4 Day Gym Bodybuilding Split Workout

Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives.

Each training day is balanced. You start by challenging major muscle groups with 3 sets of compound or taxing machine exercises. Next, you follow up by finishing a muscle group with a more isolation-style movement that typically focuses on the use of 3 second negatives. Lastly, you work smaller muscle groups with 3 sets each, using 3 second negatives when it makes sense.

Here is the training schedule:

Day 1 - Upper Body
Day 2 - Lower Body
Day 3 - Off
Day 4 - Upper Body
Day 5 - Lower Body
Day 6 - Off
Day 7 - Off


Main feature:
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- Full video and instructions for each exercise
- Easy to follow
- Records training progress automatically
- Reminds you to workout every day
- Increases exercise intensity step by step

Try our other fitness challenge apps too:
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- 30 Day Wall Sit Challenge
- 30 Day Plank Challenge
- 30 Day Tricep Dips Challenge
- 30 Day Lunge Challenge
- 4 Day Home Muscle Building Plan
- 8 Week Chest And Back Specialization Workout Routine
- 4 Day Gym Bodybuilding Split Workout
- Boost Strength and Build High Performance Muscle
- Upper/Lower 4 Day Gym Bodybuilding Split Workout
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