A 4 day workout split is a structured training approach that focuses on specific muscle groups over the course of four days. This method allows for better recovery, prevents overtraining, and maximizes the effectiveness of each workout. Whether you’re looking to build strength, increase muscle mass, or improve overall fitness, a 4-day split can be tailored to meet your fitness goals efficiently.
Sample 4 Day Workout Split
Overview
A 4-day workout split consists of dividing your training into four sessions, typically focusing on different muscle groups each day. This approach helps target specific areas while providing ample recovery time for muscles between sessions.
Day 1: Upper Body
Focus: Chest, Back, Shoulders, Arms
- Bench Press
- Sets: 3
- Reps: 8-10
- Pull-Ups or Lat Pulldowns
- Sets: 3
- Reps: 6-10
- Dumbbell Shoulder Press
- Sets: 3
- Reps: 8-12
- Incline Dumbbell Flyes
- Sets: 3
- Reps: 10-12
- Tricep Dips
- Sets: 3
- Reps: 8-10
- Bicep Curls
- Sets: 3
- Reps: 10-12
Day 2: Lower Body
Focus: Quads, Hamstrings, Glutes, Calves
- Squats (Barbell or Bodyweight)
- Sets: 3
- Reps: 8-10
- Deadlifts (Conventional or Romanian)
- Sets: 3
- Reps: 8-10
- Lunges (Walking or Stationary)
- Sets: 3
- Reps: 10 per leg
- Leg Press
- Sets: 3
- Reps: 8-12
- Calf Raises
- Sets: 3
- Reps: 15-20
Day 3: Rest or Active Recovery
Active recovery involves light activities like walking, yoga, or swimming. These activities help promote muscle recovery without adding stress.
Day 4: Upper Body (Repeat with Variation)
Incline Bench Press
- Sets: 3
- Reps: 8-10
Bent Over Rows
- Sets: 3
- Reps: 8-10
Arnold Press
- Sets: 3
- Reps: 8-12
Push-Ups (Regular or Decline)
- Sets: 3
- Reps: As many as possible
Skull Crushers
- Sets: 3
- Reps: 10-12
Hammer Curls
- Sets: 3
- Reps: 10-12
Day 5: Lower Body (Repeat with Variation)
Front Squats
- Sets: 3
- Reps: 8-10
Leg Curls (Machine)
- Sets: 3
- Reps: 8-12
Step-Ups (with Dumbbells)
- Sets: 3
- Reps: 10 per leg
Hip Thrusts
- Sets: 3
- Reps: 10-12
Seated Calf Raises
- Sets: 3
- Reps: 15-20
Day 6 and Day 7: Rest or Active Recovery
Ensure sufficient rest and recovery by engaging in light activities and maintaining proper hydration and nutrition. This helps with muscle repair and reduces the risk of injury.
Benefits of a 4 Day Workout Split
- Adequate Recovery Time: Helps prevent overtraining by allowing muscles to recover effectively between workouts.
- Focused Workouts: Allows more attention to specific muscle groups, leading to improved strength and muscle growth.
- Flexibility: Easily adjustable to suit individual needs and recovery preferences.
- Increased Volume: Offers a structured approach to gradually increase training volume without excessive fatigue.
This structured 4-day workout split ensures a balanced approach to fitness, combining strength training with recovery for better overall results.
FAQ’s
What is a 4 day workout split?
A 4-day workout split is a training schedule where you focus on different muscle groups each day, providing time for recovery while targeting specific areas of the body.
What are the benefits of a 4-day workout split?
It allows for focused training, adequate recovery, and reduces the risk of overtraining, helping improve muscle growth and overall fitness.
Can beginners follow a 4-day workout split?
Yes, beginners can benefit from a 4-day workout split by gradually progressing with simple, well-structured exercises tailored to their fitness level.