If you want to build muscle, gain strength, and still have time for life outside the gym, a four-day split workout might be your perfect fit. It gives you enough training volume to grow without forcing you to live in the gym. In this guide, you’ll learn exactly what a 4-day split is, the different ways to structure it, complete example routines, and expert tips to maximize your results.
What Is a Four-Day Split Workout?
A four-day split workout divides your weekly training into four focused sessions. Each day targets different muscle groups or movement patterns. Unlike full-body routines that train everything in one go, this method lets you focus on specific muscles while allowing time for recovery.
Common 4-Day Split Types
-
Upper/Lower Split: Train your upper body on two days and your lower body on two days.
-
Push/Pull Split: Push days focus on chest, shoulders, and triceps. Pull days hit back and biceps.
-
Bro Split: Each day targets a specific muscle group, like chest, back, legs, and shoulders.
-
Hybrid or Athletic Split: Combines strength training, conditioning, and accessory work.
This setup provides structure, flexibility, and recovery — three things most people struggle to balance.
Why Choose a 4-Day Split? Benefits and Drawbacks
Key Benefits
-
Balanced Training Volume
Four sessions per week offer enough workload for muscle growth without overtraining. -
Better Recovery
With built-in rest days, muscles have time to rebuild stronger. -
Flexibility
Ideal for people with jobs, families, or other commitments — you train hard but not daily. -
Effective for Muscle and Strength
You can dedicate certain days to strength (low reps) and others to hypertrophy (higher reps).
Potential Drawbacks
-
Workouts may last longer (60–90 minutes).
-
Poor exercise balance can lead to weak spots.
-
Lack of variation over time can cause plateaus.
Popular 4-Day Split Structures
Each split style has its strengths. Choose the one that matches your experience, goals, and schedule.
Upper/Lower Split (Twice Each Week)
Example Schedule:
-
Day 1: Upper Body (Strength)
-
Day 2: Lower Body (Strength)
-
Day 3: Rest or Light Cardio
-
Day 4: Upper Body (Hypertrophy)
-
Day 5: Lower Body (Hypertrophy)
-
Weekend: Rest
Push/Pull Split
Example Schedule:
-
Day 1: Push (Chest, Shoulders, Triceps)
-
Day 2: Pull (Back, Biceps)
-
Day 3: Rest
-
Day 4: Push (Hypertrophy Focus)
-
Day 5: Pull (Hypertrophy Focus)
-
Weekend: Rest
Bro Split (Body-Part Focus)
Example Schedule:
-
Day 1: Chest and Triceps
-
Day 2: Back and Biceps
-
Day 3: Legs (Quads, Hamstrings, Calves)
-
Day 4: Shoulders, Traps, Abs
-
Weekend: Rest or Active Recovery
Hybrid or Athletic Split
A custom mix of strength, power, and conditioning sessions. It’s ideal for athletes or anyone who wants variety in training.
Sample Four-Day Split Workout Plans
Below are two detailed examples — one for an upper/lower split and one for a push/pull split.
Example 1 – Upper/Lower Split (Intermediate Level)
| Day | Focus | Exercises (Sets × Reps) |
|---|---|---|
| Day 1 – Upper A (Strength) | Chest, Back, Shoulders, Arms | Bench Press 4×5, Barbell Row 4×6, Overhead Press 3×6, Lat Pulldown 3×8, Skull Crushers 3×10, Dumbbell Curl 3×10 |
| Day 2 – Lower A (Strength) | Quads, Hamstrings, Glutes, Calves | Squat 4×5, Romanian Deadlift 3×6, Walking Lunges 3×8/leg, Leg Curl 3×10, Standing Calf Raise 3×12 |
| Day 3 – Rest / Active Recovery | Mobility or Cardio | Foam rolling, stretching, 20-minute walk |
| Day 4 – Upper B (Hypertrophy) | Chest, Back, Shoulders, Arms | Incline DB Press 4×10, Seated Cable Row 4×10, Lateral Raises 3×15, Single-Arm Row 3×12/side, Rope Push-Down 3×15, EZ-Bar Curl 3×12 |
| Day 5 – Lower B (Hypertrophy) | Quads, Glutes, Hamstrings, Calves | Front Squat 3×10, Hip Thrust 4×12, Bulgarian Split Squat 3×12/leg, Leg Extension 3×15, Seated Calf Raise 4×15 |
Example 2 – Push/Pull Split
| Day | Focus | Exercises (Sets × Reps) |
|---|---|---|
| Day 1 – Push A | Chest, Shoulders, Triceps | Incline Bench Press 4×8, Overhead Press 3×8, Dips 3×10, Lateral Raises 3×12, Triceps Rope Press-Down 3×12 |
| Day 2 – Pull A | Back, Biceps | Barbell Row 4×6, Pull-Ups 4×AMRAP, Seated Row 3×8, Face Pulls 3×12, Hammer Curl 3×12 |
| Day 3 – Rest | Recovery | Stretching or foam rolling |
| Day 4 – Push B | Hypertrophy Focus | Flat Bench Press 4×6, Arnold Press 3×10, Close-Grip Bench 3×8, Front Raise 3×12, Overhead Extension 3×12 |
| Day 5 – Pull B | Back, Biceps | Chin-Ups 4×8, T-Bar Row 3×10, Chest-Supported Row 3×10, Reverse Fly 3×15, Incline Curl 3×12 |
How to Program Your 4-Day Split for Results
1. Manage Volume and Frequency
-
Aim for 10–20 total sets per muscle group per week.
-
Use compound lifts for strength and isolation moves for shaping.
2. Apply Progressive Overload
-
Gradually increase the weight, reps, or total sets each week.
-
Try methods like AMRAP sets, drop sets, or pyramid loading.
3. Prioritize Recovery
-
Rest 2–3 minutes between heavy sets and 60–90 seconds for lighter work.
-
Include a deload week every 6–8 weeks to reduce fatigue.
-
Sleep at least 7–8 hours and maintain a high-protein diet.
Who Should Try a Four-Day Split?
A 4-day split works best for:
-
Beginners who want structure but not daily training.
-
Intermediate lifters aiming to grow or get stronger.
-
Busy people balancing the gym with work or family.
-
Athletes who need recovery for sport-specific training.
When it’s not ideal:
Those training for advanced bodybuilding or competitions might need more frequency. On the other hand, people struggling with recovery may need fewer sessions per week.
Common Mistakes to Avoid
-
Cramming Too Many Exercises Per Day
Focus on quality lifts instead of endless volume. -
Neglecting Muscle Balance
Train both push and pull muscles equally to prevent injury. -
Never Changing the Routine
Adjust exercises or order every 6–8 weeks to avoid plateaus. -
Skipping Rest or Nutrition
Growth happens outside the gym — during recovery and proper eating.
Tips for Maximizing Your 4-Day Split
-
Track your lifts and progress weekly.
-
Add mobility or core work at the end of sessions.
-
Keep cardio low-intensity on rest days.
-
Focus on form before adding weight.
-
Listen to your body — rest if soreness lingers too long.
8-Week Progression Plan Example
| Weeks | Focus | Strategy |
|---|---|---|
| 1–2 | Foundation | Master form, moderate weight, 3–4 sets per exercise |
| 3–4 | Volume | Add an extra set or increase reps |
| 5–6 | Intensity | Lift heavier, use AMRAP, or drop sets |
| 7 | Peak | Train heavy with lower reps and controlled rest |
| 8 | Deload | Cut volume by 30–40%, focus on recovery |
Frequently Asked Questions
Q1: What’s the best 4-day split for muscle growth?
An upper/lower split is usually best because it trains each muscle twice weekly for optimal balance and recovery.
Q2: Can beginners do a 4-day split?
Yes. Start with fewer exercises and moderate volume to build a base safely.
Q3: How many rest days should I take?
Three rest or light activity days are ideal. Spread them throughout the week for consistent recovery.
Q4: How long should each session last?
Between 60–90 minutes, depending on exercise selection and rest intervals.
Q5: Can a 4-day split build strength and size?
Absolutely. With proper progression, you’ll gain both strength and muscle while keeping workouts manageable.
Conclusion
A four-day split workout hits the perfect balance between intensity and recovery. You train hard enough to grow but rest enough to recover. Choose the split type that suits your goals, stick to it for at least eight weeks, and track your progress. With consistency, you’ll see stronger lifts, more muscle definition, and steady results — all without living in the gym.
About the Author
