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.
Is the 4-day Split for Me?
So, it’s time to start a new 4-day workout routine. There are many reasons to set up a new workout training split routine. While setting up your routine remember these 5 elements (and don’t let the ego get in the way). And it’s a 4-Day workout, not 3 or 2, so follow though with each workout through the week.
Consider the following:
1) Your strength training experience (Routines, diet, etc.)
2) Your personal goals (Hit a PR, add 5lbs muscle, etc.)
3) Your weekly schedule (Available M-F to train, etc.)
4) Age and ability to rest and recover (20’s, 40’s, etc.)
5) Injuries or other health concerns. (Bad shoulder, back, etc.)
4-day Splits: Build a Balanced Workout Split
A well-designed 4-Day Split Workout plans provide a well-rounded balance of workout and recovery time for athletes at all levels. With 4 Day Splits, you can give maximum effort on endurance, hypertrophy and strength without destroying your body. And if you play sports, cycle, run or or other intense sports, you will have time to perform and recover.
Additionally, you can easily move your 4-Day Split Workout routines around to fit with your school, work or family schedules, or maybe one that will better fit with your goals. You will also you need to change your workout split every 8-12 weeks to your mind and body challenged and engaged. Don’t forget to take some de-load weeks.
One of Our Favorite 4-Day Muscle & Strength Split Workout Routines
Day 1 -Chest and Abs
Day 2 – Back and Traps
Day 3 – OFF
Day 4 – Shoulders and Arms
Day 5 – Legs and Abs
Day 6 – OFF
Day 7 – OFF
| Day 1 | Chest & Abs |
|---|---|
| Exercise | Sets x Reps |
| Bench Press | 4 x 6-10 |
| Incline Dumbbell Bench Press | 3 x 6-10 |
| Chest Dumbbell Flye | 3 x 10-12 |
| Chest Dip | 3 X AMAP |
| Cable Crossover or Pec Dec | 3 x 12-15 |
| Machine Press or Dumbbell Bench Press | 3 x 12-15 |
| Close grip Bench Press | 3 x 12-15 |
| Leg Raises | 4 x 8-12 |
| Day 2 | Back |
|---|---|
| Exercise | Sets x Reps |
| Deadlift | 4 x 6-10 |
| One Arm Dumbbell Row | 3 x 10-12 |
| Wide Grip Pull Up or Lat Pull Down | 3 x 10-12 |
| Barbell Row | 3 x 10-12 |
| Seated Cable Row or Machine Row | 3 x 12-15 |
| Hyperextensions | 3 x 12-15 |
| Day 4 | Shoulders, Triceps & Biceps |
|---|---|
| Exercise | Sets x Reps |
| Seated Barbell Shoulder Press | 4 x 6-10 |
| Seated Arnold Press | 3 x 10-12 |
| Dumbbell Lateral Raise | 3 x 10-12 |
| Upright Row | 3 x 10-12 |
| EZ Bar Skullcrusher | 3 x 10-12 |
| EZ Bar Bicep Curl | 3 x 10-12 |
| Cable Tricep Extension | 3 x 12-15 |
| Overhead Dumbbell Extensions | 3 x 10-12 |
| Seated Dumbbell Curl | 3 x 10-12 |
| Day 5 | Legs, Calves and Abs |
|---|---|
| Exercise | Sets x Reps |
| Squat | 4 x 6-10 |
| Leg Press | 3 x 10-12 |
| Standing Calf Raise | 3 x 10-12 |
| Leg Extension | 3 x 10-12 |
| Dumbbell Lunge | 3 x 10-12 |
| Stiff Leg Deadlift | 3 x 10-12 |
| Leg Curl | 3 x 12-15 |
| Seated Calf Raise | 3 x 10-12 |
| Ab Roll Out | 4 x 10-15 |
We have a lot more 4 day workout split options here. Check out these splits and see how they may meet your fitness goals. You can alter the schedule forward or backward if you want to include a Saturday or Sunday. You can also work the 4-Day Split to 2 Upper/Lower workouts per week.
