What is the best 5-day/4-Day workout split? How effective they are compared to a 3-day split, who would benefit, and more.

“Everyone” benefits because wither its three days or seven days you are still attending the gym

You often hear that 3-5 days per week in the gym will help you achieve any of your goals. Well this is true , with time on your hands and goals to reach put your best foot forward and attempt a 5-day split as you are able to isolate muscle groups and reach goals quicker.

Four day splits are among one of the most common splits used among gym goers these days. Not only does it allow for proper recovery in each muscle group, it also allows for work and family commitments, one of the biggest reasons for not attending the gym.

Below are my best options for 5-day splits and 4-Day split that I found bifacial not just for me but for my clients

5 Day Split (2 Rest Days)

Day 1: Legs/Abs

Day 2: Chest cardio

Day 3: Back/Abs*

Day 4: Rest

Day 5: Shoulder/Abs*

Day 6: Arms cardio

Day 7: Rest

4 Day Split (3 Rest Days)

Day 1: chest/abs cardio

Day:2 rest

Day 3: legs/abs

Day 4: rest

Day 5: shoulders/arms cardio

Day 6:rest

Day 7: back/abs cardio

The reasons for choosing those muscle groups in that order are as follows, For most people on a 5 Day Split, training the lower body is probably the most taxing for their bodies. Therefore it is crucial to train it first in the beginning of each week to ensure that the workout is done while the body is still fresh, second reason for the muscle groups been in this order is to make sure you don’t over work muscle groups and have sufficient rest periods in-between session to counteract muscle fatigue and exhaustion, Same applies for Three day splits just results and progression are slower

Plan well = eat well …train well…be well