4 Day Strength Training Program #exercise #sportsn...

A 4-day strength training program can be an effective way to build muscle, increase strength, and improve overall fitness. Below is an example of a split routine that targets different muscle groups on each training day. Remember to include rest days and listen to your body to prevent overtraining and promote recovery.

Day 1: Upper Body Push

1. Bench Press: 4 sets x 6-8 reps
2. Overhead Shoulder Press: 3 sets x 8-10 reps
3. Dumbbell Flyes: 3 sets x 10-12 reps
4. Triceps Dips: 3 sets x 8-10 reps
5. Lateral Raises: 3 sets x 12-15 reps
6. Push-Ups: 3 sets to failure

Day 2: Lower Body

1. Squats: 4 sets x 6-8 reps
2. Deadlifts: 4 sets x 6-8 reps
3. Lunges: 3 sets x 10-12 reps (each leg)
4. Leg Press: 3 sets x 8-10 reps
5. Leg Curls: 3 sets x 10-12 reps
6. Calf Raises: 4 sets x 12-15 reps

Day 3: Rest or Active Recovery

This day can be used for rest or light activity such as walking, yoga, or stretching to promote recovery and prevent injury.

Day 4: Upper Body Pull

1. Pull-Ups/Assisted Pull-Ups: 4 sets x 6-8 reps
2. Bent Over Rows: 4 sets x 6-8 reps
3. Lat Pulldowns: 3 sets x 8-10 reps
4. Seated Cable Rows: 3 sets x 8-10 reps
5. Face Pulls: 3 sets x 10-12 reps
6. Biceps Curls: 3 sets x 10-12 reps

Day 5: Rest or Active Recovery

Similar to Day 3, use this day for rest or light activity to aid recovery.

Day 6: Full Body Circuit (Optional)

1. Squats: 3 sets x 10-12 reps
2. Push-Ups: 3 sets x 10-12 reps
3. Deadlifts: 3 sets x 10-12 reps
4. Bent Over Rows: 3 sets x 10-12 reps
5. Lunges: 3 sets x 10-12 reps (each leg)
6. Plank: 3 sets x 30-60 seconds

Perform each exercise back-to-back with minimal rest between exercises. Rest 1-2 minutes between circuits. This workout can be done as an optional addition to the program for additional conditioning and calorie burn.

Day 7: Rest

Take a complete rest day to allow your body to recover and prepare for the next training cycle.

Remember to warm up before each workout with dynamic stretches or light cardio, and cool down with static stretches to improve flexibility and prevent injury. Additionally, adjust the weight and reps based on your fitness level and progress over time. Consistency, proper form, and progressive overload are key to seeing results with any strength training program. If you're new to strength training, consider working with a certified personal trainer to ensure proper technique and program design.

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