In this episode of the Lift Podcast, Coach Harry breaks down the most effective 4-day workout splits for building muscle while managing time and fatigue. Whether you’re short on training days or just want something new, he shares two smart, science-backed approaches that prioritize frequency and flexibility, so you keep progressing without spending all week in the gym.

Key Takeaways:

🔹 Training 4 Days Still Works
You can grow just as effectively in 4 days if each muscle group is trained at least 2x/week.

🔹 Split 1: Upper / Lower
Classic and effective. Structure each day based on your priorities (e.g. arms first if you want them to grow most).

🔹 Split 2: Anterior / Posterior
A fun and unique split:

• Day 1: Posterior (back, hamstrings, biceps)
  
  
• Day 2: Anterior (chest, quads, triceps)
  Split shoulders across both days. Great fatigue management and novelty.

🔹 Exercise Order Matters
Start workouts with the muscle group you want to grow most for better results.

🔹 Bottom Line
As long as you’re hitting each muscle at least twice per week, the split you choose can be flexible—and even fun.

Call to Action:

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