How does 4-day Split Workout Routine Work?

A 4-day split workout gives you more time to work out a particular body part while giving you more time to recover before working it out again. (Image via Unsplash/ Anastase Maragos)
A 4-day split workout gives you more time to work out a particular body part while giving you more time to recover before working it out again. (Image via Unsplash/Anastase Maragos)

A 4-day split workout is a great approach to adding muscle mass. Split system training is a kind of weight training that separates workouts into upper- and lower-body training periods. For instance, your weight training routine consists of upper- and lower-body splits on Mondays and Wednesdays, respectively.

With different combinations of the primary muscle group locations being classified for split training, the idea can become even more detailed.

What Is a 4-Day Split Workout?

The 4-day split workout entails four weekly visits to the gym. Each session focuses on a particular group of muscles. On days when they aren't being used, other muscles can heal while the target muscle groups are given the most effort.


You may concentrate on endurance, hypertrophy, and strength using a 4-Day Split workout without harming your body. Additionally, you must fit in other enjoyable hobbies, like cycling, running, or any other sport, while still allowing yourself time for rest.

The Benefits of a 4-Day Split Workout

A 4-day split workout gives you more time to work out a particular body part while giving you more time to recover before working it out again. With more sets and heavier weights, a split regimen will let you target one or two muscle groups specifically each day, if you have an hour to dedicate to exercise.

Muscle healing and growth can be sped up by working a muscle group until it becomes fatigued. Better outcomes for muscle building may result from this level of workout intensity.

You can experiment with power and recovery by attempting a 4-day split workout to alter your regular exercise routine.

What to Include In a 4-Day Split Workout

It is typical to divide your four-day workouts into upper-lower splits (with upper-body and lower-body work) or push-pull splits ("pushing" for two days and "pulling" for two days).

Having said that, be aware that there is no one ideal four-day training split. Choose a program that you enjoy, will get you started, and with which you can maintain consistency.

Is the 4-day Split Workout Routine the Best?

Establishing a workout split before you begin strength training—and actually following it—ensures that each of your training sessions is effective.


You won't need to look around the gym for exercises to do because you'll already be aware of the ones you need to perform to achieve your objectives. In addition, a 4-day split workout provides a few significant advantages.

They simply provide you with more versatility in your schedule so you can rearrange things as necessary.

Best types of 4-day split workout routines

In a split routine, there are numerous ways to divide up your muscle groups. However, your muscle groups should be divided into three categories for the ideal split routine: push, pull, and legs. Although more advanced athletes may participate in a 6-day training split, it is not advised by the general public because rest days are crucial for recuperation. Most workout splits are divided into three to five days.

Check out the best upper-body workouts for beginners.

The ideal way to divide your training schedule for a 4-day workout split is into the days listed below.

Day 1: Core and legs

Day 2: Triceps and the chest

Day 3: Rest

Day 4: Biceps and the back

Day 5: Traps and Shoulders

Day 6: Rest

Day 7: Rest

You can also try this push/pull split workout routine:


Day 1: Push workouts (Front squat, Dumbbell lateral raise, leg press)

Day 2: Pull workouts (Machine row, hamstring curls, barbell hip thrust)

Day 3: Rest

Day 4: Push workouts (Dumbbell fly, Incline bench press, shoulder press)

Day 5: Pull workouts (Leg curls, walking lunges, wide grip pull-up)

Day 6: Rest

Day 7: Rest

Rest and Recovery Tips Between 4-Day Split Workouts

In order to have the strength to give your next workout your all, rest helps the body reenergize.

Overuse and burnout are two outcomes of overuse and overtraining, respectively.

Recovery from a workout involves more than just lounging on the couch with your feet up. The optimal post-workout recovery involves utilizing a number of techniques to promote muscle healing.

Check out the best active recovery exercises for athletes.

Exercise that stimulates blood flow and tissue healing while putting minimal stress on the body is referred to as active recovery.

Edited by Divya Singh