Everybody wants to know what the best workout split is. If you find it, please let me know ... Because at the end of the day, there’s no best workout program.
What’s best for you, may not be best for a different guy or girl. What’s best for that guy or girl, may not be best for me.
However, one thing that I do know is that working out 3-6 times per week can help you earn some strength gains (1). Let's be real, it can also help you earn some good results overall.
Within that 3-6 day window falls the opportunity for a 4-day workout split. If that's what you came here to learn about, you're in luck.
I'm going to cover everything you need to know about 4-day workout splits, and how to build an effective one. I'll even give you what I believe to be the ultimate 4-day workout split!
So, let's get into it.
What Is A 4-Day Workout Split?
Workout "splits" in general refer to weight training. A 4-day workout split is a workout routine where you'll work out 4 days a week and rest 3. Over the course of the week, the goal is to train every muscle group at least once.
The idea behind this is to provide flexibility and balance for how often you train. In addition to that, it allows you to customize the volume you put on each muscle group and allow for optimal recovery.
Depending on the 4-day workout split, you may train each muscle group once, twice, or even up to three times. It will really just depend on how your 4-day workout split is designed. The beautiful thing is, they can be highly customized for your goals and preferences.
With that being said, let me show you what a 4-day workout split can look like and how to design one of your own.
How To Design A 4-Day Workout Split
Each person’s workout routine may be a little bit different, and that's okay. When it comes to a 4-day workout split though, there is one principle I'd recommend following. You want to be able to hit each muscle group two to three times per week, as this can be more effective (3). It can help you focus on both the strength and size of your muscles.
Below, I've included four solid ways you can structure a 4-day workout split. You can switch it up from here if you'd like, but these approaches are tried and true!
• Full Body Split
• Upper/Lower Split
• Push/Pull/Legs/Full Body Split
• "Bro"/Bodybuilding Split
So let’s take a look at what each of these splits can look like over a week...
Full Body Split
- Day 1: Full Body
- Day 2: Rest/Active Recovery
- Day 3: Full Body
- Day 4: Rest/Active Recovery
- Day 5: Full Body
- Day 6: Rest/Active Recovery
- Day 7: Full Body
Upper/Lower Split
- Day 1: Upper Body
- Day 2: Lower Body
- Day 3: Rest/Active Recovery
- Day 4: Upper Body
- Day 5: Lower Body
- Day 6: Rest/Active Recovery
- Day 7: Rest/Active Recovery
Push/Pull/Legs/Full Body Split
- Day 1: Push Day
- Day 2: Rest/Active Recovery
- Day 3: Pull Day
- Day 4: Rest/Active Recovery
- Day 5: Leg Day
- Day 6: Rest Day/Active Recovery
- Day 7: Full Body Day
"Bro"/Bodybuilding Split
- Day 1: Chest/Triceps Day
- Day 2: Rest/Active Recovery
- Day 3: Back/Biceps Day
- Day 4: Rest/Active Recovery
- Day 5: Shoulder Day
- Day 6: Active Recovery
- Day 7: Leg Day
As you can see, there are rest and active recovery days built into these routines. This is to help maximize recovery for each muscle group.
There are endless ways that you can go about programming your 4-day workout split. Heck, you can even move around the days to best fit your schedule. But at the end of the day, these can all be effective approaches.
How To Approach Your Workouts on a 4-Day Workout Split
For each workout day on a 4-day workout split, there are 3 main parts to focus on...
Warm-Up
In my opinion, you should do a warm-up before every single workout that you do! This could be a walk, active mobility training, or even dynamic stretching.
Whatever you choose, warming up can help prepare your muscles for the demands of the workout (2).
The Workout Session
After warming up, this is the part that most people already know about. This is resistance training and is what most people think of as a workout.
Cool Down & Recovery
This is another piece of the workout that I notice that a lot of people skip. From my experience in my workouts, I tend to feel so much better after properly cooling down.
A proper cool-down can be static stretching, walking, or even breathing exercises. Whatever it is, you want to help bring your heart rate down slowly.
The Ultimate 4-Day Workout Split
Like I said, the best 4-day workout split looks a little different for everybody. There can be, and likely will be, changes you make based on your goals. However, I’m confident that you'll love this 4-day split. Give it a try for yourself!
You can also feel free to adjust the movements or add extra isolation exercises at the end of your workouts, including core work!
Day 1 - Lower Body
| Exercise | Sets | Reps |
| Leg Press | 4 | 8-10 |
| Single-Leg Romanian Deadlift | 3 | 8 Each Leg |
| Glute Bridges/Hip Thrusts | 3 | 10 |
| Leg Extensions | 3 | 12 |
| Hamstring Curls | 3 | 12 |
Day 2 - Upper Body
| Exercise | Sets | Reps |
| Bench Press | 4 | 8-10 |
| Single-Arm Dumbbell Row | 3 | 10 Each Arm |
| Cable Chest Press | 3 | 12 |
| Seated Dumbbell Curls | 3 | 8-10 |
| Rear Delt Fly | 3 | 12 |
Day 3 - Rest or Active Recovery
Day 4 - Lower Body #2
| Exercise | Sets | Reps |
| Romanian Deadlifts | 4 | 8-10 |
| Bulgarian Split Squat | 3 | 8 Each Leg |
| Goblet Squats | 3 | 10 |
| Lateral Lunges | 3 | 8 Each Leg |
| Calf Raises | 3 | 12 |
Day 5 - Upper Body #2
| Exercise | Sets | Reps |
| Barbell Rows | 4 | 8 |
| Dumbbell Shoulder Press | 3 | 10 |
| Straight Arm Pulldown | 3 | 10 |
| Tricep Pressdown | 3 | 10 |
| Lateral To Front Raises | 3 | 6 Each |
Day 6 - Rest or Active Recovery
Day 7 - Rest or Active Recovery
Getting The Most Out Of Your 4-Day Workout Split
Using a 4-day workout split makes sense for a lot of people. Not only does it allow your body time for rest and recovery, but it can help you earn great results.
So, how can you get the most out of a 4-day workout split for the best results?
Well, for starters it’s important to make sure you have a good program in place. I usually recommend changing up your program every 4-12 weeks depending on your goals as well. This is because of the fact that you need to keep volume over time.
Then, you need to understand that training isn’t all you need to worry about. Following a proper nutrition plan is equally important, if not more!
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References:
(1) Saric, Juraj et al. “Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men.” Journal of strength and conditioning research vol. 33 Suppl 1 (2019): S122-S129. doi:10.1519/JSC.0000000000002909.
(2) Afonso, José et al. “Revisiting the 'Whys' and 'Hows' of the Warm-Up: Are We Asking the Right Questions?.” Sports medicine (Auckland, N.Z.) vol. 54,1 (2024): 23-30. doi:10.1007/s40279-023-01908-y.
(3) Iversen, Vegard M et al. “No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review.” Sports medicine (Auckland, N.Z.) vol. 51,10 (2021): 2079-2095. doi:10.1007/s40279-021-01490-1.
