Are you looking for an effective workout routine that can help you achieve your fitness goals? If yes, then a 4 day split workout with cardio could be the perfect option for you. This workout plan is designed to target different muscle groups on different days while also incorporating cardio exercises to help you burn fat and improve your overall fitness.
One of the biggest challenges people face when trying to get in shape is finding an effective workout routine that fits their busy lifestyle. With a 4 day split workout with cardio, you can get a full-body workout in just four days a week, leaving you with plenty of time to focus on other aspects of your life.
Before we dive into the details of this workout plan, let's first understand what it is and what it aims to achieve. A 4 day split workout with cardio involves dividing your workout routine into four days, with each day targeting a different set of muscles. In addition to this, you also include cardio exercises to boost your metabolism and help you burn fat.
In this post, we'll take a closer look at the 4 day split workout with cardio and explain how you can use it to achieve your fitness goals. We'll cover the benefits of this workout plan, how to structure your workout, and some essential tips to keep in mind.
What is the Target of 4 Day Split Workout with Cardio?
The target of the 4 day split workout with cardio is to help you build muscle, burn fat, and improve your overall fitness. By dividing your workouts into four days and targeting different muscle groups, you can ensure that you work each muscle group effectively without overworking any particular muscle.
The inclusion of cardio exercises in this workout plan also helps you burn more calories and improve your cardiovascular health. Cardio exercises like running, cycling, or rowing can help you improve your endurance, boost your metabolism, and burn fat.
Now that you understand the target of this workout plan let's take a closer look at how to structure your workouts.
How to Structure Your Workouts?
The structure of your workouts will depend on your fitness goals, experience level, and available equipment. However, here's a template for a 4 day split workout with cardio that you can use as a starting point:
Day 1: Chest and Triceps
1. Bench Press (3 sets of 8-10 reps)
2. Incline Bench Press (3 sets of 8-10 reps)
3. Dumbbell Flyes (3 sets of 12 reps)
4. Tricep Dips (3 sets of 8-10 reps)
5. Tricep Extensions (3 sets of 12 reps)
Cardio: 20-30 minutes of running, cycling, or rowing
Tips:
- Start with a warm-up set before each exercise
- Increase the weight gradually with each set
- Take a 60-second break between each set
Day 2: Back and Biceps
1. Deadlifts (3 sets of 8-10 reps)
2. Pull-ups (3 sets of 8-10 reps)
3. Seated Rows (3 sets of 12 reps)
4. Bicep Curls (3 sets of 8-10 reps)
5. Hammer Curls (3 sets of 12 reps)
Cardio: 20-30 minutes of running, cycling, or rowing
Tips:
- Use a weight that you can comfortably lift for each exercise
- Focus on maintaining good form throughout each exercise
- Take a 60-second break between each set
Day 3: Rest Day
Take a break and allow your body to recover from the previous workouts.
Day 4: Shoulders and Legs
1. Squats (3 sets of 8-10 reps)
2. Lunges (3 sets of 8-10 reps)
3. Leg Press (3 sets of 12 reps)
4. Military Press (3 sets of 8-10 reps)
5. Lateral Raises (3 sets of 12 reps)
Cardio: 20-30 minutes of running, cycling, or rowing
Tips:
- Start with a lower weight and gradually increase it with each set
- Use a spotter for squats and other heavy lifts
- Take a 60-second break between each set
Day 5: Abs and Cardio
1. Plank (3 sets of 30 seconds)
2. Sit-ups (3 sets of 10-12 reps)
3. Russian Twists (3 sets of 10-12 reps)
4. Leg Raises (3 sets of 10-12 reps)
Cardio: 30-40 minutes of running, cycling, or rowing
Tips:
- Focus on maintaining good form throughout each exercise
- Engage your core muscles throughout each exercise
- Take a 60-second break between each set
Benefits of 4 Day Split Workout with Cardio
There are several benefits of the 4 day split workout with cardio, including:
- Targeted muscle growth: By dividing your workouts into four days and targeting different muscle groups, you can ensure that you work each muscle group effectively without overworking any particular muscle.
- Improved cardiovascular health: Cardio exercises like running, cycling, or rowing can help you improve your endurance, boost your metabolism, and burn fat.
- Time-saving: With a 4 day split workout with cardio, you can get a full-body workout in just four days a week, leaving you with plenty of time to focus on other aspects of your life.
FAQs
Q1. Is a 4 day split workout with cardio suitable for beginners?
Yes, a 4 day split workout with cardio can be suitable for beginners. However, it's essential to start with lighter weights and focus on maintaining good form throughout each exercise. It's also recommended to consult with a trainer or a healthcare professional before starting any new workout routine.
Q2. How long should I rest between sets?
A rest period of 60 seconds between each set is recommended to allow your muscles to recover and prepare for the next set.
Q3. Can I include other exercises in my 4 day split workout with cardio?
Yes, you can include other exercises in your 4 day split workout with cardio, depending on your fitness goals and experience level. However, it's essential to ensure that you don't overwork any particular muscle group and maintain good form throughout each exercise.
Q4. How long should my cardio sessions be?
Cardio sessions should be between 20-40 minutes, depending on your fitness level and goals. However, it's essential to start with shorter sessions and gradually increase the duration and intensity over time.
Conclusion of 4 Day Split Workout with Cardio
A 4 day split workout with cardio can be an effective way to achieve your fitness goals. By dividing your workouts into four days and targeting different muscle groups, you can ensure that you work each muscle group effectively without overworking any particular muscle. In addition to this, including cardio exercises in this workout plan can help you burn more calories and improve your cardiovascular health. Remember to start with lighter weights, focus on maintaining good form, and gradually increase the weight and intensity over time.
