4 Day Split Workout
4 Day Split Workout
Training Level:
Suitable for Intermediate and Pro levels.
Suitable for both men and women.
Primary Focus:
This workout is designed for muscle and strength gains, making it suitable for hypertrophy.
However, incorporating cardio sessions, as suggested on Saturdays and Sundays will aid in reducing body fat, which contributes to leaner muscle definition.
Target Group:
This workout is tailored for the most dedicated and experienced lifters.
If you've been consistently training for at least 3 years and are now seeking to add a new dimension to your routine, this workout is designed to challenge both your mind and body.
It's an outstanding program for individuals who desire both muscle and strength gains.
If you are in a pre-contest preparation phase and need to reduce body fat, add cardio sessions on Wednesday, Saturday, and Sunday as outlined in the training.
If you're comfortable with your body fat levels, you may skip these sessions.
Over the course of a year, "The PRO program" can help you increase your bench press, deadlift, and squat by up to 40-90 pounds (20-40 kilograms) or even more.
Days Per Week: 4 (Monday, Tuesday, Thursday, Friday).
Routine Duration: Follow this program for 3-5 months and continue as long as you consistently make progress.