The 4-day workout split is considered one of the most optimal splits for building lean muscles.
It is the most versatile split and one that can be easily restructured to meet your fitness goals.Â
It could be designed as push pull legs, upper/lower body, or the bro split.Â
In this post, we will break down different variations of the 4 day workout split into different training programs.
Why is the 4 day workout split the best?
Unlike the 3 day workout split where you’re forced to hit the target muscle group once a week only …
The 4 day workout split can be designed for frequency if you choose to train larger muscle groups together in a push pull legs or upper/lower program.Â
Or it could also be designed with less frequency and more volume in mind by going the bro split route.
Pros and Cons of the 4 day workout split.
With way more pros and cons, the 4 day workout split easily wins over other splits.Â
The Pros of the 4 day workout split.
- Good for building strength and off-season training.Â
- Allows time for recovery.
- Can be structured to contain many training variations.
- Good starting frequency for hypertrophy.
- Good starting frequency for weight loss.
- Suitable for busy lifters.
The Cons of the 4 day workout split.
- Not optimal for contest prep. Or breaking fat loss plateaus.Â
We also published:
4 Day workout split training programs.
Here we introduce 3 different training programs for the 4 day workout split.Â
1
The Push, Pull, Legs - 4 day workout split Program.
This is the very popular push pull leg training program but in a 4-day workout split.Â
The difference between the traditional push pull legs and this one, is that the legs are included in the push and pull days as opposed to having a separate day.
Variation 1:
Push 1- Chest , Shoulders, Triceps, and Quands:
Exercise
Sets
Reps
Rest (Mins.)
Flat Bench Press (barbell or dumbbells)
5 (2 warmup, 3 working sets)
15-6
2 - 5
Barbell Squat
3
12 - 6
2 - 3
Cable or dumbbell Flyes
3
12 - 6
2 - 3
Delt side raises (dumbbells or cables)
5
15-10
1 - 2
Delt rear raises (dumbbell, cable, or reverse pec-deck)
5
25-12
1 - 2
Leg extension
5
15-10
1 - 2
Tricep cable push down
5
15-10
1 - 2
Pull 1- Back, Biceps, Hamstrings, Glutes, Calves, and Abs:
Exercise
Sets
Reps
Rest (Mins.)
Deadlift
5 (2 warm up, 3 working sets)
15 -6
2 - 5
wide grip lat pull down or pull ups
3
15 -10
2 - 3
Dumbbell rows
3
12 - 8
2 - 5
Hamstring curls
5
15 - 10
2 - 3
Bicep dumbbell or barbell curls
5
15 - 10
1 - 3
Seated calf raises
5
30-10
1 - 2
Variation 2:
Push 2- Chest , Shoulders, Triceps, and Quands:
Exercise
Sets
Reps
Rest (Mins.)
Incline Bench Press (barbell or dumbbells)
5 (2 warmup, 3 working sets)
15-6
2 - 5
Leg presses
3
15 - 6
2 - 4
Chest dips
3
12 - 8
1 - 3
Shoulder presses
3
15-10
1 - 3
Standing Tricep cable extension
5
12-10
1 - 2
Calf raises
5
30-12
1 - 2
Standing Tricep cable extension
3
15-10
1 - 2
Pull 2- Back, Biceps, Hamstrings, Glutes, Calves, and Abs:
Exercise
Sets
Reps
Rest (Mins.)
Hip thurst or walking lunges
5 (2 warm up, 3 working sets)
15-10
2 - 5
Narrow rip Lat pull down
3
15 -10
2 - 3
Machine cable rows
3
12 - 8
2 - 5
Bicep concentration curls
3
15 - 10
1 - 3
Standing calf raises
5
30-12
1 - 2
As you notice, there are two pull and quads days and two push and hams days.
Here is the recommended frequency for this 4-day workout split program:
week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Split
Push 1
Pull 1
Off
Push 2
Pull 2
Off
Off
For busy lifters who prefer to workout on the two days of the weekend:
week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Split
Push 1
Pull 1
Off
Push 2
Off
Pull 2
Off
2
The Upper/Lower Body - 4 day workout split Program.
Here is an upper/lower body training program for the 4-day workout split.Â
It contains two variations. For the upper body, chest and back are combined in one day, shoulders and arms on another day.
For the lower body, legs and lower back are combined.
Variation 1:
Upper 1 - Chest and Back:
Exercise
Sets
Reps
Rest (Mins.)
Flat Bench Press
5 (2 warmup, 3 working sets)
15-6
superset*
Lat pull down or pull-ups
3
12 - 6
2 - 3
Incline Bench Press
3
12 - 6
superset
Dumbbell rows
3
15-10
2 - 3
Chest Dips
3
15-10
superset
Machine cable rows
3
15-10
2 - 3
Cable Flyes or crossover
3
15-10
Superset
Narrow grip lat pull down
3
15-10
1 - 2
Lower 1 - Legs:
Exercise
Sets
Reps
Rest (Mins.)
Barbell Squat
5
15 - 8
2 - 5
Leg extension
4
15 - 10
2 - 3
Walking lunges
4
15 - 10
1 - 3
Standing calf raises
5
25-15
1 - 2
Ab crunshes
5
30-15
1 - 2
Variation 2:
Upper 2- Shoulders, and Arms (triceps, and biceps):
Exercise
Sets
Reps
Rest (Mins.)
Delt rear raises (dumbbell, cable, or reverse pec-deck)
5 (2 warm up, 3 working sets)
25-12
1 - 3
Delt side raises (dumbbells or cables)
4
15 - 10
2 - 3
Machine Shoulder presses
3
12 - 8
1 - 3
Standing up-right rows or Shrugs (alternate every other workout)
3
15 - 12
1 - 3
Tricep cable push down
3
15 - 10
superset
Bicep barbell or dumbbell curls
3
15-10
1 - 2
Standing Tricep cable extension
3
15-10
superset
Bicep machine concentration curls
3
15-10
1 - 2
Lower 2 - Legs:
Exercise
Sets
Reps
Rest (Mins.)
Deadlift
5
15 -6
2 - 5
Leg Presses
5
15 - 8
2 - 5
Hamstring curls
5
15 - 10
1 - 3
Hip thrust
3
15 - 10
1 - 3
Seated calf raises
5
25-15
1 - 2
Lowe ab exercise (leg raises)
5
25-15
1 - 2
This program is ideal for weight loss. It has low volume but high frequency (two upper body and two lower-body days).
Also notice, it is recommended that you increase the intensity by incorporating supersets between the chest and back, and biceps and triceps, which will increase cardiovascular activity and help you burn more fat.Â
Here is a suggested training schedule:
week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Split
Upper 1
Lower 1
Off
Upper 2
Lower 2
Off
Off
The schedule can be adjusted to fit busy individuals who prefer to workout on the two days of weekends, just as in the case of program 1 above.
3
The bro - 4 day workout split Program.
Here is the “Bro” 4-day workout split program. This program combines larger muscle groups with smaller ones on the same day.
It also has a good balance between compound and isolations movements.Â
Chest and Triceps:
Exercise
Sets
Reps
Rest (Mins.)
Flat Bench Press (barbell or dumbbells)
5 (2 warmup, 3 working sets)
15-6
2 - 5
Incline Bench Press (barbell or bumbbells)
4
12 - 6
2 - 5
Chest dips
4
15-6
1 - 4
Cable or dumbbell Flyes
4
15-10
1 - 3
Tricep cable push down
5
15-10
1 - 2
Standing Tricep cable extension
4
15-10
1 - 2
Back:
Exercise
Sets
Reps
Rest (Mins.)
Deadlift/ Barbell rows (alternate every other workout)
5 (2 warm up, 3 working sets)
15 -6
2 - 5
wide grip lat pull down or pull ups
4
15 -10
2 - 3
Dumbbell rows
4
12 - 8
2 - 5
Machine cable rows
4
15 - 8
2 - 3
Narrow grip lat pull down
4
15 - 10
1 - 3
Seated calf raises
5
30-10
1 - 2
Legs:
Exercise
Sets
Reps
Rest (Mins.)
Leg Curls
5
15-10
1-3
Squat (barbell or hack/ alternate every other workout)
4
15 - 8
2-5
Leg Presses
4
15-10
1-4
Leg extension
4
15-10
1 - 3
Walking lunges or hip thrust (alternate every other workout)
4
15 -10
2-4
Standing calf raises
5
30 - 15
1 - 2
Lower abs exercise (leg raises)
5
30 - 15
1 - 2
Shoulders and Biceps:
Exercise
Sets
Reps
Rest (Mins.)
Delt rear raises (dumbbell, cable, or reverse pec-deck)
5
25-12
1 - 3
Delt side raises (dumbbells or cables)
5
15-10
1 - 3
Machine Shoulder presses
5
15 -8
1 - 3
Standing up-right rows or Shrugs (alternate every other workout)
5
15-10
1 - 2
Bicep barbell or dumbbell curls
5
15-8
1 - 3
Bicep concentration curls
4
15-10
1 - 2
Bicep hammer curls
4
15-10
1 - 2
You might notice that the volume is higher on this split. This is because, unlike the other two previous programs, the training frequency is only once a week for the targeted muscle groups (except for the calves and abs).Â
For the bro split, there are many variations and combinations.Â
You could choose to train your bicep with your back or chest, and triceps with your shoulders or chest. The sky is the limit.Â
Finally, you could borrow the training schedule for the other two programs, above, into this program.
For example, chest and triceps on day1, back on day 2. Day 3 is rest. Day 4 is legs, and day 5 shoulders and biceps. Day 6 and 7 are rest days.
