4 Day Split Workout Routine for Muscle & Strength

Are you looking to transform your body?  The good news for many, a 4-day workout spilt routine is perfect for most people. Regardless if you are experienced or just starting your road to fitness, we are going to give you the low down on planning your best 4-day workout split for muscle and strength.

The most effective mass building routines must focus on the proven barbell exercises, including compound movements (squats, bench press, etc.) and isolation movements (preacher curls, etc.) along with a great diet and cardio to control extra calories.

When we go to the gym to build strength and muscle building (hypertrophy), each helps the other. The stronger you become the more muscle you build, the more muscle you build the stronger you become.  The four-day split is a perfect solution for a majority of people to reach their fitness goals. Once you start to plateau or able to workout more frequently, you can move to a 5-Day Workout Split or a PHAT Workout Routine.

The 4-Day Workout Split

We typically recommend the 4-day split routine for lifters who have a good understanding of both compound and isolation movements, have had success with a 3-day workout split for 6 months and understand the importance of balanced nutrition and diet to support muscle building. Doing a 5-day split and eating like crap is no more effective than a great 3-day a week workout with a balance diet and good sleep. So whatever you choose, follow through with a healthy lifestyle.

One of the most important things you can do is to learn how you build muscle and strength. And I mean you. Don’t copy the fittest girl or guy at the gym. Everybody’s genes, life, and fitness journey is unique to them. The sooner you understand the techniques, principles and methods for your own physique, you will then excel in reaching your own goals.

The Best 4 Day Split Workout Routines for Building Strength and Muscle

Is the 4-day Split Workout Routine the Best?

So how many days should you work out a week? Is a 5-day split better than 4 Day Split? There are so many factors that must be considered. However, 4– or 5-day splits can easily be made to have the equivalent results in strength and muscle for the majority of the population.

When we have good results from routines, such as a PHUL Workout, we tend to fear switching our workouts. I have seen people keep the exact same workout for years, never changing one element. Sometimes the easiest steps you can take are to change the number of days you work out or switch the order of muscle groups in the week.

Your current routine may feel great. You know what to expect each day, your body knows what to expect. The bad news is these workouts may be producing very little results. It could be the right time to change-up your current routine.

Whether your 4-Day Split Workout plans works with your family or work schedules, or maybe one that will better fit with your goals and your schedule. you need to change your workout split you need to change your workout split or you challenge your body and your brain. Maybe you are a multi-sport athletes and leg workouts on Friday are tanking your other activities such as long bike rides or runs on the weekend.

Regardless, there are many reasons to set up a new workout training split, just remember a few items when starting a new routine. Always consider 1) Your training experience 2) Your personal goals 3) Your weekly schedule 4) Age and ability to rest and recover 5) Injuries or other health concerns.

4-day Splits: Balanced Workout Routines

4 Day Split Workout plans provide a good balance of intensity and recovery time for many athletes of all levels. With 4 Day Splits, you can focus on endurance, hypertrophy and strength without destroying your body. You also have to work in other activities you enjoy, cycling, running or any other sports and still provide time for recovery.

Below, we list 15 different 4-day Split Workout Routines to mix up workouts in the gym. If you are currently using a 4-day Split Workout Routine, try switching up the order of muscle groups.

Check Out 5-Day Split Routines Here

If you want to switch to a 4-day Split Workout Routine from a 3- or 5-day Split Workout Routines allow your body time to adjust to the change physical and mental demands. As we mentioned before, always consider your experience, goals, recovery, age and schedule into consideration once you change. Remember there is no single “Best 4-Day Split Workout Routine” just many factors that will contribute to your individual success (diet, genetics, intensity, etc.).

There are many advantages to a 4-day split, particularly with intensity and recovery. 4-day Split Workout Routines also allows time for adding cardio or give you guilt-free rest days. Check out the splits below and see how they may meet your fitness goals. Remember you can shift the entire schedule forward or backward and double your options for 4-day splits if you want to include a Saturday or Sunday. You can also work the 4-Day Split to 2 Upper/Lower workouts per week.

4-day Split Workout Routines

What are the Benefits of the PHUL Workout Routine Split?

One of the main benefits of the PHUL workout routine split is its versatility. It allows for a good balance between strength and muscle gains, making it suitable for individuals of all fitness levels. Additionally, the four-day split gives your body adequate time to recover between workouts, reducing the risk of overtraining.

Other key benefits include:

• Increased strength and muscle mass
• Improved muscle definition
• Enhanced overall athletic performance

Are you looking to take your muscle and strength gains to the next level? If so, the PHUL workout routine split may be just what you need. This article will provide a detailed summary of what the PHUL workout routine split entails and how it can help you achieve your fitness goals.

What is the PHUL Workout Routine Split?

The PHUL workout routine split stands for Power Hypertrophy Upper Lower. It is a training program that is designed to help individuals build both strength and muscle mass. The routine is typically split into four days: two upper body days focused on power and strength, and two lower body days focused on hypertrophy and muscle growth.

How does the PHUL Workout Routine Split Work?

The PHUL workout routine split incorporates both heavy compound lifts for strength and isolation exercises for muscle growth. This combination allows for the best of both worlds, as you are able to increase your overall strength while also maximizing muscle hypertrophy.

Power Hypertrophy Upper Lower (PHUL) Workout

The PHUL workout is centered around the fundamental principles focused of strength and size.  As a 4 day workout program, this routine will allow you to achieve max strength and mass, yet is an adaptable routine based on four main principles:

Frequency. Because research shows muscle protein synthesis can be elevated for up to 48 hours following training, its ideal for each muscle to be hit more frequently than common splits targeting each main muscle group once per week. The PHUL program is designed to hit each muscle group twice per week, once for strength and once for size.

Compounds. The PHUL program focuses on the major (big) muscle movements to reach optimal progression. Although isolation movements are included in this program, the PHUL goal is to increase performance on the major lifts, as well as pack on muscle.

Power. Of the 4 day workout days, this program utilizes 2 of it’s 4 working days to focus on pure strength training. To get both bigger and stronger, it’s critical to utilize progressive overload and time under tension. These 2 days you’ll be able to use more weight on your muscle building (hypertrophy) days.

Hypertrophy. With 2 power days, your other 2 days on the PHUL program will focus on hypertrophy style training. You will be able to see strength increases and muscle size increases.