How To Do A 4-Day Training Split

Step-by-step Instructions

Here is what you need to do...
Step 1

[Personal Trainer] To summarize, Nick when we're going over your training program you were essentially doing every body part the same workout taking about an hour to do it a few cents per exercise, you didn't get real into the specifics of what you are doing for every body part. But, based on the fact that it was taking about an hour I'm guessing you did one, two exercises max per body part. Is that fair is that fairly accurate? [Nik] Yeah. One. Probably just one.

Step 2

[Personal Trainer] Fair enough. I'll go over this with you and you can just ask me any questions as we go. So, I've arranged your on a split. This is going to be painful Nick but were going to condense your training to four days a week. What we're going to do is we're going to take your program and essentially what were you were doing every day and we're going to split it into four distinct sessions over a week.

Step 3

So, we're going to implement a training split. It's a very specific training split. it's one I designed that there is a little bit of redundancy in each workout meaning on paper it looks like you're going to let's say your arms. Once per week. They're actually getting trained three separate times during the week just by the way we've put the exercises together on their days of the split in terms of the redundancy that is designed in the program.

Step 4

Now you can do ancillary ab and calve work on days that you're not in the gym. I'm totally fine with that. But I'm going to arrange your program in such a way that if you train legs, somebody would have to put a gun and threaten you to get you into the gym again to train your legs. They're going to hurt that bad. And if we can get there, this is what we need to bust you out of your training Plateau.

Step 5

You're going to train to failure on every single working set. Very important this is going to be one of the most fundamental changes we make in your program. Just implementing training to failure. So, for instance, if I say three sets of 10-12 reps. That's assuming you have started out at 12 reps. You failed. The next set, you're not going to get 12. You failed. You know 60 seconds later which is the rest interval, I recommend, you might get 10. The third set, you might get eight.

Step 6

The point is, on the next workout if you were to get 13 reps on the first set, you need to increase the weight. At any point during the prescribed reps and sets if you're able to surpass what I've recommend, crank the weight up by 5 percent. That will keep you gaining, otherwise you will get into the kind of rut that I think you found yourself there now where you're working with weights that are not perceptively light, but they're not changing either. And you've really got to push that with increasing the weights regularly.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Stuff You'll Need

Suggested Further Reading

Author Title Price
New Rules of Lifting $12.82

This Student Author

This Student Author's Background

When did you first do this & how did you get started?

I participated in this filming with a pro personal trainer.


Other Tips from Nik