightlossjourney
[ 6 day workout plan, gym routine for men, muscle building split, weight loss workout, fitness motivation, strength training, bodybuilding routine, full body transformation ]
@karantransforms
34.6K
__Best 4 Day split.
Can take 1 rest day and repeat.
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#gym #split #workout #fyp
@__.tanmeet.__
206.0K
JUDM me “4 day split” if you want this written out more neatly
and let me know if this was helpful OR confusing bc either way it helps me show up better for you!!! 🤍🤍🤍
#gym #gymsplit #workoutsplit #onlinecoaching #onlinecoach #gymmotivation #beginnergymtips
@juliexfit
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