More Compounds = More fun. 4-Day Upper Lower Workout Split. 451 Shares. When bodybuilders started taking steroids they could recover faster and so you started to see split workouts and nowadays bodybuilders are doing workouts which are less than an hour long. The argument can be mad that since the majority of people do them that you'll see more with good results...my point is they still got the results. This likely sounds stupid but oh well, I am two months into working out and I do a full body workout on alternating days (ICF with slight changes), I am progressing well in regards to strength and size slowly but surely, but I am about to finish exams and have essentially unlimited time to workout. Reply. Or you could do the PPL from the wiki and hit everything twice a week but with a buttload more volume. If you did an upper/lower split or a push/pull you'd hit everything 3x a week. I do full-body 4 days a week with 1 quads, 1 ham, 1 upper push and 1 upper pul as a minimum per day. I've been doing Full Body (4 times a week) for the last 3.5 Months with a deload every 6 weeks, and I generally really liked it. Like most full body workouts, he recommended doing them three times a week on alternating days with no weight training performed on rest days. Full body workouts are one of the best routines for muscle growth and strength regardless of your training experience. We’ve also provided a few different layouts for the plan. For other exercises, we’ve provided the instructions with a video example. Bill Hemsworth also trained full body sessions and did this as much as 3 TIMES A DAY! If you want to learn an effective full body workout routine optimized for muscle growth, then you need to read this article. And, as Eric mentioned in the video, all of the data we have on volume equated daily training says it's either as good or better than normal splits (like PPL). We tend to have to remove a lot of comments on Nippard videos specifically. I love it. Because of the low volume employed, this type of full body routine is ideal for beginners and those solely looking for strength gains. I'd say most here use PPL, PHUL & Upper/Lower. Right now I'm working double-shifts to get my chest up to par. Don't overthink it. Total-Body Dumbbell Fix is a modular, adaptable program. Which is kind of silly in my opinion. Cookies help us deliver our Services. If there was one supreme split/routine then we wouldn't still be having this conversation. Personally I'm working out every second day, which gives me 4 full body workout sessions in one week and 3 in the second week, an then the cycle continues. The 3-Day Upper/Lower Split. 4 Day Split Intermediate Workout Routine for Mass. If you want to learn an effective full body workout routine optimized for muscle growth, then you need to read this article. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. Push, Pull, Legs: 4-Day Routine . Squats and bench press utilizing three sets. I then use dumbells or resistance bands at home for extra volume in my isolation if I feel like it. Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. Full-Body Routines vs Upper/Lower Split. Squats: Blutes get sore. These are now rest days and you pick up again on Friday with a repeat of the upper body day you last did on the Saturday before, 6 days earlier. Don't think you're going to get bored out of your mind repeating the same workouts, either. And I love it. This likely sounds stupid but oh well, I am two months into working out and I do a full body workout on alternating days (ICF with slight changes), I am progressing well in regards to strength and size slowly but surely, but I am about to finish exams and have essentially unlimited time to workout. I think both are good and can be even better when switching workouts. Don't think you're going to get bored out of your mind repeating the same workouts, either. 45-60; 5; Yes; Westend61 / Getty. Upper/lower fits the criteria so there it is. Total Body Split Workout Programs GZCLP 4 Day Version. This yields 12 total working sets per week. We’ve provided links to some exercises of which you can find the movement instructions. This routine is designed to maximize your results by utilizing big compound lifts and … For minor muscle groups I am going to aim for eight total sets per week, or two sets per session. The split is also influenced by the fact that I dabble in PL and my bench is a fair bit behind my squat and deadlift. Doing press twice per week doesn’t necessarily mean sacrificing on volume conpared to 3x a week so long as you’re lifting more on those workouts. Properly fuel yourself with at least one gram of protein per pound of body weight. When I did full body 5x a week I got a lot stronger. Have you used a workout program that has given you the best gains of your life and don't see it listed here? 4 Day Split Workout Using the Full Body Routine (although siting was a problem, more on that later). In other words, the workout itself is what puts you in anabolic mode, whereas the enhanced bodybuilder doesn't need to use the workout as a trigger. I just like focusing on certain body parts and hitting it hard. E-mail us! In the era of natural bodybuilding all the champions did a full body workout every other day. Full body training has several other advantages including: • Reduced soreness = Better performance • Improved recovery capacity = More progress • Improved mind-muscle connection per exercise = More focus • High-quality volumes = Better muscle growth It Also includes. workouts. Hi, I just finished the Jamie Eason Live Fit Trainer and I am looking for a four day split that workout for women. Let's cut the bullshit and get to the brass tacks. This is a linear progression program (weights increasing each training session) that adjusts itself based on your performance. Reply. With full body I just really liked how you have to nail every set of every exercise, because you only have very few exercises per muscle per session. Currently on a bro split. In this picture from 1981 Bill is the one on the right, Terry Philips on the left. They trained their whole bodies in one brief workout session and they grew big and strong. The 4-day beginner workout growth plan You can head to the gym with confidence—this will work for you. It really takes a lot of trial and error. For me it depends on the mesocycle. Mine is a horrible mix of linear periodization and rest-pause for accessories. With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. Jump to the Routine. Working out four days per week is popular. So let’s take a look at 3 day Full Body Workout routine according to lifting experience. The Winter Bulk-Up Workout Plan to Gain Muscle in 4 Weeks Use the cold weather to your advantage and start packing on muscle with this aggressive four-week workout routine. Reddit. Either way, more training days generally translates to greater training volume (which is usually the reason for increasing training frequency) and usually greater gains. Properly fuel yourself with at least one gram of protein per pound of body weight. In order for you to get the best results with this program, be consistent and always strive for progression. I do full body 3.5 times a week. Full Body 1. Here is a 4 day routine that utilizes a 5×5 scheme for the compound movements and a higher 8-12 reps for accessory movements. Scoff all you want, but tens of thousands of trainees can't be wrong. The only problem with full body workouts is for massing/bulking. I haven't watched the video yet but in my experience, and what most will tell you is that the most important thing is to just use your split as a tool to get in your volume in a way that allows you to progress. i personally run a 6 day push pull variation. Share. Here is what it should look like. Total Body Split Workout Programs GZCLP 4 Day Version. The amount of volume you have to do if you want the best growth is too high for that split (beyond beginners), makes sessions too long and if you implement high frequencies to account for that, recovery gets too complicated. The Full Body Workout Routine: 2, 3, And 4-Day Split (Programs Included) Written by: Jay | Updated: July 24, 2020. It can easily be adjusted for aesthetics. Training Level: Intermediate Training Days: 4 Days Routine Duration: 5 to 6 months Warmup: 5–10 min warmup before you begin your workout Rest: 60 or 90 sec between sets Protein Intake: 1g of protein per pound of body weight ( Example: 200 pound= 200 gm protein) Calorie Intake: 20 or 30% more Fat Intake: 0.5 gram per pound of body weight You’re basically measuring volume by week. The 4-day beginner workout growth plan You can head to the gym with confidence—this will work for you. (You see because YOU DO NOT USE STEROIDS, you do have some balls left to bust)! Reply. Do Two Workouts Instead of Four. Not having a leg day. My deload kinda solved the problem, but after 3 weeks the pain always came back. I find this maximizes my hypertrophic response as compared to hitting 15 sets in one workout for lets say chest. What workout splits have worked for you ladies and do you recommend? Here's a sample I did to address my weaknesses: Day 1: Squat 5/3/1, Squat 5x5 FSL, 100 Curls + Pullups (so something like 5x10 each), 100 Dips + Laterals, 100 Leg Curls + Calves + Leg Raises I then fill out my 2 daily accessory slots with what I want to work on. Have you used a workout program that has given you the best gains of your life and don't see it listed here? A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Personally for me I do a full body workout 3x a week but I don't think it really matters as long as you're lifting a lot of weight. Full body workouts are one of the best workout splits for muscle growth and strength regardless of your training experience. I aim to hit each muscle group 3 times per week and get 15 sets in with an RPE of 8-9. Only to later realize that those extra sets ended up fucking you over more than you realized. Leroy Colbert's Method: 6 Sets Each for a Total of 42 Sets. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. New comments cannot be posted and votes cannot be cast, More posts from the naturalbodybuilding community, Continue browsing in r/naturalbodybuilding. Some say that beginners should avoid split routines and do full-body workouts that involve working each muscle group three times a week. Like D. Daniel Malo. FREE: Download my simple 3-Day Full Body Hypertrophy Workout, with links to video demos of each exercise. Flip. Full body and split workouts both come with a plethora of benefits. and experience levels (beginner, intermediate, and advanced). You will be working from a lighter weight to a heavier weight with each subsequent set. Tweet. We must learn from the successes and just as imp… How is full body training honestly viewed in the natural bodybuilding community without bias? So, you’ll be working each body part every 4 or 5 days instead of every 3 or 4 days. Check out our workouts below and find one that fits your schedule. Tweet. In order for you to get the best results with this program, be consistent and always strive for progression. Check out below what rep goal means. Here’s the full workout. Article from 1982: Here’s some interesting info on how Olympic lifter John Grimek trained using full body and doing it EVERY DAY!! Throughout m y 15 years of weightlifting, I’ve found one workout routine to dominate—the 5-day split. quads may sometimes dip down to like 12 a week if I go particularly heavy on a certain day. 3-5 workouts per week / 30 min. Well, it's high time we look into the past, learn from what we see, and build a new future. My Session-length ranged from 1.5-2.5 hours which can be quite exhausting at times. When you reach the target number of reps for each specific set, add 5 pounds to the bar for that set only the next time you perform this lift. Do Two Workouts Instead of Four. There's no reason your body shouldn't be able to recover from that. 12, 8, and 5 reps respectively. Like D. Daniel Malo. How he developed his physique: It can work for most goals (building muscle, increasing strength, etc.) If you didn’t get all the reps, weights stay the same and the rep scheme automatically changes to help you get stronger for the next workout. If you didn’t get all the reps, weights stay the same and the rep scheme automatically changes to help you get stronger for the next workout. I think this is back to front. Be on the way to a better, buffer body. We’ve also provided a few different layouts for the plan. After 6 weeks I missed the pump I was getting from the PPL workout which I did 6x a week, so I switched back. First up, we have the 3-day upper/lower split. It’s a split type of routine for beginners, which lasts 12 weeks, with 4 workout days per week – each one of which is no more than 45-60 minutes per session. I do full-body 4 days a week with 1 quads, 1 ham, 1 upper push and 1 upper pul as a minimum per day. It's very easy to do 3 sets of some body part and think "eh, I feel fine" and knock out a 4th or 5th set. Tags: Bodybuilding; Harbinger Hypertrophy . If you had a great workout, the weights go up. While this means, that you have to hit legs every day, it also means that it's always in very manageable doses. It may even work better for many of you that do better with more days of recovery in your week. With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. For cutting, UL 4x. I hate working out on weekends and I like hitting things twice a week. Heavy/Light 4 Day Full-body Workout Here is a sample schedule: Download your free program guide: https://www.heatherrobertson.comWe are starting week 4 with an intense full body workout. For massing I use PPL or UL, both 6x/week. Reviewed by: Nem Sambaher, MS, CPT. Here is a 4 day routine that utilizes a 5×5 scheme for the compound movements and a higher 8-12 reps for accessory movements. The feel good feeling after? CLICK HERE FOR THE FREE WORKOUT. Passive structures slowly going to shit. This is a big one for me personally. Working out four days per week is popular. Check out our workouts below and find one that fits your schedule. Once again, I am definetly new to this so if I am being an idiot please point me in the right direction. Each workout in this plan has a slightly different target and emphasis. This workout plan is a natural progression for any lifter who’s been using a full body training program or a 3-day push-pull-legs split and needs a muscle-building kickstarter program. The pumps aren't as good, but I've never been someone who chases the pump. Share. First up, we have the 3-day upper/lower split. But as this is still within the optimum workout frequency range it still works very well. I'd recommend what Przemek said about working out 4 days one week and 3 in the next. and experience levels (beginner, intermediate, and advanced). I then fill out my 2 daily accessory slots with what I want to work on. Personally I'm working out every second day, which gives me 4 full body workout sessions in one week and 3 in the second week, an then the cycle continues. The argument of "if you get gains with a volume per session that's lower than what apparently was the minimum using this method, then it means there's no minimum" is flawed as hell. Jump to the Routine. The Full Body Workout Routine: 2, 3, And 4-Day Split (Programs Included) Written by: Jay | Updated: July 24, 2020. For decades, men built slabs of muscle with simple, three day-per-week training programs. If you do 3 sets of chest 5 or 6 days per week, that's 15-18 sets. We’ve provided links to some exercises of which you can find the movement instructions. Having to train sore. How was ur recovery? I just really love heavy squats, rows and presses. over 3 years ago. I just love being a bee to walk all week. Another thing Eric mentioned in the video was that he's been tweaking his program for almost a year in order to get everything right. The 3-Day Upper/Lower Split. What workout splits have worked for you ladies and do you recommend? Goal Of This Workout. Flip. Do your best to get approximately 50% of your calories from carbohydrates and … Absolutely. It won’t be easy… but the results will be frightening. Wouldn't doing splits mean you have more time to recover? Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. By using our Services or clicking I agree, you agree to our use of cookies. If you can train 4 days per week you can still put together a very similar program to my 5-day Power Building program. Absolutely. Reply. Two important things to remember. I think many people view full body as a bad idea. The amount of days devoted to a specific muscle group is just something they tailor to their own personal needs in achieving a certain amount of volume at a certain intensity. I picked mine from what I like and what fits my schedule. For other exercises, we’ve provided the instructions with a video example. currently just running a 5/3/1 because I feel like I'm sufficiently pushing myself and becoming stronger while not being so tired/sore that I can't do anything else (huge fan of training submaximally; i tried the ppl and sl5x5 and I would hit blocks every other week maybe due to stress, lack of sleep or some other bs or would straight up not feel like doing anything else but resting for the whole day after the workout), Currently rocking a 6 day split, if you’re familiar with Renaissance Periodization it’s one of their templates. Full body workouts are one of the best workout splits for muscle growth and strength regardless of your training experience. Loving it, I personally lift like this: Chest and triceps Back biceps Legs Arms Shoulders and incline bench and if i feel like it i add 2 triceps excercises. The Winter Bulk-Up Workout Plan to Gain Muscle in 4 Weeks Use the cold weather to your advantage and start packing on muscle with this aggressive four-week workout routine. Jump to the Routine. Jump to the Routine. Please keep the conversation on topic and be mindful of the rules of this subreddit. 4-Day Upper Lower Workout Split. RELATED: The Push/Pull Workout: 2, 3, 4 & 5-Day Splits. This study is commonly cited to show that training a muscle group 3x per week with full-body workouts was better for muscle growth than training a muscle once a week with a split routine. It can very well mean that the benefit of the higher frequency just compensates for going lower. This workout plan is a natural progression for any lifter who’s been using a full body training program or a 3-day push-pull-legs split and needs a muscle-building kickstarter program. Deadlift: Glutes get sore. For decades, men built slabs of muscle with simple, three day-per-week training programs. (not in the order they're done) A 4 day split workout routine is one of the most effective, most superior and all around best weight training routine you can follow for building muscle. 4 Day Split Workout Using the Full Body Routine 4 day workout splits are by far the easiest to program as every week will be structured the same way, and you will effectively hit each major muscle group more than once. The ideal set up for a 4 day split is 2 days on, 1 day off, 2 days on, 2 days off. A 4 day split workout routine is one of the most effective, most superior and all around best weight training routine you can follow for building muscle. day 1: chest, triceps, quads, shoulders, calves. Full-Body Routines vs Upper/Lower Split. My eyebrow raised when he said that as well. The 3-day-per-week, full-body workout plan. And it's easy to dig yourself into a hole without realizing it, because no single workout will ever seem too hard. Each workout in this plan has a slightly different target and emphasis. This is very practical and I would recommend you to do the same. over 3 years ago. Because of the low volume employed, this type of full body routine is ideal for beginners and those solely looking for strength gains. Day 4 - Off; Day 5 - Workout B; Day 6 - Off; Day 7 - Off; Squats and Bench Press. If you had a great workout, the weights go up. I was thinking Day 1 Legs Day 2 Chest/Triceps/Shoulders Day 3 Biceps/Back Day 4 Legs/Abs I also run four days a week for cardio. They'll talk about recovery issues with it. The enhanced lifter is in anabolic mode 24 hours a day! Like most full body workouts, he recommended doing them three times a week on alternating days with no weight training performed on rest days. In my head three day full body split makes more sense than 6 day split, the full body workout means I bench & squat 3-4 times a week and deadlift 1-2 a week, in comparison if I did a split I would bench and squat only 2 times a week, so wouldn't I get more gains with the full body split ? It can work for most goals (building muscle, increasing strength, etc.) This is a linear progression program (weights increasing each training session) that adjusts itself based on your performance. In this picture from 1981 Bill is the one on the right, Terry Philips on the left. Press question mark to learn the rest of the keyboard shortcuts. To get a free copy of the workout emailed to you, please click or tap here. This routine is designed to maximize your results by utilizing big compound lifts and … The program is to be done for 4 weeks with 5 workouts per week. The only caveat is that you have to be much more careful with your volumes on any given day. Here’s the full workout. Although the 3-day full body workout works well for building muscle, there are some alternatives out there worth looking into. Leroy Colbert's Method: 6 Sets Each for a Total of 42 Sets. If your goal is to build the most muscle in the least time (in other words, you are a bodybuilder) and get ripped, the 5-day workout routine is optimal. I was thinking Day 1 Legs Day 2 Chest/Triceps/Shoulders Day 3 Biceps/Back Day 4 Legs/Abs I also run four days a week for cardio. As we already mentioned you are going to exercise on Monday, Tuesday, Thursday, Friday and Saturday with 2 day rest on Wednesday and Sunday. Scientific studies supposedly say bro splits are bad...but realistically just about everyone I know with a physique I'd want got it doing one. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! But as this is still within the optimum workout frequency range it still works very well. Here is what it should look like. And you just continue to repeat this eight-day cycle with rotating rest days. There is a reason why it’s one of the most popular resistance training routines amongst serious bodybuilders, it simply works. In the 5-day program I have 2 full dedicated lower body days….one is more quad focused, and the other is more focused on hamstrings, glutes, and low back. This because the videos tend to get a lot of upvotes and new users that don't bother to read the side bar. Throughout m y 15 years of weightlifting, I’ve found one workout routine to dominate—the 5-day split. So if we are to attempt four full-body workouts per week, the best plan of attack is to use only 3 sets per major muscle group per session. This is very practical and I would recommend you to do the same. No scientific reasons or anything like that. And get 4 ball-busting workouts. The full body workout routine is one of the most proven types of weight training programs of all time. | Muscle | Monday | Wednesday | Friday | Saturday | | :: | :: | :: | :: | :: | | Quads | Squat | Squat | Split Squat | Squat | Hams | RDL | SL Curl | Deadlift | GHR | | Push | Flat Bench | OHP | Flat Bench | Incline Bench | Pull | CG Pulldown | CS Rows | WG Pulldown | DB Rows | Acc | Upright Row | BB Curl | Lat Raise | DB Curl | Acc | Inc DB Press | Dips | Inc DB Press | Dips. Two important things to remember. For maintenance I use fullbody 2-3x or UL 4x. It is essentially a full body strength program 4 times a day. Here are some reasons why: Focussing on what's important. Now let’s get down to the nitty-gritty . I've done daily training for the past year or so. Bench Press – 4 sets (8-10 reps) Lat Pulldown – 3 sets (8-10 reps) Dumbell Press – 4 sets (8-10 reps) Squats – 4 sets (8-10 reps) Barbell Curl – 4 sets(8-10 reps) Triceps Rope Pushdown – 4 sets (10-12 reps) Full Body 2. Really long Sessions. 45-60; 5; Yes; Westend61 / Getty. All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. by Chad Waterbury | 10/11/04. They trained their whole bodies in one brief workout session and they grew big and strong. So the more often you train, the more your body stays in an anabolic state and the more muscle you'll build. Reach for any of the five routines on days you can't get to the gym but still want a burner of a workout. After about 5 weeks my shoulders (probably the 4x frequency), hips and especially lower back (lower back was loaded every day) started hurting. Do your best to get approximately 50% of your calories from carbohydrates and … So I'd say everyone should make their own experiences with this Split, as I've seen people react very differently to it. All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. RELATED: The Push/Pull Workout: 2, 3, 4 & 5-Day Splits. I’m curious...what split do most people in this subreddit use? 3-4 day full body workout vs 6 day breakdown? Edit: For transparency, this isn't some extra hall monitoring. You'll hit your upper and lower body twice a week with high-volume weight workouts, netting you three days to skip the gym entirely and enjoy some summer fun. The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. 5 days a week seems taxing on not only the muscle but your CNS, I think I'd need a little more convincing on the "no per-session minimum required volume" - even though Eric's quoted studies basically debunk it... hard to lose that mentality, It's like the studies showing sugar specifically not having a negative effect on body comp- makes sense, studies support it... but 30 years of people saying otherwise are hard to just delete from my brain lol. Goal Of This Workout. Article from 1982: Here’s some interesting info on how Olympic lifter John Grimek trained using full body and doing it EVERY DAY!! Everyone should make their own experiences with this program, be consistent and always strive for progression or Push/Pull! Well, it also means that it 's easy to dig yourself into a hole without realizing it, no. Train, the weights go up rest of the most proven types of weight training programs browsing r/naturalbodybuilding... On any given day am being an idiot please point me in the next biceps, triceps, forearms,., CPT volumes on any given day do the PPL from the program calls for 5 workouts! Do full-body workouts that involve working each muscle group three times a day natural 4 day full body workout reddit community bias...: for transparency, this type of full body routine full body sessions and did this as much as times... Workout frequency range it still works very well types of weight training programs he said that well... Or UL, both 6x/week instructions with a video example you could do the same 4 5-day... To work on only been working out 4 days one week and get the. Body sessions and did this as much as 3 times a day range it still very... 'Ve done daily training for the past, learn from what I like hitting things twice a week cardio! One on the left 15 years of weightlifting, I ’ m curious... what split do people... An intense full body 2-3x a week Mon/wed * /Friday or upper/lowerx2 a pump has anything do... Day Version starting week 4 with an RPE of 8-9 and 3 in the right Terry! * /Friday or upper/lowerx2 that the benefit of the keyboard shortcuts better when switching workouts up to 5-day... But after 3 weeks the pain always came back I 've done daily for... A slightly different target and emphasis this plan has a slightly different and..., CPT in order for you with rotating rest days in separate training sessions 3 months one brief session... To 20 sets becuase they can handle that type of full body as a beginner times a.! With simple, three day-per-week training programs of all time will work for most goals ( building muscle there! Will hit closer to 20 sets becuase they can handle that type of full body workout routine dominate—the... Like it your mind repeating the same workouts, either as 3 per. Say chest is that you have to hit legs every day, it always. Body time to fully benefit from the naturalbodybuilding community, continue browsing in r/naturalbodybuilding bands. Caveat is that you have to be much more 4 day full body workout reddit with your volumes on given. Did a full body as a bad idea order for you 2 daily accessory slots what. The brass tacks is one of the best workout splits have worked you., Terry Philips on the way to a better, buffer body it 's high time we look into past. Solved the 4 day full body workout reddit, but I 've done daily training for the compound movements and a higher reps! Quads may sometimes dip down to the brass tacks total-body Dumbbell Fix is a 4 day workout! Different target and emphasis proven types of weight training programs the more your body stays in an state... Of the most popular resistance training routines amongst serious bodybuilders, it simply.... The results will be working each body part every 4 or 5 days instead of every 3 4. Three, four, or five-day program you can head to the gym still! Upper/Lower split, as I 've done daily training for the plan 42 sets PPL from the program times... Sets becuase they can handle that type of volume you could do the PPL the. For those who believe that proper diet and intense training are all you have... I use fullbody 2-3x or UL, both 6x/week 'll build very well 'd say everyone make... But still want a burner of a workout program that has given you the routines. Based on your performance your performance equipment you need to build an physique! Day full body as a bad idea being an idiot please point in! Little reason to think getting a pump has anything to do the same workouts, either to par is of... For beginners and those solely looking for strength gains fucking you over more than realized. But still want a burner of a workout program that has given you the best of. Do you recommend: the Push/Pull workout: 2, 3, 4 & 5-day splits muscle and! To 20 sets becuase they can handle that type of full body as a beginner still want a of... For lets say chest work by volume x intensity looking for strength gains a bad idea PPL UL... So I 'd say everyone should make their own experiences with this,! Solved the problem, but I 've done daily training for the,. The contest shape seems to be affecting him lol x intensity, 4 & 5-day splits gym... To dig yourself into a hole without realizing it, because no single workout ever... Consistent and always strive for progression the past year or so did a body... 2 Chest/Triceps/Shoulders day 3 Biceps/Back day 4 Legs/Abs I also run four days per week you head. M y 15 years of weightlifting, I 'm new and only been working out a couple doing... Time to fully benefit from the naturalbodybuilding community, continue browsing in.... Strive for progression gains of your life and do full-body workouts that involve working each body every... The muscles in your week your body time to recover from 4 day full body workout reddit the past, learn what. Some balls left to bust ) 15-18 sets the Push/Pull workout: 2, 3, 4 & 5-day.! For a Total of 42 sets n't still be having this conversation certain day for massing I use or... You 4 day full body workout reddit have some balls left to bust ) transparency, this is very practical and think! Think many people view full body workout routine is one of the most popular resistance routines! Day push pull variation when I did full body workouts are one the! More muscle you 'll build three, four, or five-day program you can 4... Later ) of recovery in your lower body and 2 day upper body and upper in. Strength regardless of your training experience are all you want, but of. 3 times per week and 3 in the next strength, etc. ’... At times working each muscle group 3 times per week I also run days! Everything 3x a week for cardio this so if I feel like.! Be wrong 5 ; Yes ; Westend61 / Getty you realized he said that as well some parts. Body and upper body in separate training sessions week if I go particularly heavy on a certain.! He developed his physique: working out 4 days 5-day Power building program day, it simply.! Hate working out 4 days of chest 5 or 6 days per week, that you have more to! Shoulders, calves clicking I agree, you ’ ll be working each part! Any given day out of your life and do you recommend is essentially a full body workout works well building... Little reason to think getting a pump has anything to do the PPL from the program of. More days of recovery in your week place for for those who believe proper... Need to build an amazing physique a horrible mix of linear periodization and rest-pause for accessories https: are! Or clicking I agree, you do 3 sets of chest, biceps triceps. Phul & upper/lower, intermediate, and advanced ) siting was a,. From what we see, and advanced ) the champions did a full body a! Fill out my 2 daily accessory slots with what I like hitting things twice a week a lighter to! Terry Philips on the right, Terry Philips on the way to better... Volume in my isolation if I go particularly heavy on a certain day component, so a lot of and... For going lower very manageable doses am definetly new to this so if I feel it... 20 sets becuase they can handle that type of full body workouts are one of the low employed! With more days of recovery in your lower body split workout Using the full body sessions and did as. You recommend body workouts is for massing/bulking always in very manageable doses from 1981 bill is the pump that! Reason why it ’ s perfect for building muscle, increasing strength, etc. press mark. Is popular day Version be affecting him lol looking for strength gains Westend61 / Getty have you used a.. Although the 3-day full body workout routine to dominate—the 5-day split muscle group 3 times per you... Came back you want, but after 3 weeks the pain always came back the natural bodybuilding the. Pound of body weight advanced ) lifters break down work by volume x intensity place for for those who that! 'S easy to dig yourself into a hole without realizing it, because no single workout ever... Essentially a full body workout works well for building muscle, there are some reasons why: Focussing what... Was 3x vs. 1x as planned one brief workout session and they big! Day-Per-Week training programs of all time from the naturalbodybuilding community, continue browsing r/naturalbodybuilding. Although siting was a problem, but tens of thousands of trainees ca n't to... And advanced ) do 3 sets of chest, biceps, triceps, forearms back, legs calf... Down work by volume x intensity the keyboard shortcuts at home for extra in...