Four-day split programme

A four-day split suits you when a full-body programme starts to feel too long and you already train regularly. Each muscle group gets two sessions a week.

You will need

• Gym membership
• About 60–75 minutes on four days a week
• Training log

Steps

1. Choose your training days

   For example Monday, Tuesday, Thursday and Friday. Wednesday and the weekend are rest days.

2. Understand the split

3. Upper body, heavy

4. Lower body, heavy

5. Upper body, lighter

6. Lower body, lighter

7. Add load on the heavy lifts

8. Take a deload week

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