4 Day Workout Split: Ultimate Fitness Goals Workout Guide

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Losing weight might be a big challenge for some. And coming up with a weight loss workout plan could somewhat make this a lot more challenging. Yes, getting regular exercise is a big help to meet your goals, both in a sustainable and healthy way. However, you should be more careful when choosing the right workout plan perfect for you. 

4 Day Workout Split

In this article, you’ll know more about the 4-Day Workout Split, as your workout guide to achieving your ultimate fitness goals. Here we go!

Factors to Consider When Setting Up a Workout Split 

Of course, if you plan to set up your workout split, there are certain elements that you must consider. And these are the following:

Goals

There is a need for you to focus on your goals. So, are you trying to begin a baseline of fitness, or follow larger-scale physique changes or you simply want to maintain your shape? You should know by yourself the goals that you want to achieve after the workout plan. 

Training Experience

This element is an important thing to consider too. If you are a beginner, it would require less volume and intensity in the training programs. But it might as well require you a greater frequency compared to the advanced ones. 

Rest and Recovery Needs

Based on your lifestyle, job and your recovery abilities, you might need fewer or more rest days, Well, rest days must not be trivialized in your pursuit to achieve more muscle. You should know that growth takes place away from the gym and in the presence of adequate rest and good nutrition. 

With regards to recovery, you might not want to train a certain muscle group which is still absurdly sore from your previous workout. Recovery could also comprise mental recharging aside from physical recovery. Including more rest days can surely help if you are feeling burned out from the intensive workout plan. 

Availability

Of course, you should know your availability when it comes to planning on your workout plan. Are you willing to commit working out for about five days a week, or you might have a tight schedule that you couldn’t afford to have the workout on more than a few days? 

Whatever your availability is, you should understand that every bodybuilding workout builds upon the previous one, so there is a need for you to be willing to do the workout at least three days a week. 

Weaknesses

And probably there is indeed a need for you to know your weaknesses. If there’s a body part that is in need of improvement, do it first right after the rest day once your energy stores are fully refilled. Besides, having longer splits, you might be able to add a second training session for such muscle groups to better emphasize it. 

Different Types of Workout Splits

There are different types of training splits that you can consider and these start from the easiest progressing to the most advanced. You should be very careful since there are many options, yet these ones included below are a great place to start. 

Yes, beginners must begin with the first option and other lifters can consider the factors when choosing the right split. Also, take note that as you gain experience and be a more advanced lifter, you will use more days to recover from. On the other hand, advanced lifters might train a given muscle group only once a week. 

Here are the most common training splits along with both of their pros and cons:

Whole-Body Split

Usually, the domain of beginners is to train every major muscle group within a single workout, and that is most often characterized by a single exercise for every body part for just a few sets.

One of the reasons why the volume is kept intentionally low for every muscle group is because the primary adaptations made by the beginners come from the nervous system. You teach the body to activate and use more muscle fibres, instead of realizing physical gains in fibre size and strength. 

Plus, this would require greater frequency, and knowing that the volume of work is so low, the said workout must ideally be repeated thrice a week having 48 hours between workouts. 

And another reason why both volume and intensity are kept low for the beginners is to minimize the next-day muscle soreness. 

Upper and Lower Body Split

The number of sets and repetitions done on every body part is low once following a whole-body split, however, on this next step up is the split wherein you cover the entire body over two days and perform two exercises every muscle group. 

This is usually done by separating the body into the upper-body muscle groups and the lower-body muscle groups. 

So, by increasing the volume of work done on every body part, you could hit a particular area from more than an angle while increasing the intensity of the training. 

Push/Pull/Legs

Gaining experience leads you to do more volume for every muscle group that enables you to train the entire body over the course of the three days, and not two. Though, you can pair muscle groups in almost many ways, doing all the pushing muscles together, pulling muscles together and leg exercises are the most popular. And abs can be done on any of these days. 

Linking muscles is important because with multi-joint exercises most of the body parts are called into play. To add more volume, you can add a third exercise per muscle group. Also, in this plan, you can utilize multiple rep targets. 

This workout split can be done twice over the course of the week or once the following six hours a week only.

Four-Day Split

And for a split that shows you are getting serious, the four-day split is the best choice. Here, there will be fewer muscle groups trained every day and so you are able to increase the intensity and the volume of the training wherein these are important factors to continued progress. 

This four-day split is the most commonly done over the course of the week, yet it could alternately be done following the four-on/one-off or four-on/two-off progression. 

In here, an efficient way in order to group the body parts is to pair a large muscle group with the smaller ones. Since the triceps are already working during the chest exercises, you hit them afterward. And the same reason goes with the back and biceps. 

Also, you could pair muscle groups which target the opposing actions. With this, make sure that you consider a leg day or rest day in between workouts so you are not training a certain muscle group on consecutive days. 

Five-Day Split

And for the advanced-level of workout split, this five-day split allows each of the body parts its own training day allowing you to increase the intensity and volume to maximum levels without having to worry about leaving anything in the tank for the body part to follow. 

So, each muscle group is being trained once it’s rested, so there is no pre-fatigue to limit the volume and intensity. 

What is the Best 4-Day Workout Split?

One of the work-out splits that you can definitely consider is the four-day workout split. In this split, you’ll have to allow your four days a week for the plan with 60 minutes of workout duration. There will be three sets per exercise and a rep range from 4 to 6. Consider 2-3 minutes intervals for this workout split as well. 

You can follow this schedule:

  • Monday – Legs
  • Tuesday – Chest and Triceps
  • Wednesday – OFF or REST 
  • Thursday – Back and Biceps
  • Friday – Shoulders
  • Saturday and Sunday – OFF or REST 
4 Day Workout Split

How to Do the 4-Day Workout Split? Routines to Follow

Now, here’s an example of the routine that you can follow to achieve the success of the 4-day workout spit:

Monday

Barbell Bench Press – Medium Grip

  • 1 set, 10 to 12 reps
  • 2 sets, 6-8 reps
  • 2 sets, 10-15 reps

Incline Dumbbell Press

  • 1 set, 12-15 reps (to failure)
  • 2 sets, 6-9 reps (to failure)

Seated Dumbbell Press

  • 3 sets, 8-10 reps (to failure)

Upright Cable Row

  • 3-4 sets, 8-10 reps (to failure)

Triceps Pushdown

  • 1 set, 12-15 reps (to failure)
  • 2 sets, 6-10 reps (to failure)

Crunches

  • 1 set, 75-150 reps

Tuesday: Rest

Wednesday

Standing Calf Raise

  • 1 set, 20-25 reps (to failure)
  • 2 sets, 8-15 reps (to failure)

Lying Leg Curls

  • 3-4 sets, 8-15 reps

Barbell Squat

  • 5 sets, 8-12 reps

Leg Press

  • 2-3 sets, 10-15 reps (to failure)

Leg Extensions

  • 2 sets, 10-15 reps (to failure)

Hyperextensions (Back Extensions)

  • 1 set, 20 reps (bodyweight)

Thursday and Friday: Rest

Saturday

Dumbbell Bench Press

  • 1 set, 15-20 reps (to failure)
  • 1 set, 10-12 reps (to failure)
  • 1 set, 8-10 reps (to failure)

Barbell Incline Bench Press Medium-Grip

  • 3 sets, 6-9 reps (to failure)

Side Lateral Raise

  • 3 sets, 10-15 reps (to failure)

Upright Barbell Row

  • 4 sets, 7-10 reps

Barbell Curl

  • 1 set, 20-25 reps (to failure)
  • 1 set, 12-15 reps (to failure)
  • 1 set, 6-8 reps (to failure)

Barbell Deadlift

  • 3 sets, 15 reps

Crunches

  • 1 set, 100 reps (slow)

Sunday and Monday: Rest

Tuesday

Standing Calf Raise

  • 11 sets, 20-25 reps (to failure)
  • 2 sets, 8-15 reps (to failure)

Lying Leg Curls

  • 1 set, 15-20 reps (to failure)

Barbell Squat

  • 5 sets, 12-15 reps (to failure)

Leg Press

  • 1 set, 20 reps (to failure)
  • 2-3 sets, 10-15 reps (to failure)
  • 3 sets, 8-12 reps (to failure)

Leg Extensions

  • 1 set, 15-20 reps (to failure)

Hyperextensions (Back Extensions)

  • 1 set, 20 reps (bodyweight)

And here’s another option to try:

Chest

  • Barbell Bench Press – 3 x 6 reps
  • Incline Dumbbell Press – 3 x 6 reps
  • Chest Dips – 3 x failure
  • Incline Dumbbell Fly – 3 x 6 reps

Back

  • Deadlifts – 3 x 6 reps
  • Pull-Ups – 3 x 6 reps
  • Pendlay Row – 3 x 6 reps
  • One Arm Dumbbell Row – 3 x 6 reps

Shoulders

  • Barbell Military Press – 3 x 6 reps
  • Dumbbell Side Laterals – 3 x 6 reps
  • Barbell Squats – 3 x 6 reps
  • Leg Press – 3 x 6 reps

Arms/Legs

  • Barbell Biceps Curl – 3 x 6 reps
  • Dumbbell Hammer Curl
  • Triceps Dips – 3 x failure
  • Overhead Dumbbell Triceps Extension – 3 x 6 reps
  • Barbell Squats – 3 x 6 reps
  • Leg Press – 3 x 6 reps
  • Walking Lunges – 3 x 12 reps

Perks of the 4 Day Workout Split

You’ll surely gain the number of great advantages once you consider the 4-day workout split, particularly if you’re a beginner or an intermediate-gym goer. Some of the reasons why this workout is indeed an ideal choice include the following:

  • It is very manageable compared to the other workout splits that require too much with regards to time commitment and it generally overwhelms the newcomers. This 4-day workout split only requires 4 workouts a week and on non-consecutive days that total an hour per workout. 
  • Fantastic progression is guaranteed by this split. Together with eating well and training hard, rest assured this split will serve you well for number of years. The regime you follow must be based around the major compound movement for a certain body part that you are training. Then, continue to add weight and reps every workout and strength and size would never be a concern at all. 
  • You are provided with sufficient recovery. For beginners, more workouts, more exercises and more seats aren’t necessary. Actually, it’s the opposite. Newcomers would take longer to recover in between workouts since their bodies have not yet adopted into it. 
  • And finally, the 4-day workout split is highly customizable. The key here is training specificity. Once you have a goal of building massive legs, you’ll not achieve that if you are to squat a week. In this split, you will be provided with enough wiggle room to fit in the additional volume for particular body parts or exercises according to your goals. 

Final Thoughts

So, in case you are looking for the right work out plan that will help you achieve your goal, you shouldn’t doubt trying the 4-day workout split.

In this split, you are guaranteed with high satisfaction in results.

The information provided above will surely help you be successful as you try this kind of workout!

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