{"id":27111,"date":"2021-09-17T15:39:01","date_gmt":"2021-09-17T15:39:01","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=27111"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"4-day-workout-routine-to-get-ripped","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/","title":{"rendered":"4-Day Workout Routine To Get Ripped: Your Ultimate Plan To Pack On Muscle"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#How_Often_Should_You_Train\" >How Often Should You Train?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#Split_Into_Upper_And_Lower_Body\" >Split Into Upper And Lower Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#Four-Day_Split\" >Four-Day Split<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#4-Day_Workout_Split\" >4-Day Workout Split<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#Monday\" >Monday:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#Tuesday\" >Tuesday:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#Thursday\" >Thursday:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#Friday\" >Friday:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#Workout_Tips\" >Workout Tips<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#Warm-Up\" >Warm-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#Choose_Proper_Weight\" >Choose Proper Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#Rest\" >Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#Follow_A_Healthy_Diet\" >Follow A Healthy Diet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#Final_Thought\" >Final Thought<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Summer and beach season are approaching and you still haven&#8217;t gotten in shape? The clock is ticking &#8211; it&#8217;s time to sign up for the gym and start thinking about your training program! The choice between workouts can be very different &#8211; you can focus on gaining muscle mass or losing weight, split routines, or full-body workouts. How could you find your bearings in all this diversity? And how many days do you need to train? You will read about all these nuances in this article, and also &#8211; the most interesting &#8211; you will be able to try the most effective 4-day workout routine to get ripped!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_To_Get_Ripped\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Train\"><\/span><b>How Often Should You Train?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One of the main questions in the process of creating a personal training program is the number of days you can dedicate to vigorous exercise. The likely first thought &#8220;more is better&#8221; here isn\u2019t always true. Here is some basic information on finding the right exercise routine and avoiding common mistakes. Is a 4-day workout routine to get ripped right for you? Let&#8217;s figure this out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First of all, you should make a decision on the purpose of your workouts. Usually, there are two primary directions &#8211; gaining muscle mass and losing excess fat. In the second case, you absolutely need to maintain a moderate but consistent calorie deficit. A healthy rate of weight loss is 1-2 pounds per week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). For effective weight loss, it is recommended to train 4-5 days a week, but you can start small &#8211; two to three times, and gradually move to a more <a href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/\">intense regimen<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are trying to gain muscle mass, you need to look at other priorities. For example, if you are an ectomorph or mesomorph, and generally have no problems with being overweight, you don\u2019t need to maintain a calorie deficit at all. On the contrary, your diet should match your energy expenditure. For a successful muscle-building workout, you should include 3 days of short, high-intensity cardio. In addition, according to research (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), you need to engage in strength training at least twice a week to achieve noticeable results. This means if you are just starting out, two to three days of full-body <a href=\"https:\/\/betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/\">workouts<\/a> should be sufficient. If you already have some experience, you can move on to 3-4 days of split workouts, and if you are practically an athlete, go for 4-5 days of intense workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As it happens, 4 days of training is a great choice if you\u2019re no longer a beginner, but still not an athlete. Plus, split workouts are recommended for this workout frequency. You can opt for upper\/lower body split, or a split by body parts.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/\">3 Days Workout Routine For Mass Increment And Toning<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_To_Get_Ripped\"><img decoding=\"async\" class=\"aligncenter wp-image-32555 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8-1024x576.jpg\" alt=\"4 day workout routine to get ripped\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Split_Into_Upper_And_Lower_Body\"><\/span><b>Split Into Upper And Lower Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This split is recommended for those who have already passed the initial stage of training and want something more intense. But at the same time, this split is not the most difficult. In short, it is suitable for the intermediate level. In this split, you cover your entire body in two days, dividing it into upper and lower muscle groups (<\/span><a href=\"https:\/\/www.bodybuilding.com\/content\/the-ultimate-guide-to-an-effective-training-split.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). The first is usually chest, back, shoulders and arms. The second is quads, glutes, hamstrings, calves, abs. This way of training is more challenging than full-body workouts because it trains each muscle group for longer periods of time and allows you to engage them from different angles.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Four-Day_Split\"><\/span><b>Four-Day Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This split is significantly more difficult and is suitable for those who have been training for a long time already. In this case, you devote separate sessions not just to the upper or lower body, but to particular muscle groups. Because of this, you invest more strength and energy into training each muscle group, which leads to very impressive results. This is recommended to combine large and small muscle groups (for example, chest and triceps). When you do many <a href=\"https:\/\/betterme.world\/articles\/20-days-workout-challenge\/\">chest exercises<\/a>, you often use your triceps, so the complementary triceps exercises will work harmoniously. Another option is to train opposite muscle groups (such as chest and biceps). In this case, make sure you don&#8217;t load the same muscle group for two days in a row. You can put in a leg day or a rest day to avoid overloading. It is very important to train first a large and then a small muscle group. Otherwise, you run the risk of underperforming exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now you know the best types of 4 day workout routines for men. Here\u2019s a detailed plan of a 4 day workout routine to get ripped (<\/span><a href=\"https:\/\/www.muscleandstrength.com\/workouts\/shauns-4-day-muscle-building-split-routine.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_To_Get_Ripped\"><img decoding=\"async\" class=\"aligncenter wp-image-32540 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1024x576.jpg\" alt=\"4 day workout routine to get ripped\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4-Day_Workout_Split\"><\/span><b>4-Day Workout Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is a split by muscle group, so keep in mind that you should be on an intermediate or advanced level to follow the schedule.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It goes as follows:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday<\/b><span style=\"font-weight: 400;\"> &#8211; Chest, Triceps, Abs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday<\/b><span style=\"font-weight: 400;\"> &#8211; Legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday<\/b><span style=\"font-weight: 400;\"> &#8211; Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday<\/b><span style=\"font-weight: 400;\"> &#8211; Shoulders and Abs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday<\/b><span style=\"font-weight: 400;\"> &#8211; Back and Biceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday<\/b><span style=\"font-weight: 400;\"> &#8211; Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday<\/b><span style=\"font-weight: 400;\"> &#8211; Rest<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_To_Get_Ripped\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Now, here are the exercises for each day.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=4_Day_Workout_Routine_To_Get_Ripped\"><img decoding=\"async\" class=\"aligncenter wp-image-41519 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-10ae84de74.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Monday\"><\/span><b>Monday:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 sets of 8-10 reps of Incline Dumbbell Press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 sets of 8-10 reps of Flat Bench Press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 10 reps of Incline Dumbbell Flyes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 10 reps of Cable Crossovers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 10 reps of Close Grip Bench Press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 10 reps of Overhead Rope Extensions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 10 reps of Reverse Pushdowns<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Tuesday\"><\/span><b>Tuesday:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 sets of 10, 10, 8 and 6 squats.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 sets of 10 reps of Leg Press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 12 reps of Leg Extensions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 sets of 10 reps of Stiff Leg Deadlift<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 12 reps of Leg Curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 sets of 12 reps of Smith Machine Calf Raises.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 sets of 8 reps of Seated Calf Raise.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Thursday\"><\/span><b>Thursday:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 sets of 10 reps of Military Press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 10 reps of Dumbbell Lateral Raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 10 reps of Bent Over Reverse Crossovers.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 10 reps of Plate Shrugs.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Friday\"><\/span><b>Friday:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 sets of 10 reps of Wide Grip Pull Up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 sets of 10 reps of Lat Pull Down<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 sets of 10 reps of Seated Cable Rows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 sets of 10 reps of Seated Cable Rows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 sets of 10 reps of Bent Over Barbell Row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 8-10 reps of Standing Barbell Curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 8-10 reps of Seated Alternate Dumbbell Curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 10 reps of Hammer Cuts<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/12-weeks-mass-building-workout\/\">12 Weeks Mass Building Workout Plan \u2013 Optimized For Muscle Growth<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_To_Get_Ripped\"><img decoding=\"async\" class=\"aligncenter wp-image-32181 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474-1024x576.png\" alt=\"4 day workout routine to get ripped\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Workout_Tips\"><\/span><b>Workout Tips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you engage in training, not only the exercises you do are important, but also what you do before and after the workout, as well as how you organize it. Here are some good tips for making your workouts more effective.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm-Up\"><\/span><b>Warm-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A proper warm-up is crucial for your workout. Warming up accelerates blood flow and makes your muscles more flexible and prepared for an intense session (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/warming-up-cooling-down\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). You\u2019ll need to dedicate just 5-10 minutes to a warm-up, but the effect will be instant. Light cardio, such as moderate jogging or pedaling on a stationary bike are the best bet for strength training. If you choose to do stretching, remember to make your muscles warm beforehand. Also keep in mind that you stretch only to some degree of discomfort, not serious pain.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choose_Proper_Weight\"><\/span><b>Choose Proper Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You need to keep your eye on the weight you choose, since it\u2019s supposed to be neither big nor small. How could you keep the balance? Start your workout with a weight that you can lift 12-15 times in one set (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/weight-training\/art-20045842\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). For many people, this will be enough to start building muscle. When you achieve certain results, increase the weight. This is necessary to avoid plateaus &#8211; a situation where you no longer progress while continuing to exercise.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_To_Get_Ripped\"><img decoding=\"async\" class=\"aligncenter wp-image-32084 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4616-1024x576.png\" alt=\"4 day workout routine to get ripped\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4616.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4616-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4616.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4616-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4616.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rest\"><\/span><b>Rest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rest is just as important as exercise, since your muscles grow precisely while you\u2019re relaxing. Free up some time to rest between sessions, and be sure not to train the same body parts for several days in a row. There are many different ways to rest, but sleep is most important for your goals. Sleep at least 7 hours a day. Lack of sleep impairs mood and concentration, and also reduces workout performance due to lack of energy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2864873\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/sleep-and-tiredness\/why-lack-of-sleep-is-bad-for-your-health\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Another cup of coffee won&#8217;t replace your precious hours of sweet dreams.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Follow_A_Healthy_Diet\"><\/span><b>Follow A Healthy Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A healthy diet is the key to any workout success. Put more vegetables and fruits in your shopping cart, and stick to your calorie limit. Eat plenty of healthy proteins &#8211; the best are found in seafood, fish, and plant sources such as quinoa and tofu. BetterMe offers a variety of diets to suit all tastes, from <\/span><a href=\"https:\/\/betterme.world\/articles\/keto-diet-basics\/\"><span style=\"font-weight: 400;\">Keto<\/span><\/a><span style=\"font-weight: 400;\"> or <\/span><a href=\"https:\/\/betterme.world\/articles\/vegan-diet\/\"><span style=\"font-weight: 400;\">Vegan <\/span><\/a><span style=\"font-weight: 400;\">to <\/span><a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\"><span style=\"font-weight: 400;\">Mediterranean<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/betterme.world\/articles\/paleo-diet-meal-plan\/\"><span style=\"font-weight: 400;\">Paleo.<\/span><\/a><span style=\"font-weight: 400;\"> Low-calorie diets should be avoided if your focus is on gaining muscle mass rather than shedding extra pounds.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Final_Thought\"><\/span><b>Final Thought<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To sum up, a 4 day workout routine to get ripped is an excellent choice if you already have some training experience. Upper-lower body split and 4-day split are the most common types of 4 day routine which differ in complexity. Pay attention to your warm-up and rest, choose correct weights, enjoy a delicious healthy diet, and your strengthened muscles will gratify you in no time.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_To_Get_Ripped\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\"><span style=\"font-weight: 400;\">Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis <\/span><\/a><span style=\"font-weight: 400;\">(2016, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">Losing Weight<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., cdc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.muscleandstrength.com\/workouts\/shauns-4-day-muscle-building-split-routine.html\"><span style=\"font-weight: 400;\">Shaun&#8217;s 4 Day Muscle Building Split Routine<\/span><\/a><span style=\"font-weight: 400;\"> (2021, muscleandstrength.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2864873\/\"><span style=\"font-weight: 400;\">Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies<\/span><\/a><span style=\"font-weight: 400;\"> (2010, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.bodybuilding.com\/content\/the-ultimate-guide-to-an-effective-training-split.html\"><span style=\"font-weight: 400;\">The Ultimate Guide to An Effective Workout Split<\/span><\/a><span style=\"font-weight: 400;\"> (2021, bodybuilding.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/weight-training\/art-20045842\"><span style=\"font-weight: 400;\">Weight training: Do&#8217;s and don&#8217;ts of proper technique <\/span><\/a><span style=\"font-weight: 400;\">(2020, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nhs.uk\/live-well\/sleep-and-tiredness\/why-lack-of-sleep-is-bad-for-your-health\/\"><span style=\"font-weight: 400;\">Why lack of sleep is bad for your health<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., nhs.uk)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/warming-up-cooling-down\">Why Warm-Ups and Cool-Downs Are Key<\/a> (2014, webmd.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Summer and beach season are approaching and you still haven&#8217;t gotten in shape? The clock is ticking &#8211; it&#8217;s time to sign up for the gym and start thinking about your training program! The choice between workouts can be very different &#8211; you can focus on gaining muscle mass or losing weight, split routines, or [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":27117,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[155,157,160,158],"coauthors":[100],"class_list":["post-27111","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-friday-workouts","tag-monday-workouts","tag-thursday-workouts","tag-tuesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4-Day Workout Routine To Get Ripped: Your Ultimate Plan To Pack On Muscle - BetterMe<\/title>\n<meta name=\"description\" content=\"This 4 day workout routine to get ripped will leave your heart racing and muscles pumping. Top-level tips included, so just read on!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4-Day Workout Routine To Get Ripped: Your Ultimate Plan To Pack On Muscle\" \/>\n<meta property=\"og:description\" content=\"This 4 day workout routine to get ripped will leave your heart racing and muscles pumping. Top-level tips included, so just read on!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_2034989795.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"A. Porter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"A. Porter\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"4-Day Workout Routine To Get Ripped: Your Ultimate Plan To Pack On Muscle\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/\"},\"wordCount\":1722,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_2034989795.jpg\",\"keywords\":[\"Friday Workouts\",\"Monday Workouts\",\"Thursday Workouts\",\"Tuesday Workouts\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Summer and beach season are approaching and you still haven't gotten in shape? The clock is ticking - it's time to sign up for the gym and start thinking about your training program! The choice between workouts can be very different - you can focus on gaining muscle mass or losing weight, split routines, or full-body workouts. How could you find your bearings in all this diversity? And how many days do you need to train? You will read about all these nuances in this article, and also - the most interesting - you will be able to try the most effective 4-day workout routine to get ripped!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Often Should You Train?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">One of the main questions in the process of creating a personal training program is the number of days you can dedicate to vigorous exercise. The likely first thought \\\"more is better\\\" here isn\u2019t always true. Here is some basic information on finding the right exercise routine and avoiding common mistakes. Is a 4-day workout routine to get ripped right for you? Let's figure this out.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">First of all, you should make a decision on the purpose of your workouts. Usually, there are two primary directions - gaining muscle mass and losing excess fat. In the second case, you absolutely need to maintain a moderate but consistent calorie deficit. A healthy rate of weight loss is 1-2 pounds per week (<\/span><a href=\\\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). For effective weight loss, it is recommended to train 4-5 days a week, but you can start small - two to three times, and gradually move to a more <a href=\\\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/\\\">intense regimen<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you are trying to gain muscle mass, you need to look at other priori ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/\",\"name\":\"4-Day Workout Routine To Get Ripped: Your Ultimate Plan To Pack On Muscle - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_2034989795.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"This 4 day workout routine to get ripped will leave your heart racing and muscles pumping. 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Top-level tips included, so just read on!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"4-Day Workout Routine To Get Ripped: Your Ultimate Plan To Pack On Muscle","og_description":"This 4 day workout routine to get ripped will leave your heart racing and muscles pumping. Top-level tips included, so just read on!","og_url":"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_2034989795.jpg","type":"image\/jpeg"}],"author":"A. Porter","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"A. Porter","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"4-Day Workout Routine To Get Ripped: Your Ultimate Plan To Pack On Muscle","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/"},"wordCount":1722,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_2034989795.jpg","keywords":["Friday Workouts","Monday Workouts","Thursday Workouts","Tuesday Workouts"],"articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Summer and beach season are approaching and you still haven't gotten in shape? The clock is ticking - it's time to sign up for the gym and start thinking about your training program! The choice between workouts can be very different - you can focus on gaining muscle mass or losing weight, split routines, or full-body workouts. How could you find your bearings in all this diversity? And how many days do you need to train? You will read about all these nuances in this article, and also - the most interesting - you will be able to try the most effective 4-day workout routine to get ripped!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>How Often Should You Train?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">One of the main questions in the process of creating a personal training program is the number of days you can dedicate to vigorous exercise. The likely first thought \"more is better\" here isn\u2019t always true. Here is some basic information on finding the right exercise routine and avoiding common mistakes. Is a 4-day workout routine to get ripped right for you? Let's figure this out.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">First of all, you should make a decision on the purpose of your workouts. Usually, there are two primary directions - gaining muscle mass and losing excess fat. In the second case, you absolutely need to maintain a moderate but consistent calorie deficit. A healthy rate of weight loss is 1-2 pounds per week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). For effective weight loss, it is recommended to train 4-5 days a week, but you can start small - two to three times, and gradually move to a more <a href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/\">intense regimen<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you are trying to gain muscle mass, you need to look at other priori ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/","url":"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/","name":"4-Day Workout Routine To Get Ripped: Your Ultimate Plan To Pack On Muscle - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_2034989795.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"This 4 day workout routine to get ripped will leave your heart racing and muscles pumping. 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