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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.
8 Exercises That Work Your Arms and Legs at the Same Time. To get you out of the gym faster. Some people separate upper- and lower-body workouts to perform on different days of the week. This way, you can rest one set of muscles while you exercise another and without skipping a single day at the gym. If you don't work out quite so regularly or want to feel the burn everywhere every time you strap on a sports bra, focus on compound exercises that engage multiple muscle groups at once.