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