A 4-day workout split divides the weekly exercise routine into four distinct sessions.
The 4-day workout split suits beginners to advanced lifters. The 4 times a week workout split offers flexibility, making it ideal for those who can commit to four days of gym time.
Popular 4-day workout split routines include full body, upper/lower, push/pull, push/pull/legs, and hybrid splits like upper/lower/push/pull. Full body splits engage all major muscle groups in each session. Upper/lower splits focus on the upper body one day and the lower body the next. Push/pull splits separate pushing movements from pulling movements. Push/pull/legs add a dedicated leg day. Hybrid splits, like upper/lower/push/pull, combine elements of different routines. Body part splits isolate specific muscle groups each day.
4-day workout splits cater to different genders, fitness levels, and goals. Women may prefer routines emphasizing the lower body and core. Advanced lifters might focus on strength or hypertrophy. Beginners benefit from balanced routines that build foundational strength.
4-day workout splits provide enough frequency to stimulate growth without overtraining.
Workout plan templates help build and track 4-day workout splits. Workout templates outline exercises, sets, reps, and rest periods. Tracking progress ensures adherence and helps identify areas for improvement.
What is a 4-Day Workout Split?
A 4-day workout split divides a weekly exercise routine into four distinct sessions. Each session targets specific muscle groups or movement patterns, ensuring balanced development and recovery.
The 4-day split provides sufficient recovery time, reducing the risk of overtraining, and allowing for focused, intense workouts, leading to better strength and hypertrophy gains.
Who is the 4-Day Workout Split For?
The 4-day workout split is for individuals who can commit to exercising four times a week. The workout split suits beginners to advanced lifters, offering flexibility and balanced training.
Beginners benefit from structured routines that build foundational strength. Intermediate and advanced lifters use the split to target specific goals like hypertrophy or strength. The 4-day split adapts to various fitness levels and goals, making it versatile for anyone dedicated to consistent training.
Is a 4-Day Workout Split Enough?
A 4-day workout split is enough for most fitness goals. A workout split allows for training each muscle group twice a week, which is effective for strength and hypertrophy gains.
Training each muscle group twice a week provides sufficient stimulus for growth while allowing adequate recovery. This frequency balances intensity and rest, optimizing results. The 4-day split’s structure ensures comprehensive coverage of all major muscle groups, making it suitable for diverse training goals.
What are the Best 4-Day Workout Split Routines?
Listed below are six of the best 4-day workout split routines.
- Full Body Workout Split: Engages all major muscle groups in each session, balancing overall strength and conditioning.
- Upper/Lower Workout Split: Divides workouts into upper-body and lower-body sessions, allowing focused training on larger muscle groups.
- Push/Pull Workout Split: Separates pushing movements (chest, shoulders, triceps) from pulling movements (back, biceps), optimizing recovery between similar muscle groups.
- Push/Pull/Legs Workout Split: Adds a dedicated leg day to the push/pull routine, ensuring comprehensive lower body training.
- Upper/Lower/Push/Pull Workout Split: Combines elements of upper/lower and push/pull routines, balancing muscle group focus and recovery.
- Body Part Workout Split: Isolates specific muscle groups each day, allowing for focus on individual muscle groups.
Alternating 4-Day Full Body Workout Split
A full-body workout split involves training all major muscle groups in each session, spread across four days of the week. A full body type of routine can be varied by dividing it into workout sessions A, B, C, and D, ensuring thorough coverage and progressive training intensity.
Below is a table illustrating an example of full-body workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 6 – 8 | 120 seconds |
| Barbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Weighted Pull-Ups | 3 | 6 – 8 | 120 seconds |
| Standing Barbell Overhead Press | 3 | 8 – 10 | 120 seconds |
| Hanging Leg Raises | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of full-body workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Conventional Deadlift | 3 | 6 – 8 | 120 seconds |
| Incline Dumbbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 8 – 12 | 120 seconds |
| Barbell Bicep Curl | 3 | 12 – 15 | 90 seconds |
| Machine Crunch | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of full-body workout C.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Leg Press | 3 | 8 – 12 | 120 seconds |
| Weighted Dips | 3 | 8 – 12 | 120 seconds |
| Wide Grip Lat Pulldown | 3 | 8 – 12 | 120 seconds |
| Dumbbell Later Side Raises | 3 | 12 – 15 | 90 seconds |
| Plate Russian Twist | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of full-body workout D.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Dumbbell Walking Lunges | 3 | 12 – 15 | 120 seconds |
| Machine Chest Press | 3 | 8 – 12 | 120 seconds |
| T-Bar Row | 3 | 8 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
| Cable Crunch | 3 | 12 – 15 | 90 seconds |
4-Day Full Body Workout Routine Schedule
The table below illustrates the structure of a 4-day full-body workout routine schedule for week 1.
| Day of Week | Workout |
|---|---|
| Monday | Full Body Workout A |
| Tuesday | Rest |
| Wednesday | Full Body Workout B |
| Thursday | Rest |
| Friday | Full Body Workout C |
| Saturday | Rest |
| Sunday | Full Body Workout D |
The table below illustrates the structure of a 4-day full-body workout routine schedule for week 2.
| Day of Week | Workout |
|---|---|
| Monday | Rest |
| Tuesday | Full Body Workout A |
| Wednesday | Rest |
| Thursday | Full Body Workout B |
| Friday | Rest |
| Saturday | Full Body Workout C |
| Sunday | Rest |
Following this workout schedule ensures that there is a rest day in between each workout session. The pattern of alternating workout and rest days means that some weeks will contain four workout days, while others will have three, depending on how the days align with the calendar week.
4-Day Upper/Lower Workout Split
An upper/lower workout split divides training sessions into upper-body and lower-body workouts.
Below is a table illustrating an example of an upper-body workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 8 – 12 | 120 seconds |
| Seated Dumbbell Shoulder Press | 3 | 8 – 12 | 120 seconds |
| Wide Grip Lat Pulldown | 3 | 8 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating a second example of a lower-body workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 8 – 10 | 120 seconds |
| Conventional Deadlift | 3 | 6 – 8 | 120 seconds |
| Leg Press | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
| Laying Leg Curl | 3 | 10 – 12 | 90 seconds |
Below is a table illustrating an example of an upper-body workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Incline Dumbbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Wide Grip Lat Pulldown | 3 | 8 – 12 | 120 seconds |
| Standing Barbell Overhead Press | 3 | 8 – 10 | 120 seconds |
| Hammer Curl | 3 | 12 – 15 | 90 seconds |
| Dumbbell Skull Crushers | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating a second example of a lower-body workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Front Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Walking Lunges | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Standing Calf Raises | 4 | 12 – 15 | 90 seconds |
| Glute Bridge | 3 | 12 – 15 | 90 seconds |
4-Day Upper/Lower Workout Routine Schedule
The table below illustrates the structure of a 4-day upper/lower workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Upper Body Workout A |
| Tuesday | Lower Body Workout A |
| Wednesday | Rest |
| Thursday | Upper Body Workout B |
| Friday | Lower Body Workout B |
| Saturday | Rest |
| Sunday | Rest |
Upper/lower workouts are followed in a sequence in the schedule where each body part – upper and lower – is alternated across the training days, typically as Upper A, Lower A, Upper B, and Lower B.
4-Day Push/Pull Workout Split
The 4-day push/pull workout split organizes exercises into two categories: push and pull.
Push workouts focus on exercises that involve pushing movements (e.g., chest, shoulders, triceps). Pull workouts emphasize pulling movements (e.g., back, biceps).
Below is a table illustrating an example of a push workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 3 | 6 – 8 | 120 seconds |
| Incline Dumbbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Seated Machine Shoulder Press | 3 | 10 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
| Dumbbell Lateral Raise | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a pull workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Wide Grip Lat Pulldown | 3 | 8 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 8 – 12 | 120 seconds |
| T-Bar Row | 3 | 8 – 12 | 120 seconds |
| Barbell Bicep Curl | 3 | 12 – 15 | 90 seconds |
| Face Pulls | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a push workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Dumbbell Bench Press | 3 | 8 – 10 | 120 seconds |
| Smith Machine Incline Bench Press | 3 | 10 – 12 | 120 seconds |
| Standing Barbell Overhead Press | 3 | 8 – 10 | 120 seconds |
| Dumbbell Skull Crushers | 3 | 12 – 15 | 90 seconds |
| Cable Lateral Raise | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a pull workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Close Grip Lat Pulldown | 3 | 8 – 12 | 120 seconds |
| Single-Arm Dumbbell Row | 3 | 8 – 12 | 120 seconds |
| Cable Pullover | 3 | 12 – 15 | 90 seconds |
| Hammer Curl | 3 | 12 – 15 | 90 seconds |
| Face Pulls | 3 | 12 – 15 | 90 seconds |
4-Day Push/Pull Workout Routine Schedule
The table below illustrates the structure of a 4-day push/pull workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Push Workout A |
| Tuesday | Pull Workout A |
| Wednesday | Rest |
| Thursday | Push Workout B |
| Friday | Pull Workout B |
| Saturday | Rest |
| Sunday | Rest |
Note
A balanced workout routine should include leg training to develop a complete physique. Legs are an essential part of overall strength and aesthetic development, and ignoring leg workouts can lead to muscle imbalances and poor overall conditioning.
4-Day Push/Pull/Legs Workout Split
A push/pull/legs workout split organizes training into three separate sessions: one focusing on pushing exercises for the upper body, one on pulling exercises, and one on leg exercises.
Below is a table illustrating an example of a push workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Dumbbell Bench Press | 3 | 8 – 10 | 120 seconds |
| Smith Machine Incline Bench Press | 3 | 10 – 12 | 120 seconds |
| Seated Machine Shoulder Press | 3 | 10 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
| Cable Lateral Raises | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a pull workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Close Grip Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| Single-Arm Dumbbell Row | 3 | 10 – 12 | 120 seconds |
| Cable Pullover | 3 | 12 – 15 | 120 seconds |
| Alternating Dumbbell Curl | 3 | 12 – 15 | 90 seconds |
| Cable Face Pulls | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a leg workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Hack Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Walking Lunges | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Barbell Romanian Deadlift | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
These workouts follow a sequence in the weekly schedule, rotating the starting workout each week to ensure balanced development and recovery. For instance, one week might start with a push workout, the next week starts with a pull workout, and the following begins with legs, continuing this rotation.
4-Day Push/Pull/Legs Workout Routine Schedule
The table below illustrates the structure of a 4-day push/pull/legs workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Push Workout |
| Tuesday | Pull Workout |
| Wednesday | Rest |
| Thursday | Leg Workout |
| Friday | Rest |
| Saturday | Push Workout |
| Sunday | Rest |
In this schedule, each push, pull, and leg day is spread throughout the week with rest days in between to allow for recovery. The following week would alter the starting workout of the week. For example, if one week starts with a push workout, the next week could start with a pull workout, and then a leg workout in the subsequent week.
Additionally, two versions for each workout day – Push A/B, Pull A/B, and Legs A/B – could be created to provide further exercise variation.
The table below shows the structure of a 4-day workout routine schedule with two versions (A and B) for each day (push, pull, legs) across 3 weeks.
| Day of Week | Week 1 Workouts | Week 2 Workouts | Week 3 Workouts |
|---|---|---|---|
| Monday | Push Workout A | Pull Workout B | Leg Workout A |
| Tuesday | Pull Workout A | Leg Workout B | Push Workout B |
| Wednesday | Rest | Rest | Rest |
| Thursday | Leg Workout A | Push Workout A | Pull Workout B |
| Friday | Rest | Rest | Rest |
| Saturday | Push Workout B | Pull Workout A | Leg Workout B |
| Sunday | Rest | Rest | Rest |
4-Day Upper/Lower/Push/Pull Workout Split
The 4-day upper/lower/push/pull workout split combines elements of upper/lower body training and push/pull routines. This workout split routine emphasizes upper body development, with one lower body session helping to maintain overall muscle balance.
Below is a table illustrating an example of an upper-body workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 3 | 8 – 10 | 120 seconds |
| Barbell Bent Over Row | 3 | 8 – 10 | 120 seconds |
| Machine Shoulder Press | 3 | 8 – 10 | 120 seconds |
| Wide Grip Lat Pulldown | 3 | 10 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a lower-body workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 8 – 10 | 120 seconds |
| Leg Press | 3 | 10 – 12 | 120 seconds |
| Romanian Deadlift | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raise | 3 | 12 – 15 | 90 seconds |
| Laying Leg Curl | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a push workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Incline Dumbbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Smith Machine Shoulder Press | 3 | 10 – 12 | 120 seconds |
| Cable Chest Fly | 3 | 12 – 15 | 90 seconds |
| Dumbbell Lateral Raise | 3 | 12 – 15 | 90 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a pull workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Wide Grip Lat Pulldown | 3 | 10 – 12 | 120 seconds |
| Single-Arm Dumbbell Row | 3 | 10 – 12 | 120 seconds |
| Straight Arm Cable Pulldown | 3 | 12 – 15 | 90 seconds |
| Barbell Bicep Curl | 3 | 12 – 15 | 90 seconds |
| Face Pulls | 3 | 12 – 15 | 90 seconds |
4-Day Upper/Lower/Push/Pull Workout Routine Schedule
The table below illustrates the structure of a 4-day upper/lower/push/pull Workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Upper Body Workout |
| Tuesday | Lower Body Workout |
| Wednesday | Rest |
| Thursday | Push Workout |
| Friday | Pull Workout |
| Saturday | Rest |
| Sunday | Rest |
4-Day Body Part Workout Split
A body part or “bro” workout split targets specific muscle groups or body parts on designated days. This workout split allows for focused training and greater intensity for each muscle group concerned.
Below is a table illustrating an example of a chest and triceps workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 3 | 8 – 10 | 120 seconds |
| Incline Dumbbell Bench Press | 3 | 10 – 12 | 120 seconds |
| Weighted Triceps Dips | 3 | 10 – 12 | 120 seconds |
| Cable Fly | 3 | 12 – 15 | 90 seconds |
| Cable Triceps Pushdown | 4 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a back and biceps workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Wide Grip Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 10 – 12 | 120 seconds |
| Close Grip Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| Hammer Curl | 3 | 12 – 15 | 90 seconds |
| Alternating Dumbbell Curl | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a leg workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 8 – 10 | 120 seconds |
| Barbell Romanian Deadlift | 3 | 10 – 12 | 120 seconds |
| Leg Press | 3 | 10 – 12 | 120 seconds |
| Seated Leg Curl | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a shoulder and abs workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Smith Machine Shoulder Press | 3 | 8 – 10 | 120 seconds |
| Arnold Press | 3 | 10 – 12 | 120 seconds |
| Dumbbell Lateral Raise | 3 | 12 – 15 | 90 seconds |
| Machine Crunch | 3 | 12 – 15 | 90 seconds |
| Bicycle Crunch | 3 | 15 – 20 | 90 seconds |
Another version of this schedule might train shoulders and arms on one day, integrating abs into the leg or back and biceps workout day.
4-Day Body Part Workout Routine Schedule
The table below illustrates the structure of a 4-day body part workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Chest and Triceps Workout |
| Tuesday | Back and Biceps Workout |
| Wednesday | Rest |
| Thursday | Leg Workout |
| Friday | Rest |
| Saturday | Shoulder and Abs Workout |
| Sunday | Rest |
Two workout versions (A and B) for each workout day can be created for greater exercise variety. Different workout versions can be followed alternately each week.
What Are the Best 4-Day Workout Splits to Target Muscles Twice a Week?
The best 4-day workout splits to target muscles twice a week are the upper/lower split, the push/pull split, and a specific full-body hybrid split.
- Upper/Lower Workout Split: Divides the workouts into upper-body and lower-body sessions, allowing each muscle group to be trained twice weekly. Upper/lower workout split ensures balanced development and adequate recovery.
- Push/Pull Workout Split: Separates pushing exercises from pulling exercises, focusing primarily on upper body development. Push/pull workout split enables each muscle group of an upper body to be worked twice weekly.
- Full-Body Hybrid Workout Split: Combines full-body workouts with focused sessions for specific muscle groups. For example, two days of full body workouts and two days targeting specific areas, like upper body and lower body. This hybrid approach ensures each muscle group is hit at least twice a week while providing balanced training and recovery.
What Are the Best 4-Day Workout Splits That Train Upper Body Twice a Week?
The best 4-day workout splits that train the upper body twice a week are the upper/lower split, the push/pull split, and the upper/lower/push/pull hybrid split.
- Upper/Lower Workout Split: Divides workouts into upper-body and lower-body sessions. The upper/lower split allows for two dedicated upper body sessions each week, ensuring balanced development and recovery.
- Push/Pull Workout Split: Separates pushing movements (chest, shoulders, triceps) from pulling movements (back, biceps). The push/pull split ensures two upper body-focused sessions weekly, optimizing muscle growth and recovery.
- Upper/Lower/Push/Pull Hybrid Split: Combines elements of upper/lower and push/pull routines. The hybrid split includes two upper-body days (upper-body and push/pull) and one lower-body day. This split ensures comprehensive upper body training twice a week.
What Are the Best 4-Day Workout Splits That Train Legs Twice a Week?
The best 4-day workout splits that train legs twice a week are the upper/lower split and the full body split.
- Upper/Lower Workout Split: Divides the workouts into upper-body and lower-body sessions. The upper/lower split allows for two dedicated lower body sessions each week, ensuring balanced leg development and recovery.
- Full Body Workout Split: Engages all major muscle groups, including legs, in each session. The full body split, performed four times a week, ensures legs are trained multiple times, providing balanced development and adequate recovery.
How to Build a 4-Day Workout Split Plan?
To create a 4-day workout split plan, follow the 8 steps listed below.
- Determine Your Goals: Identify whether you aim for strength, hypertrophy, endurance, or general fitness. Your goals will shape the structure and intensity of your workouts.
- Choose Your Split Type: Select from upper/lower, push/pull, push/pull/legs, full body, or other workout splits based on your goals and preferences.
- Consider Using a Workout Template: Utilize pre-designed templates to organize your routine efficiently. Templates help structure your workouts and ensure balanced training.
- Specify Workout Exercises: Choose exercises that target specific muscle groups. Include compound movements like squats, deadlifts, bench presses, and rows for maximum effectiveness.
- Select Sets and Rep Ranges: Determine the number of sets and reps based on your goals. For strength, use lower reps (3-6); for hypertrophy, use moderate reps (8-12); for endurance, use higher reps (15+).
- Select Rest Time Between Sets: Decide on rest periods based on your goals. For strength, rest 2-3 minutes; for hypertrophy, rest 60-90 seconds; for endurance, rest 30-60 seconds.
- Fill in the Weights: Record the weights you plan to use for each exercise. Adjust them based on your progress and ensure they align with your goals.
- Add Notes: Include notes on form, tempo, and any specific cues to remember during your workouts. This helps maintain consistency and focus.
Which Muscle Groups Are Best to Train Together in a 4-Day Split?
The best muscle groups to train together in a 4-day split are those that complement each other, ensuring balanced development and recovery.
Listed below are common muscle group pairings for a 4-day workout split.
- Full Body: Train all major muscle groups (chest, back, shoulders, arms, legs, core) in each session.
- Upper/Lower: Train the upper body (chest, back, shoulders, arms) on one day and the lower body (quads, hamstrings, glutes, calves) on another.
- Push/Pull/Legs: Train pushing muscles (chest, shoulders, triceps) on one day, pulling muscles (back, biceps) on another day, and legs (quads, hamstrings, glutes, calves) on a separate day.
- Upper/Lower/Push/Pull: Combines upper body (chest, back, shoulders, arms) and lower body (quads, hamstrings, glutes, calves) workouts with push (chest, shoulders, triceps) and pull (back, biceps) sessions.
- Body Part Split: Isolates specific muscle groups each day, such as chest and triceps, back and biceps, legs, and shoulders and abs.
What is the Difference Between 4-Day and 5-Day Workout Split?
The main difference between a 4-day and a 5-day workout split lies in the frequency of workouts and specialization of muscle groups.
A 4-day workout split typically allows more recovery time, ideal for those looking to balance rigorous workouts with sufficient rest. A 5-day workout split often provides greater specificity, targeting each muscle group with higher weekly frequency, suitable for those aiming for maximum muscle hypertrophy and endurance improvements.
How Can You Customize a 4-Day Workout Split for Your Needs?
Customizing a 4-day workout split involves adjusting variables to match your specific needs, such as fitness level, gender, and goals.
Beginners might focus on balanced routines with compound movements like squats and bench presses to build foundational strength. Advanced lifters could incorporate more isolation exercises and higher volume for muscle hypertrophy.
Women might emphasize lower body and core exercises, integrating movements like hip thrusts and leg presses. Men might focus on upper body development with exercises like pull-ups and shoulder presses.
Goals also shape customization. For strength, prioritize low-rep, high-weight exercises like deadlifts. For hypertrophy, use moderate reps and higher volume, incorporating supersets and drop sets. Endurance training might include higher reps with shorter rest periods, using exercises like lunges and push-ups.
Listed below are various workout split customizations for different genders, levels, and goals.
- 4-Day Workout Split for Men: Focuses on balanced muscle development, typically using an upper/lower or push/pull routine.
- 4-Day Workout Split for Women: Emphasizes lower body and core strength, often incorporating an upper/lower or push/pull/legs split to target glutes and core muscles.
- Beginner 4-Day Workout Split: Builds foundational strength and proper form, often following a full-body or upper/lower split to engage all major muscle groups.
- Intermediate 4-Day Workout Split: Enhances muscle definition and strength through a mix of compound and isolation exercises, using an upper/lower or upper/lower/push/pull routine.
- Advanced 4-Day Workout Split: Maximizes hypertrophy and strength using advanced techniques like supersets and drop sets, often with a push/pull/legs or hybrid routine.
- 4-Day Workout Split for Weight Loss: Focuses on fat loss through high-intensity interval training (HIIT) and compound movements, typically using a full-body or upper/lower split.
- 4-Day Workout Split for Muscle Gain: Aims for hypertrophy with higher volume training, often structured around an upper/lower or push/pull/legs split.
- 4-Day Workout Split for Strength: Prioritizes heavy compound movements to increase power, usually following an upper/lower split for focused strength development.
How to Use Workout Templates for 4-Day Workout Split Routines?
A workout template is a structured format for planning and tracking exercise routines.
To use a workout template for a 4-day workout split, start by choosing the right template, based on your preferences for accessibility and features. Popular workout templates like Excel and Google Sheets offer robust data tracking, while PDF, Google Docs, and Word templates provide simplicity and ease of use.
Once you’ve selected a template, fill in the training variables to create your workout plan, including exercises, sets, reps, rest periods, and optional weights and notes.
As you perform the exercises, note down the reps completed and the weight used, along with any observations or adjustments needed.
After following the plan for a few weeks, compare your results with previous weeks to assess progress. Adjust the workout plan as needed to address areas for improvement or to increase intensity.