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Bhushan jagdale on Instagram: "How to Build a 4-Day Split for Leading vs Lagging Muscles 📊 Here's how to program a 4-day split based on your muscle imbalances. I'll use my scenario as an example. My Scenario: Leading: Chest, biceps, quads Lagging: Back, triceps, hamstrings, calves, glutes (posterior chain) The Split: Upper A, Upper B, Lower A, Lower B Upper Body Programming Research shows lagging muscles need more volume and frequency (Schoenfeld et al., 2019). Upper A: Chest 2 sets, Back 6 set
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My 5 Day Split to gain lean muscle mass 💪🏽 Designed to hit each muscle group twice a week to increase muscle growth. Day 1: Push Session Bench Press Shoulder Press Cable fly Weighted dips Lateral raises (cable or dumbbell) Tricep extension Day 2: Pull session Pull ups (wide grip) Dumbbell row Cable row Rear-delt fly Hammer curl Alternating bicep curl Day 3: Lower 1 Barbell squats Bulgarian split squats Leg extension Lying hamstring curl Standing calf raises Day 4: Upper (Push/Pull) Incline dum
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If you can train 5 days per week, there’s no reason to waste it on a “one muscle per day” split. The classic bro split (chest Monday, back Tuesday, etc.) works - but it’s rarely optimal. Here’s why: You’re only stimulating each muscle once every 7 days Muscle protein synthesis is elevated for 24–48 hours - not a full week You’re relying on one high-volume session instead of distributing quality work If you miss one session, that muscle doesn’t get trained at all that week For most men training 5
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