Best Way to Hit Muscle More than 1 Time a Week in 4 Days of Training?

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

Hi ct, i just finish a 4 months split of powerlifting because i had a competition. I was training 4 days a week and had really good result compare to the time i was training 5 to 6 times. More time to recover and felt better.

I have a job who i worked 7 times a week, have 3 days off, work again 7 days and have 4 days off. I never work the same hour shift, i can start monday at 8 am and then restart the next day at 16h and then restart at 8… its always like that for 5 years.

I tried your BDW for natural but i was not able to train 6 times a week. 4 times is the best for me because it can match my Schedule and i can be 100% ready for my workout ( not tired ) and it make me feel better.

I would like to know what’s is the best training split for a 4 days a week workout but for bodybuilding/ hypertrophie style ?

thank you !

2

Not CT, but I believe that the most obvious way to hit muscles 2x week over 4 weekly training days is an upper lower split:

Mon upper 1
Tue lower 1
Wed off
Thu upper 2
Fri lower 2
Sat off
Sun off

3

Yeah, the upper/lower split is a good choice

You can also do:

Quads/pecs/delts/triceps
Hams/back,/traps/biceps

4

cool ! and how many sets and rep is required ? and how many exercises for each part ?

5

@bigmax
That would depend on your neurotype.