The 4 to 5 day split routine is a much better option for building muscle than the once per week split routines.


You do not need a full week of rest for each muscle group! Science has proven that the response from a muscle building workout only lasts around 48 hours. Why wait another 5 days before working a muscle group again?


Once per week split routines are simply wasting precious muscle building opportunities. A 4 to 5 day split routine greatly improves on the once per week split routine.


Let's take a look at the 4 to 5 day weight training schedule...

4 to 5 Day Workout Schedule

The 4 to 5 day workout schedule includes 3 weightlifting workouts per week. You'll alternate workouts that work half your body one workout and half your body the next workout. Let's look at an example...

Workout A	Workout B
Quadriceps Hamstrings Calves Biceps Forearms	Chest Shoulders Triceps Back

Before we look at the weekly weightlifting schedule, I want you to know that you can take the above muscle groups and split them up into two workouts however you'd like. For example...

Workout A	Workout B
Quadriceps Shoulders Calves Biceps Triceps	Back Chest Hamstrings Forearms

Now, here's what the weekly weight training schedule for the 4 to 5 day split routine.

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
1	A		B		A
2	B		A		B
3	A		B		A
4	B		A		B
5	A		B		A
6	B		A		B
7	A		B		A
8	B		A		B

If you're a weight lifting beginner, I suggest you start with a full body workout due to the increased number of muscle building opportunities. You'll get more practice learning the exercises, and you will build a greater amount of muscle.

Other Weight Training Schedule Pages
	Full Body Workout The full body workout is the best option for most weight lifters. You'll build the most amount of muscle in the shortest time!
	Beginner Workout Schedule The beginner workout schedule should include a full body regimen for extra practice learning the exercises.
	Split Routines Split routines allow you more rest for each muscle group between workouts but fewer muscle building opportunities.
	Upper Lower Body Split Routine The Upper Lower Body Routine works the upper body separately from the lower body each workout.
	Weight Lifting Schedules for Beginners What schedule should beginners start with? This schedule helps beginners build maximum muscle!
	Once Per Week Split Routine The once per week split routine can be modified to meet any needs! These routines should be used by more advanced lifters.

Go back to Weight Training Schedule from 4 to 5 day Split Routine