4 day workout split for building athletic muscle

Building athletic muscle requires a combination of strength, power, endurance, and agility. It’s not enough to simply lift heavy weights or run long distances, you need a comprehensive approach to your training. A 4 day workout split can provide an effective framework for building athletic muscle, as it allows for a balanced distribution of exercises and recovery time. In this blog, we’ll outline the best 4 day workout split to build athletic muscle.

Day 1: Upper Body Push On the first day of the workout split, we’ll focus on upper body pushing exercises. These exercises work the chest, shoulders, and triceps muscles. The goal of this workout is to build strength and size in these muscles, which will help to improve your overall upper body strength and power.

Exercises to include in your upper body push workout:

• Bench Press: This classic exercise is a staple in any upper body workout. It targets the chest, shoulders, and triceps and helps to build overall upper body strength.
• Overhead Press: This exercise targets the shoulders and helps to build shoulder strength and stability.
• Incline Bench Press: This exercise targets the upper chest and helps to build size and definition in this area.
• Dips: Dips are a great bodyweight exercise that target the triceps and chest muscles.

Day 2: Lower Body On day 2, we’ll focus on lower body exercises. This workout will help to build strength and size in your legs, glutes, and core muscles. These exercises are important for building overall athleticism and improving your performance in other sports and activities.

Exercises to include in your lower body workout:

• Squats: Squats are a foundational exercise for building lower body strength and size. They target the quads, glutes, and core muscles.
• Deadlifts: Deadlifts are another great exercise for building lower body strength and size. They target the hamstrings, glutes, and lower back muscles.
• Lunges: Lunges are a unilateral exercise that target the quads, glutes, and core muscles. They help to improve balance and stability.
• Leg Press: The leg press machine is a great way to add resistance to your leg workouts. It targets the quads, hamstrings, and glutes.

Day 3: Upper Body Pull On day 3, we’ll focus on upper body pulling exercises. These exercises work the back, biceps, and rear delts muscles. Building strength and size in these muscles is important for improving posture and overall upper body strength.

Exercises to include in your upper body pull workout:

• Pull-ups: Pull-ups are a great bodyweight exercise that target the back and biceps muscles.
• Rows: Rows are another great exercise for targeting the back muscles. There are many variations of rows, including barbell rows, dumbbell rows, and cable rows.
• Lat Pulldowns: The lat pulldown machine is a great way to add resistance to your back workouts. It targets the lats, biceps, and rear delts muscles.
• Rear Delt Flyes: This exercise targets the rear delts and helps to improve overall shoulder strength and stability.

Day 4: Full Body Circuit On the final day of the workout split, we’ll do a full body circuit workout. This workout will include a variety of exercises that target multiple muscle groups and focus on building endurance and agility.

Exercises to include in your full body circuit:

• Burpees: Burpees are a great full body exercise that targets the legs, core, and upper body.
• Box Jumps: Box jumps are a plyometric exercise that helps to improve lower body power and explosiveness.
• Battle Ropes: Battle ropes are a great way to improve upper body endurance and coordination.
• Farmer’s Walk: This exercise is great for building overall grip strength and endurance.
• Medicine Ball Throws: Medicine ball throws are a great way to improve overall explosiveness and power.
• Jump Rope: Jumping rope is a great way to improve footwork, coordination, and endurance.

• The full body circuit workout should be done as a circuit, with little to no rest between exercises. Aim to complete 3-4 rounds of the circuit, with a 1-2 minute rest between rounds.

  Tips for Maximizing Results

  To maximize the results of this workout split, there are a few tips that you should keep in mind:

  1. Progressive Overload: In order to build muscle and strength, you need to continually challenge your body. This means increasing the weight or reps of your exercises over time.

  2. Proper Form: Proper form is essential for maximizing the effectiveness of your exercises and preventing injury. Be sure to learn the proper form for each exercise and focus on maintaining good form throughout your workout.

  3. Rest and Recovery: Rest and recovery are just as important as the workout itself. Be sure to give your body adequate rest between workouts and aim to get enough sleep and proper nutrition to support muscle growth and recovery.

  4. Consistency: Consistency is key when it comes to building athletic muscle. Aim to stick to your workout split for at least 8-12 weeks before making any changes and be consistent with your training and nutrition.

  Final Thoughts

  The best 4 day workout split to build athletic muscle should include a balance of upper body pushing, lower body, upper body pulling, and full body circuit workouts. By following this workout split and incorporating progressive overload, proper form, rest and recovery, and consistency, you can build the strength, power, endurance, and agility needed for athletic performance. Remember, building athletic muscle takes time and dedication, but with the right approach, you can achieve your fitness goals and become a stronger, more well-rounded athlete.