Many experienced lifters and physique athletes who want to build muscle train 5 days a week, and a handful even train 6 days a week. But for many people, these higher frequency training schedules are not realistic. As a result, they want workouts that are still effective but only require 4 days a week, or in some cases minimalist programs that take even less time. If you want to spend only 4 days a week in the gym, you may be wondering what are the best 4 day training schedules. In this extensive special report, you'll see many options, some which you may have never thought of before.

The push-pull-legs 3-day split is one of the most popular training schedules for building muscle today. But there’s more than one way to set up a 3 day split. Another famous 3 day split is what I call, “3-day classic muscle.” There are lots of other good workout splits too, like 2 day splits, 4 day splits, even 5 day (“bro”) splits. But if you’re going to do a 3 day split, which is a good choice, which one is best?

If you compared a full body vs split routine, which would be better for gaining muscle size and strength? This has been a controversy for years. A new study was published recently in the prestigious Journal of Strength And Conditioning Research (Ramos-Campo 2024) which aimed to finally settle this debate.

Want to build more muscle the way champion bodybuilders do it? Then read on. In this post, I’ll answer the biggest questions about training volume: “How many sets, how many sets for big vs small muscles, how do you track/count the sets, and how many days in a row should you train on a 4-day split.

Arnold Schwarzenegger was famous for training twice a day on a system known as a double split routine and he went on to become one of the most muscular men of all time. Could splitting your workouts in two and doing half in the AM and half in the PM increase your muscle growth too, or is this technique only for the pros with superior genetics and unlimited time? Read on to see the pros and cons - you may be surprised at the answer!