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 and Sunday. You can also work the 4-Day Split to 2 Upper/Lower workouts per week.

4-day Split Workout Routines

Monday: Chest/Triceps
Tuesday: Back/Biceps
Wednesday: Off
Thursday: Legs
Friday: Shoulders/Arms/Abs
Saturday: Off
Sunday: Off

Monday: Chest/Triceps
Tuesday: Back/Biceps
Wednesday: Off
Thursday: Legs/Abs
Friday: Shoulders/Arms
Saturday: Off
Sunday: Off

Monday: Back/Biceps
Tuesday: Chest/Triceps
Wednesday: Off
Thursday: Legs
Friday: Shoulders/Abs
Saturday: Off
Sunday: Off

Monday: Chest/Back
Tuesday: Legs/Shoulders
Wednesday: Off
Thursday: Chest/Back
Friday: Biceps/Triceps
Saturday: Off
Sunday: Off

Monday: Chest/ Biceps
Tuesday: Back/Abs
Wednesday: Off
Thursday: Shoulders/Triceps
Friday: Legs/Calves
Saturday: Off
Sunday: Off

Monday: Back /Biceps
Tuesday: Chest /Triceps
Wednesday: Off
Thursday: Legs/Calves
Friday: Shoulders/Forearms
Saturday: Off
Sunday: Off

Monday: Chest/Triceps
Tuesday: Off
Wednesday: Quads/ Hams
Thursday: Shoulders/Triceps
Friday: Off
Saturday: Back/Calves /Abs
Sunday: Off

Monday: Quads/Hamstrings
Tuesday: Chest/Triceps
Wednesday: Off
Thursday: Off
Friday: Back/Traps/Calves
Saturday: Shoulders/Biceps
Sunday: Off

Monday: Chest/Biceps/Abs
Tuesday: Quads/Hams/Abs
Wednesday: Off
Thursday: Shoulders/Triceps
Friday: Off
Saturday: Back/Calves
Sunday: Off

Monday: Quads/Hams/Abs
Tuesday: Chest/Triceps/Calves
Wednesday: Off
Thursday: Back/ Biceps/Abs
Friday: Shoulders/Traps/Calves
Saturday: Off
Sunday: Off

Monday: Chest
Tuesday: Off
Wednesday: Back
Thursday: Shoulders
Friday: Off
Saturday: Arm/Legs
Sunday: Off

Monday: Chest/Biceps/Abs
Tuesday: Back/Calves
Wednesday: Off
Thursday: Shoulders/Triceps
Friday: Quads/Hamstrings
Saturday: Off
Sunday: Off

Monday: Chest/Triceps
Tuesday: Legs
Wednesday: Off
Thursday: Shoulders/Traps
Friday: Back / Biceps
Saturday: Off
Sunday: Off

Monday: Chest/Biceps
Tuesday: Legs/Abs
Wednesday: Off
Thursday: Back/Calves
Friday: Off
Saturday: Shoulders/Triceps
Sunday: Off

Monday: Quads/Hamstrings
Tuesday: Shoulders/Triceps
Wednesday: Off
Thursday: Back/Traps/Calves
Friday: Chest/Biceps/Abs
Saturday: Off
Sunday: Off

Best 4 Day Split Workout Routine