Advanced 4-day Split, 5 days cicle

With this advanced training routine you will be repeating each muscle group once every 5 days (excluding abs). You will be working out either 6 or 5 days a week total.

Advanced 4-day Split, 5 days Cycle routine is for you if you like going to the gym almost every day but still need more time to recover between muscle groups.

How often you should do it: Start with day #1 till #4 and then take a day off. Repeat.

Duration of a session:45 – 60 min

What weights to use:At your last rep you should feel like you can’t do another one even if they paid you by the rep.

You can include some advanced techniques like partial reps, negatives, drop-sets and so on. But keep in mind that using these will dramatically increase your recovery time. The risk of injuries is greater, too. The rule is: don’t use advanced techniques in each set.

Four-day split:

1. Chest, Quads
2. Back, Calves, Abs
3. Shoulders, Hamstrings
4. Biceps, Triceps, Abs

Example:

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Feel free to move muscle groups around if you need to further adjust the routine, so that it corresponds better to your personal needs.