4 Day Workout Split – The Complete Guide 2025
What is the 4 Day Split? The 4-day split is a workout plan that involves four weekly gym sessions, each targeting a specific set of muscles. It tries to maximize
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Desmond McNamee
I’m Desmond 👋. I’m a Canadian living in Berlin and co-founder of Hevy. I’ve been going to the gym for over 10 years and I have a passion for fitness. My goal with Hevy is to build a world class workout tracker within a supportive community of other likeminded athletes. We write about a wide range of fitness topics on our blog, but all content is evidence based and cites only the most reputable scientific sources. Our goal is to guide and inform people as they navigate their own fitness journey.
If you would like to get in touch, email me at [email protected] or reach out to me on Twitter @desmondmc89 or on LinkedIn.
Blogs
Exercises
Close Grip Barbell Bench Press: How-to, Tips & More
The Benefits of the Close Grip Bench Press Close-grip bench presses are a popular movement for overloading and strengthening the triceps (1). The objective is to have your hands close
Dumbbel Arnold Press: How-to, Tips, Variations & Mistakes
Mastering the Dumbbell Arnold Press Named after Arnold Schwarzenegger, the Arnold press is a fantastic dumbbell exercise that overloads and develops your shoulders, triceps, and upper chest. But, unlike the
Sumo Deadlift: How-to, Tips, Variations, Mistakes & More
The Benefits of the Sumo Deadlifts Despite its somewhat mixed reputation in the training community, the sumo deadlift is an excellent full-body movement that builds strength, muscle mass, and athleticism.
Barbell Shrug: How-to, Common Mistakes & Variations
What is a Barbell Shrug? Barbell shrugs are a simple exercise that strengthens your grip and upper back. The movement targets the trapezius muscle, which makes up most of the
Clean and Jerk: How-to, Tips, Variations & Mistakes
What is the Clean and Jerk? You’re probably aware of the clean and jerk, given that it is one of the two competitive lifts that make up weightlifting. Plus, the
Handstand Push Up: How-to, Progression, Variations
What is a Handstand Push Up? Handstand push ups (HSPU) are one of the most challenging bodyweight exercises you can perform to strengthen your core, shoulders, chest, and triceps. The