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In this split, the whole body is worked over a period of four days: Day 1 - Chest/Back. Day 2 - Thighs/Hamstrings. Day 3 - Shoulders/Calves. Day 4 - Biceps/Triceps/Abs. Training Notes. Because this workout splits the body over four days, you can do more sets for each muscle group.
Focus on core muscles first, to gain the strength and stability to help you perform the real muscle-building moves. Proper training enables all the core muscles to work in sync, says Huff. The only way to achieve that kind of synergy is through functional exercises that require those muscles to work together..