My Current 4-Day Training Regime: Push, Pull, Legs, and Full Body
As a personal trainer based in Brighton & Hove, I prioritise maintaining a workout regime that is both effective and enjoyable. Currently, I follow a 4-day training regime that targets each muscle group twice a week:
1. Push (Chest, Shoulders, Triceps)
2. Pull (Back, Biceps)
3. Legs (Quads, Hamstrings, Glutes, Calves)
4. Full Body
Day 1 – Push (Chest, Shoulders, Triceps)
This session focuses on pressing movements such as bench presses, overhead presses, and tricep dips to strengthen the upper body.
Day 2 – Pull (Back, Biceps)
Emphasising pulling exercises like pull-ups, bent-over rows, and bicep curls, this workout enhances back and bicep strength, promoting balanced upper body development.
Day 3 – Legs (Quads, Hamstrings, Glutes, Calves)
Incorporating compound movements such as squats, deadlifts, and lunges, this session builds foundational strength in the lower body.
Day 4 – Full Body
This workout revisits all major muscle groups with compound exercises like squats, bench presses, and rows, ensuring each muscle is stimulated twice weekly, which can enhance muscle growth and strength gains.
Why This Split Works for Me
I've found this particular split to be highly effective for my fitness goals. More importantly, I genuinely enjoy this routine, which is crucial because enjoying your workouts increases the likelihood of maintaining consistency. Consistency is key to achieving long-term fitness success.
Exploring Other Training Splits
It's important to note that there are various training splits, each with its own set of benefits. Some popular alternatives include:
Full Body A/B Split: Alternating between two full-body workouts, this split allows for frequent muscle engagement and is often favoured by beginners.
Bro Split: This traditional approach dedicates each workout day to a specific muscle group, such as chest on Monday, back on Tuesday, and so on.
Upper/Lower Split: Dividing workouts between upper and lower body sessions, this split typically involves training four days a week, allowing for balanced muscle development.
Push/Pull/Legs (PPL) Split: Organising workouts into pushing movements (chest, shoulders, triceps), pulling movements (back, biceps), and leg exercises, this split is popular for its simplicity and effectiveness.
Arnold Split: Named after Arnold Schwarzenegger, this split involves training chest and back, shoulders and arms, and legs on separate days, often resulting in a six-day workout week.
All these splits can be effective; the key is finding one that aligns with your fitness goals, experience level, and, importantly, one that you enjoy. Enjoyment fosters consistency, and consistency leads to results.
Benefits of My 4-Day Training Regime
Increased Training Frequency: Targeting each muscle group twice weekly aligns with research suggesting higher training frequencies can enhance muscle growth compared to once-a-week sessions.
Balanced Recovery: The split allows for adequate recovery time, reducing the risk of overtraining and promoting consistent progress.
Comprehensive Muscle Engagement: The full-body day adds volume to all muscle groups, reinforcing strength gains and addressing potential imbalances.
Flexibility and Efficiency: Training four days a week offers a balanced approach, accommodating rest days and fitting into busy schedules while prioritising fitness goals.
As a personal trainer in Brighton & Hove, I offer personalised coaching to help you implement an effective training split tailored to your preferences and goals. Whether you prefer training in a Brighton & Hove gym, outdoors, or online, my flexible options cater to your needs. My services include 1:1 personal training, partner training, and online coaching, all customised to support your fitness journey.
Ready to take your fitness to the next level? Contact me today to start your journey toward a stronger, fitter you.
Contact Information:
Phone: 07951 480 887
Email: ptbrighton@outlook.com
Location: Brighton & Hove & Online
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Note: This blog post reflects my personal training regime and is intended to provide insights into effective workout structuring.
