The Best 4-Day Workout Split for Muscle Growth (Strength & Hypertrophy)




In a previous video, we went over the best 3-day split for muscle growth. Some of you, however, are a bit more advanced and may require more volume. And because research suggests that training volume must increase over time, it makes sense that you may have to train a bit more frequently as you get further into your lifting career.

That’s why in this video I break down the best 4-day workout split for muscle growth.

By the end, you’ll know how to take an ordinary, run-of-the-mill workout split and make simple science-based tweaks that help you maximize your efforts in the gym.

4-Day Workout Split for Muscle Growth EXAMPLE:

Upper (Strength) – Push Focus
Bench press 5×5
OHP 4×6
Barbell Row 4×6
Lat Pulldown 3×8-10
Barbell Curls 3×8-10
Triceps Pushdowns 3×8-10

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Lower (Strength) – Quads Focus
Front Squat 5×5
Leg Press 4×8
Romanian deadlift 4×6
Quad isolation 3×8-10
Standing calf raise 4×10

Upper (Hypertrophy) – Pull Focus
Pull ups 4×8
Barbell row 4×10
Bench Press 3×12
Chest fly 3×12-15
Lateral Raises 4×12-15
DB Curls 3×12-15
Triceps Pushdowns 3×12-15

Lower (Hypertrophy) – Hamstring/Glute Focus
Deadlifts 3×6
Squats 3×10
Lying Leg Curls 4×10-12
Leg Extensions 4×12-15
Seated calf raise 4×10

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Top Ten Beauty Tips To Stay Looking Young

Are you thinking about starting your own beauty routine? Are you a little lost on where to begin? Are you aware of what products work for you? If you are looking for the answers to these questions and more, keep reading.

A good skin care tip is to exfoliate your face. Exfoliate your skin every other day to keep the top layer looking fresh and smooth. Doing this makes your face appear younger and more radiant. It also prevents the buildup of dirt and oil.

If you want to emphasize and play up your gorgeous hazel or deep green eyes, look for colors that will bring out the flecks of gold and green in a way that almost looks like candlelight. Try using silvery pewter, deep purples, lavender and light brown for this purpose.



If you are looking for some individualized attention from a cosmetics salesperson, visit the mall or department store during the early morning or daytime during the week. If you go on the weekend, your consultant will not be able to give you a thorough assessment and unhurried cosmetics application.

Live in a cold, dry winter climate? Find a winter-specific conditioner for your hair to help lock in moisture and prevent that annoying static cling to EVERYTHING. Use in place of your regular conditioner as soon as you start to notice dry air and discontinue use in the spring time.

Use cream cleansers, especially on your face. Soap can dry your skin and lead to skin that appears weathered and older. Keep your skin beautiful by using cleansers that are more like lotion and cream and less like harsh cleaner. Your skin will thank you for the change in beauty supplies.

Commit to drinking enough water every day. You need to drink eight to ten glasses a day for maximum beauty benefit. Being hydrated will help you look younger, and will also help you keep in better overall fitness. Do not neglect yourself and you will have great results from any beauty program.

If you already have skin problems, you need to be especially careful when selecting make up to not worsen the situation. Avoid make ups with any oil in them, and sparingly use moisturizers, foundations, eye makeup, and blushes labeled oil free. Also look for non-comedogenic products, which do not encourage the closure of pores.

Your skin is constantly changing from day to day based upon your age, hormone levels, climate, and even our daily activities. As a result, you should be aware that your skincare and beauty regimen should be flexible enough to change in order to adapt to the needs of your skin.

If you ever find yourself relly under time pressure, here’s a great tip on how to do a quick makeup job. Put some waxy lip balm on your fingertip. Then put a dark eyeliner on top of that. Smear it onto your eyes. Then finish with mascara. Apply lipstick. You’re ready to go!

If your favorite color nail polish is getting empty and a bit tacky, add a few drops of nail polish remover to give it new life! You don’t have to throw away a half empty bottle of nail lacquer, just mix in a small amount of regular remover, shake well and your old polish will work like new again.

If you suffer from hair loss or brittle hair it may be caused by a poor diet and a lack of essential nutrients. In order to ensure that your hair is strong and healthy consider supplementing your diet with the following vitamins: Iron, Vitamin A, Vitamin H, Vitamin B5, Vitamin E and Zinc.

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Using lotion every day helps prevent ingrown hairs. Apply lotion right after you shave. Ingrown hairs can be caused by dry skin, so remember to apply moisturizer every day. This will eliminate existing ingrown hairs and prevent new ones from beginning to form.

Avoid conditioner if your hair is fine. Simply one or two times per week should suffice. Instead of making your hair healthier, too much conditioner can weigh it down. So if you have fine hair, you should avoid overdoing it.

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Spray mist over your face after you have your makeup applied. It will set the makeup and keep it where it should be much longer. This is a great method to use when you have a long day ahead of you like if it is your wedding day or you have a night out after work planned.

For ladies that like makeup, a typical issue is lipstick. Try not to always use bright colors when choosing lipstick. It’s better to stick to neutral shades instead.

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Wearing heavy foundation or powdery makeup is not a good look for faces over 40. It accentuates the drier character of the skin. If your face is 40 or older it’s better to use a lighter touch. If your skin is fairly even-colored you may be able to skip foundation entirely. Foundations should be very light in weight.

If you have ever woken up in the morning and discovered that areas of your face are puffy, look to your refrigerator and a cucumber. You can cut up a cucumber and massage it over your entire face using a circular upward and outward motion. The cucumber has a natural astringent to help reduce swelling.

You can use bronzer in your lotion to get a healthy glow without using a self-tanner. This can be used as your own self-tanner in order to achieve your desired color. You’ll be able to get the color choices you desire and not just premixed ones with this method.

The eyeshadow you use should depend on your eye color. By picking the wrong color, your eyes will not stand out. For example, those with blue and green eyes should pick shades that are warm in color such as light purples, brown, and gray. Women with brown eyes should wear darker shades, like dark greens and blues.

Do you know how to begin your own beauty regimen now? Do you have a defined starting point? Are you aware of what products you can use and what will work? If you have answers for these questions, you are ready to put the tips you have just read to work.

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