The Ultimate 4 Day Workout Split Training Programs


Cook, Motivationist and Nutritionist.

You might notice that the volume is higher on this split. This is because, unlike the other two previous programs, the training frequency is only once a week for the targeted muscle groups (except for the calves and abs). 

For the bro split, there are many variations and combinations. 

You could choose to train your bicep with your back or chest, and triceps with your shoulders or chest. The sky is the limit. 

Finally, you could borrow the training schedule for the other two programs, above, into this program.

For example, chest and triceps on day1, back on day 2. Day 3 is rest. Day 4 is legs, and day 5 shoulders and biceps. Day 6 and 7 are rest days.


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