As a beginner, you might think your body is so worn down, it can’t handle anything more than a light workout. But this couldn’t be further from the truth! You just need to find the right exercises for you and follow them in order.
That means making sure that you give yourself enough time to recover after every session by following at least one day of rest between each exercise. This will ensure that your muscles are fully recovered before they take on another tough workout session, which will lead to better results in less time.
A 4-Day workout split is the best solution for newbies who worry whether their bodies can handle a week of workouts. In this article, we’ll look at what the 4-day split is and how to structure the best workout plan for a beginner.
What Is a 4-Day Workout Split?
It’s a training technique that divides your workouts into upper and lower body sessions, which are completed on two days. If used correctly, a program like this might assist you in successfully losing weight, toning up your body, strengthening it and gaining muscle.
You’ll recover more quickly while performing pull-ups, too, because rather than exercising the same muscles every day, you work your upper body one day and your lower body the next. After that, you work your lower body muscles one day and your upper body muscles another day to get a complete recovery.
It’s best to take at least one day of rest between each session to give your muscles time to recuperate and grow. While there are many ways you can structure a 4-day split, we’re going to look at two potential splits that beginners can utilize as they get started with their fitness journey.
What Is The Best 4-Day Workout Routine For Beginners?
The best 4-day workout routine is an upper/lower split where both days hit every muscle group in the body, but with various exercises for when you hit specific areas (chest vs triceps, etc).
An ideal plan is:
• Day 1 – Upper body
• Day 2 – Lower body
• Rest day
• Day 3 – Upper Body
• Day 4 – Lower Body
Upper Body Workouts for the 4-Day Split
Perform 1 set of 15 reps of each exercise.
• Chest fly
• Overhead press
• Back extension
• Biceps curl
• Lower Body Workouts for the 4-Day Split
• Glute Bridge
• Calf Raise
• Standing Leg Lift
• Wall Squat
Recovery Time Needed Between Each Exercise
You want to make sure that between each workout you get plenty of rest. At least one day should be given between each session to let your body recover and rebuild itself.
You might think that this will prolong the amount of time it takes to see results, but it actually speeds up the process! The more time you give your body to recuperate, the faster you’ll see amazing results because you’re ensuring your muscles are getting everything they need in order to grow.
And remember—a little soreness is normal after a workout, so if you aren’t feeling any pain or fatigue at all after doing an exercise, then try bumping up the weight or volume for next time.
The Bottom Line
A 4-day split might be the best way to introduce yourself to an exercise routine. It lets you spend less time working out while still giving your muscles enough time to rest and recover, all of which equals big results.
DISCLAIMER: This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!