The Ultimate Guide to the Best 4-Day Workout Split : Maximize Muscle Gain, Strength, and Fat Loss

A 4-day workout split is a simple way to plan your workouts so you can train four times a week.

It gives you enough time to work on all your major muscle groups while also making sure you have enough rest to recover.

Whether you’re just starting out or you’ve been lifting for years, a 4-day split can help you reach your fitness goals without feeling overwhelmed.

This type of routine is perfect for people who want to make serious progress without spending every day in the gym.

It works well for those who want to balance their workouts with a busy lifestyle, giving you the flexibility to train hard and still have time for everything else in your life.

If you’re looking to build muscle, get stronger, or lose some weight, a 4-day split can be an ideal choice.

• Muscle Building and Hypertrophy: Ample time to focus on each muscle group for growth.

• Strength Gains: Frequent training leads to improved strength over time.

• Flexibility: Fits into busy schedules while still delivering results.

• Recovery Time: Adequate rest between sessions prevents overtraining.

• Day 1 & 3: Upper Body

• Day 2 & 4: Lower Body

This split allows you to train the entire body twice a week, promoting balanced muscle growth and strength development.

• Day 1 & 3: Push Movements (Chest, Shoulders, Triceps)

• Day 2 & 4: Pull Movements (Back, Biceps)

Push/pull splits are great for targeting muscle groups that work together, improving efficiency and recovery.

Train the entire body in each session, focusing on different exercises each day to avoid overworking specific muscles.

Before diving into the workouts, determine what you want to achieve:

• Muscle Gain: Focus on heavier weights with lower reps (6-12 reps per set).

• Fat Loss: Incorporate higher reps (12-15+), shorter rest times, and cardio.

• Strength Development: Use heavy weights with low reps (3-5 reps per set) and longer rest times.

Identifying your primary goal will help you choose the right exercises, rep ranges, and workout intensity to make your plan more effective.

For a balanced and effective 4-day split, prioritize compound movements that work multiple muscle groups simultaneously. These exercises build strength and muscle mass efficiently:

• Squats: Target the lower body (quads, glutes, hamstrings).

• Deadlifts: Strengthen the back, glutes, and hamstrings.

• Bench Press: Focuses on the chest, shoulders, and triceps.

• Pull-Ups: Great for the back and biceps.

Then, incorporate isolation exercises to address specific areas and muscle imbalances:

• Bicep Curls: Focus on the biceps.

• Tricep Extensions: Target the triceps.

• Lateral Raises: Develop shoulder definition.

To make the most out of your 4-day workout split, structure your workout days to maintain balance, minimize fatigue, and optimize recovery. Here are some tips:

1. Avoid Back-to-Back Similar Muscle Group Days: If you train upper body on Day 1, avoid another intense upper body day on Day 2 to prevent overuse.

2. Include a Mix of Compound and Isolation Exercises Each Day: Compound exercises should come first to target multiple muscles and allow for maximum strength, followed by isolation exercises to refine and exhaust specific muscles.

3. Order of Muscle Groups: Train larger muscle groups (like chest, back, and legs) before smaller ones (like arms and shoulders) to maximize growth potential.

To prevent imbalances and injuries, ensure you’re training both opposing and synergistic muscle groups evenly:

• Push Movements: Chest, shoulders, triceps.

• Pull Movements: Back, biceps.

• Leg Training: Balance quads, hamstrings, and glutes.

A good rule of thumb is to match the volume of push and pull exercises, especially for upper body training, to avoid shoulder and posture issues. Also, make sure to include core exercises throughout the week to strengthen your midsection and support overall strength.

Day 1: Full Body Workout

• Squats: 3 sets of 12 reps

• Push-Ups: 3 sets of 10-15 reps

• Dumbbell Rows: 3 sets of 12 reps

• Plank: 3 sets of 20-30 seconds

Day 2: Full Body Workout

• Lunges: 3 sets of 12 reps per leg

• Dumbbell Bench Press: 3 sets of 12 reps

• Lat Pull-Down: 3 sets of 12 reps

• Bicycle Crunches: 3 sets of 20 reps

Day 3: Full Body Workout

• Deadlifts: 3 sets of 10 reps

• Shoulder Press: 3 sets of 12 reps

• Bent-Over Dumbbell Rows: 3 sets of 12 reps

• Russian Twists: 3 sets of 20 reps (10 per side)

Day 4: Full Body Workout

• Step-Ups: 3 sets of 12 reps per leg

• Chest Flyes: 3 sets of 12 reps

• Seated Cable Rows: 3 sets of 12 reps

• Leg Raises: 3 sets of 15 reps

This routine helps beginners build a foundation, improve form, and increase endurance.

Day 1: Upper Body Strength

• Bench Press: 4 sets of 6-8 reps

• Barbell Rows: 4 sets of 8-10 reps

• Overhead Dumbbell Press: 3 sets of 8-10 reps

• Bicep Curls: 3 sets of 10-12 reps

Day 2: Lower Body Strength

• Squats: 4 sets of 6-8 reps

• Deadlifts: 4 sets of 5 reps

• Leg Press: 3 sets of 10 reps

• Calf Raises: 3 sets of 12-15 reps

Day 3: Upper Body Hypertrophy

• Incline Dumbbell Press: 4 sets of 10-12 reps

• Lat Pull-Down: 4 sets of 10-12 reps

• Lateral Raises: 3 sets of 12-15 reps

• Tricep Pushdowns: 3 sets of 12 reps

Day 4: Lower Body Hypertrophy

• Bulgarian Split Squats: 3 sets of 10-12 reps per leg

• Romanian Deadlifts: 3 sets of 10-12 reps

• Leg Curls: 3 sets of 12-15 reps

• Glute Bridges: 3 sets of 12 reps

Combine strength training with cardio:

Day 1: Circuit Training

• Goblet Squats: 3 sets of 15 reps

• Push-Ups: 3 sets of 15 reps

• Dumbbell Rows: 3 sets of 15 reps

• Burpees: 3 sets of 10 reps

Day 2: HIIT (High-Intensity Interval Training)

• 30 seconds of Sprinting, 30 seconds Rest (Repeat for 15 minutes)

Day 3: Circuit Training

• Lunges: 3 sets of 15 reps per leg

• Dumbbell Shoulder Press: 3 sets of 15 reps

• Bicycle Crunches: 3 sets of 20 reps

• Jumping Jacks: 3 sets of 30 seconds

Day 4: Steady-State Cardio

• 30-45 minutes of brisk walking or cycling

Focus on the big three lifts for strength gains:

Day 1: Squat Focus

• Back Squats: 5 sets of 5 reps

• Front Squats: 3 sets of 6 reps

• Bulgarian Split Squats: 3 sets of 8 reps per leg

• Core Work (e.g., Hanging Leg Raises): 3 sets of 12 reps

Day 2: Bench Press Focus

• Bench Press: 5 sets of 5 reps

• Incline Dumbbell Press: 3 sets of 8 reps

• Tricep Dips: 3 sets of 10 reps

• Chest Flyes: 3 sets of 12 reps

Day 3: Deadlift Focus

• Deadlifts: 5 sets of 5 reps

• Barbell Rows: 4 sets of 6-8 reps

• Good Mornings: 3 sets of 10 reps

• Back Extensions: 3 sets of 12 reps

Day 4: Accessory Work

• Overhead Press: 4 sets of 6 reps

• Dumbbell Lateral Raises: 3 sets of 12 reps

• Face Pulls: 3 sets of 15 reps

• Core Work (e.g., Plank): 3 sets of 30-45 seconds

High volume training for maximum muscle growth:

Day 1: Chest and Triceps

• Bench Press: 4 sets of 8-12 reps

• Dumbbell Flyes: 3 sets of 12 reps

• Tricep Pushdowns: 4 sets of 10-12 reps

• Skull Crushers: 3 sets of 12 reps

Day 2: Back and Biceps

• Pull-Ups: 4 sets of 8-10 reps

• Barbell Rows: 4 sets of 10-12 reps

• Seated Cable Rows: 3 sets of 12 reps

• Bicep Curls: 4 sets of 10-12 reps

Day 3: Shoulders and Abs

• Overhead Press: 4 sets of 8-10 reps

• Dumbbell Lateral Raises: 3 sets of 12-15 reps

• Reverse Pec Deck: 3 sets of 12 reps

• Hanging Leg Raises: 3 sets of 15 reps

Day 4: Legs

• Squats: 4 sets of 8-10 reps

• Leg Press: 3 sets of 12 reps

• Romanian Deadlifts: 3 sets of 10-12 reps

• Calf Raises: 4 sets of 15 reps

Focus on low reps and heavy weights:

Day 1: Squats and Accessories

• Back Squats: 5 sets of 4 reps

• Front Squats: 3 sets of 6 reps

• Lunges: 3 sets of 8 reps per leg

Day 2: Bench Press and Accessories

• Bench Press: 5 sets of 4 reps

• Incline Bench Press: 3 sets of 6 reps

• Dumbbell Flyes: 3 sets of 10 reps

Day 3: Deadlifts and Back Work

• Deadlifts: 5 sets of 4 reps

• Barbell Rows: 4 sets of 6 reps

• Pull-Ups: 3 sets of 8 reps

Day 4: Overhead Press and Accessories

• Overhead Press: 5 sets of 4 reps

• Dumbbell Shoulder Press: 3 sets of 8 reps

• Face Pulls: 3 sets of 12 reps

• Protein Intake: Essential for muscle repair. Aim for 1.2-2.2 grams per kilogram of body weight.

• Sleep: Rest is critical for muscle recovery. Aim for 7-9 hours per night.

• Hydration: Drink enough water to support workout performance and recovery.

To continually make progress, gradually increase the weight, reps, or sets of your exercises over time. This challenges your muscles to adapt and grow.

• Change Your Routine: Update your exercises, rep schemes, or order of exercises every 4-6 weeks to keep things challenging.

• Deload Weeks: Periodically reduce training intensity to allow for better recovery and to prevent burnout.

• Can I build muscle with a 4-day workout split?
  Yes, a properly designed 4-day split allows for adequate volume and intensity, promoting muscle growth.

• Is a 4-day split good for beginners?
  Absolutely. A 4-day split provides ample recovery and allows beginners to focus on different muscle groups without feeling overwhelmed.

• Should I include cardio in a 4-day split?
  Including cardio depends on your goals. It’s beneficial for fat loss and cardiovascular health but should be adjusted based on your main focus.

A 4-day workout split is versatile and effective for various fitness goals.

By selecting the right type and focusing on consistent progression, you can achieve significant muscle gain, strength improvements, or fat loss.

Consistency, progressive overload, and proper recovery are key to getting the best results.