Muscle Growth 4 days split

This routine targets muscle growth and requires weights and equipment found in the gym. It's ideal for those able to ensure 4 sessions per week of about one hour each. A 4 days split allows for high volume on each muscle group which is a basic requirement to trigger muscle growth. On the other hand each body section is worked out once per week. Therefore if you start skipping sessions you'd introduce a significant delay before a given body part is worked out again. For this reason you must be consistent with this workout and ensure 4 sessions over the week. You can either do alternate days or i.e., Monday,Tuesday then Thursday and Friday. An higher frequency is convenient as long as you ensure proper recovery to your body through rest and high quality calories intake. Aim to high quality proteins, carbs and fats for a total of calories to match your daily needs or a 10-20% surplus depending on your priority between fat loss, lean gain, bulk up.