Comments on: 4-Day Split Dumbbell Workout Routine for Muscle Gain w/ PDF

By: Murshid Akram

Murshid Akram — Fri, 20 Jan 2023 19:28:06 +0000

In reply to Adam. Hi Adam, I've just updated the routine.

By: Adam

Adam — Thu, 01 Dec 2022 21:23:22 +0000

Thanks so much for this excellent resource! May I ask what prompted the change from the version of the plan that used just 1 day per week to train the lower body, with a longer leg day on Day 2 and Shoulders and Core on Day 4, to training legs 2x/week?

By: Murshid Akram

Murshid Akram — Mon, 10 Oct 2022 05:51:03 +0000

In reply to Mo. You can divide the training days into 2-1-2-2, where you exercise two days and then take one day rest and again two days workout and two days rest.

By: Mo

Mo — Sun, 09 Oct 2022 14:42:31 +0000

Hi ,Thank you for everything that you guys are doing for us.
I want to try this type of regimen but my question is after 4 days of excercising how many days should I rest then? 1 or two days?

By: Murshid Akram

Murshid Akram — Mon, 07 Feb 2022 15:20:38 +0000

In reply to Brandi Nicole Kelley. I hope you and your husband are alright. And I'm glad my program is helpful. Stay fit, active, and strong.

By: Brandi Nicole Kelley

Brandi Nicole Kelley — Sun, 06 Feb 2022 16:58:44 +0000

Wow I am so glad I came across this page & it’s free! My husband recently had brain surgery, therefore paying for any fitness program atm just isn’t ideal for me. I have been looking for a revamped workout & I just couldn’t seem to find exactly what I was looking for. The gym I use is basically a CrossFit gym which isn’t my forte, so I only use their free weights! Other fitness articles would give me ideas, but I had to create my own workout split/schedule. I’m no fitness professional so how would I know how to create an effective split on my own or know which exercises go together etc.? This is perfect. Thank you so much! I am now following TFP & creator on instagram.