What’s the best 4 day workout split? Let’s walk through what makes a great split and why a 4 day workout split is a great choice, and what split makes the most sense for you! First off, did you know that 78% of fitness enthusiasts who follow a structured workout plan report better results? That’s right! I’m excited to share with you the ultimate guide to maximizing your gains with a perfectly balanced trainingsplit. Let’s dig in and transform your physique together!

Understanding What Makes the Best 4 Day Workout Split

Pretty obviously, a 4-day workout split is basically a training program where you hit the gym four times a week, focusing on different muscle groups or movement patterns each day.

Now, why is this such a popular choice among fitness enthusiasts? For starters, it strikes a great balance between consistency and recovery. You’re in the gym often enough to make solid progress, but you’re also giving your body plenty of time to rest and rebuild.

Compared to other routines like the classic 3-day full-body split or the intense 6-day bodybuilder split, the 4-day split is kind of like the Goldilocks of workout routines – not too little, not too much, but just right for many people.

Designing YOUR Best 4 Day Workout Split

When it comes to creating your own 4-day split, there’s no one-size-fits-all approach. You’ve got to consider factors like your fitness goals, schedule, and even the equipment you have access to.

Some popular split structures include the upper/lower split, where you alternate between upper and lower body workouts, or the push/pull/legs split, which groups exercises based on movement patterns.

Here’s an example of what a 4-Day Split might look like:

Example 1 – Hypertrophy Training with Primary Lifts and Upper-Lower split

Day 1: Bench Press (Primary Exercise) + Upper body (focus on: chest, shoulders, arms)

Day 2: Squat (Primary Exercise) + Lower Body (quads, calves), abs

Day 3: Rest

Day 4: Overhead Press (Primary Exercise) + Upper body (focus on: back, chest, arms)

Day 5: Deadlift (Primary Exercise) + Lower Body (focus on glutes, hamstrings, calves), abs

Days 6-7: Rest

Now, you can obviously mix this up. I’ve read for dudes, Mondays are universal chest day. Probably because that’s typically and a VERY generalized comment on what most guys are prioritizing on building. For the ladies, their best four day workout split might look similar but kicking off the week with lower body, glute focus. Typically, what us ladies are looking to grow – glutes. That might look like this –

Example 1 – Hypertrophy Training with Primary Lifts and Upper-Lower split (Glute Prioritization)

Day 1: Deadlift or Hip Thrust (Primary Exercise) + Lower Body (focus on glutes, hamstrings), abs

Day 2: Overhead Press (Primary Exercise) + Upper body (focus on: back, chest, arms)

Day 3: Rest

Day 4: Bench Press (Primary Exercise) + Upper body (focus on: back, shoulders, arms)

Day 5: Squat (Primary Exercise) + Lower Body (quads), abs

Days 6-7: Rest

Essentially, you want to think about putting your priority muscle groups at the beginning of the workout when you have both energy and strength. And of course, don’t forget about those rest days! They’re not just for Netflix binges – they’re crucial for muscle recovery and growth. Make sure you’re spacing out your workouts to allow for adequate recovery time.

Day 1: Bench Press + Upper Body (Chest, Shoulders, Arms)

Alright, let’s dive into what a typical Day 1 might look like. We’re talking upper body here, so get ready to feel the burn in your chest, triceps, and shoulders. Common options here might be a push/pull split or complimentary muscles split.

Let’s continue with the Example 1 from above, a workout might look like:

• Bench Press (Primary Exercise) – 4 sets of 6-8 reps
• Incline Dumbbell Press – 3 sets of 8-10 reps
• Standing Military Press – 3 sets of 8-10 reps
• Cable Chest Flyes – 3 sets of 10-12 reps
• Dumbbell Lateral Raises – 3 sets of 12-15 reps
• Tricep Dips – 3 sets of 10-12 reps
• Barbell or Dumbbell Curls – 3 sets of 10-12 reps

This workout focuses on building upper body strength, with the bench press as the foundation. The combination of pressing and isolation movements ensures a balanced development of the chest, shoulders, and arms, setting the tone for a strong upper body.

Day 2: Squat + Lower Body (Quads, Calves) & Abs

Time to give those legs some love! On Day 2, we’re all about that lower body power.

• Squats (Primary Exercise) – 4 sets of 6-8 reps
• Leg Press – 3 sets of 8-10 reps
• Bulgarian Split Squats – 3 sets of 10-12 reps per leg
• Calf Raises (Standing or Seated) – 4 sets of 12-15 reps
• Leg Extensions – 3 sets of 10-12 reps
• Hanging Leg Raises – 3 sets of 12-15 reps
• Plank – 3 sets, hold for 45-60 seconds

Starting with squats as the cornerstone, this session emphasizes lower body power, targeting the quads and calves. And since core strength is crucial for pretty much everything, finish off with some ab work.

Day 3: Rest

A well-deserved rest day allows your muscles to recover and rebuild, ensuring you come back stronger for the remaining workouts.

Day 4: Overhead Press + Upper Body (Back, Chest, Arms)

Back to Upper Body!

• Overhead Press (Primary Exercise) – 4 sets of 6-8 reps
• Pull-Ups or Lat Pulldowns – 3 sets of 8-10 reps
• Bent-Over Rows – 3 sets of 8-10 reps
• Dumbbell Chest Press – 3 sets of 10-12 reps
• Face Pulls – 3 sets of 12-15 reps
• Tricep Pushdowns – 3 sets of 10-12 reps
• Hammer Curls – 3 sets of 10-12 reps

This day prioritizes the overhead press, complemented by a mix of pulling and pressing exercises to build a strong, balanced upper body. The workout targets both pushing and pulling muscles, ensuring a well-rounded upper body session. Get that pump!

Day 5: Deadlift + Lower Body (Glutes, Hamstrings, Calves) & Abs

On our final day, we’re back with some more leg work. This wraps our best 4 day workout split for our week! It’s been a great way to ensure you’re hitting all your major muscle groups over the course of the week.

• Deadlift (Primary Exercise) – 4 sets of 5-6 reps
• Romanian Deadlift – 3 sets of 8-10 reps
• Glute Bridge or Hip Thrust – 3 sets of 10-12 reps
• Leg Curl Machine – 3 sets of 10-12 reps
• Calf Raises (Standing or Seated) – 4 sets of 12-15 reps
• Russian Twists – 3 sets of 15-20 reps per side
• Cable Crunches – 3 sets of 12-15 reps

Deadlifts anchor this lower body-focused workout, hitting the glutes and hamstrings hard. The session also incorporates calf and core work, providing a comprehensive lower body and core strengthening day.

Day 6/7: Rest

These rest days are crucial for muscle recovery and growth, giving your body the time it needs to repair and prepare hitting it hard for training again next week!

Optimizing Your 4-Day Split for Maximum Results

Now, if you really want to see results from your 4-day split, you’ve got to think beyond just showing up at the gym. Progressive overload is key – that means gradually increasing the weight, frequency, or number of repetitions in your strength training routine.

Don’t forget about nutrition, either. Your muscles need fuel to grow, so make sure you’re eating enough protein and overall calories to support your training.

And here’s something people often overlook: sleep and stress management. These play a huge role in recovery and muscle growth. Aim for 7-9 hours of quality sleep each night, and find ways to manage your stress levels.

Common Mistakes to Avoid

Before we wrap up, let’s talk about some pitfalls to watch out for. First up is overtraining. Yes, it’s possible to work out too much! Listen to your body and don’t push beyond your limits.

Another common mistake is neglecting certain muscle groups. It’s easy to focus on the “mirror muscles” like chest and biceps, but don’t forget about the importance of a balanced physique.

Lastly, proper form is crucial. It’s better to lift lighter weights with perfect form than to heave heavy weights with sloppy technique. Not only will this help prevent injuries, but it’ll also ensure you’re targeting the right muscles and getting the most out of each exercise.

In Conclusion

There you have it – the best 4-day workout split to supercharge your fitness journey! By following this balanced and efficient training approach, you’ll be well on your way to achieving your dream physique. Remember, consistency is key, and don’t forget to listen to your body. Are you ready to transform your workouts and see incredible results? Let’s crush those fitness goals together!