Do you want to make prominent changes in your health and fitness lifestyle? A four-day workout split can significantly impact your training progress, producing benefits like hypertrophy and strength improvements. 

Lifters can use a four-day workout split to optimize recovery time, giving the muscles enough time to recover properly. With enough rest, the muscles can recuperate and strengthen to improve strength and muscle mass. This can deter potential injury risks when a muscle is weak and not given enough time to recover. 

This informational guide provides examples of four-day workout splits based on muscle groups and upper-body or lower-body-focused splits. The benefits of a four-day split, plus recovery, and nutritional tips to maximize results, are also integrated into this guide.

4-Day Workout Split: Option 1

Want examples of four-day workout splits to integrate into your training routine? Use these sample workouts to produce benefits like increased strength and muscle growth.

Day 1: Upper Body A

On day one of this four-day workout split, lifters will focus on training the upper body. Specifically, you will train the chest muscles, such as the pectoralis major, and back muscles, like the latissimus dorsi. Other muscles incorporated in this training day include the deltoids, biceps, and quadriceps. 

The goal of this workout day is to prioritize mind-to-muscle connection to increase muscle engagement and enhance training results. For example, in the barbell bench press, lifters should focus on squeezing the chest and deltoids to perform the movement pattern.

Day 2: Lower Body A

Day two of this four-day workout split is designed to allow the upper body muscles time to recuperate. It integrates lower body muscles, allowing the upper body muscles engaged in the previous day’s workout to rest and strengthen. This is an effective programming maneuver to maximize the time allotted for workout sessions by manipulating muscle time recovery. 

For this training day, lifters will engage various lower body muscle groups such as the gluteals, quadriceps, and hamstrings. It incorporates compound and isolation movements to encourage greater muscle activation and engagement. This will help increase strength and muscle growth in the lower-body muscles.

Exercise	Sets x Reps	Rest (between sets)
Hack Squat	3–4 x 8–12	30–90 seconds
Dumbbell Split Squat	3–4 x 8–12	30–90 seconds
Leg Press	3–4 x 8–12	30–90 seconds
Barbell Sumo Deadlift	3–4 x 8–12	30–90 seconds
Dumbbell Romanian Deadlift	3–4 x 8–12	30–90 seconds
Hip Thrust	3–4 x 8–12	30–90 seconds
Leg Extension Machine	3–4 x 8–12	30–90 seconds

Day 3: Upper Body B

Now that the upper body has had at least twenty-four hours of recovery time, it can be trained once more. This day’s workout session primarily targets the deltoids and latissimus dorsi. It also isolates other muscle groups like the obliques and triceps. 

For this training session, lifters should prioritize muscle connection in each exercise. Focus on engaging the target muscle group, such as the deltoids in the barbell military press. This will encourage greater muscle activation and, therefore, more significant progress in strength and muscle growth.

Exercise	Sets x Reps	Rest (between sets)
Barbell Military Press	3–4 x 8–12	30–90 seconds
Dumbbell Single Arm Bent Over Rows	3–4 x 8–12	30–90 seconds
Chest Dip	3–4 x 8–12	30–90 seconds
Lat Pulldown	3–4 x 8–12	30–90 seconds
Dumbbell Reverse Fly	3–4 x 8–12	30–90 seconds
Cable Lateral Raise	3–4 x 8–12	30–90 seconds
Standing Banded Overhead Tricep Extensions	3–4 x 8–12	30–90 seconds
Side Plank	3–4 x 8–12	30–90 seconds

Day 4: Lower Body B

Now that the lower body has had at least twenty-four hours to recover, it’s time for your next lower body session. During this workout, lifers will train the quadriceps, gluteus, and hamstrings. Other muscle groups will be incorporated, such as the abdominals, to stabilize and protect the spine in weight-bearing exercises. 

This workout day utilizes different equipment, including machines, dumbbells, and barbells. Utilizing various forms of equipment can help lifters perform various movement patterns to target the lower body muscles. For example, the barbell Romanian deadlift is easier to grip for heavier weight loads than the dumbbell RDL.  

Exercise	Sets x Reps	Rest (between sets)
Dumbbell Deadlift	3–4 x 8–12	30–90 seconds
Hip Thrust	3–4 x 8–12	30–90 seconds
Barbell Romanian Deadlift	3–4 x 8–12	30–90 seconds
Front Squat	3–4 x 8–12	30–90 seconds
Dumbbell Lunge	3–4 x 8–12	30–90 seconds
Leg Press	3–4 x 8–12	30–90 seconds
Lying Leg Curl Machine	3–4 x 8–12	30–90 seconds

4-Day Workout Split: Option 2

Day 1: Back And Biceps

For day one of this muscle-focused split, lifters will utilize movement patterns that engage the biceps and back. This back and bicep workout split enforces the use of compound and isolation movements to activate more muscle groups. 

Different muscles in the back, including the erector spinae, latissimus dorsi, and trapezius, will be incorporated alongside the biceps brachii. The end of the workout will incorporate isolation exercises, which emphasize the biceps. This will utilize less energy because the biceps are a smaller muscle group than the back.

Exercise	Sets x Reps	Rest (between sets)
Barbell Deadlift	3–4 x 8–12	30–90 seconds
Dumbbell Single Arm Bent Over Rows	3–4 x 8–12	30–90 seconds
Lat Pulldown	3–4 x 8–12	30–90 seconds
Cable Seated Row	3–4 x 8–12	30–90 seconds
Seated Wide-Grip Cable Row	3–4 x 8–12	30–90 seconds
EZ Bar Preacher Curl	3–4 x 8–12	30–90 seconds
Dumbbell Concentration Curl	3–4 x 8–12	30–90 seconds
Barbell Biceps Curl	3–4 x 8–12	30–90 seconds

Day 2: Chest And Triceps

On day two, the lifter’s workout focus will be on the chest and triceps. This chest and tricep workout will integrate exercises like the barbell bench press and incline dumbbell bench press to activate the pecs. It will also utilize isolation exercises like the EZ bar lying triceps extension to engage the triceps. 

This workout day will be upper-body focused with no lower-body exercises involved. Lifters should be prepared to give all-out effort into training, using correct form and technique. Doing so will increase muscle engagement and reduce injury risk to enhance progress in the long haul.

Exercise	Sets x Reps	Rest (between sets)
Dumbbell Bench Press	3–4 x 8–12	30–90 seconds
Incline Dumbbell Bench Press	3–4 x 8–12	30–90 seconds
Chest Dip	3–4 x 8–12	30–90 seconds
Chest Press Machine	3–4 x 8–12	30–90 seconds
Barbell Bench Press	3–4 x 8–12	30–90 seconds
EZ Bar Lying Triceps Extension	3–4 x 8–12	30–90 seconds
Triceps Dip	3–4 x 8–12	30–90 seconds
Cable Tricep Pushdown	3–4 x 8–12	30–90 seconds

Day 3: Quads, Hamstrings, And Calves

It’s time to give the upper body a rest and train the lower body. On day three, the quadriceps, hamstrings, and calves will be trained. 

This leg workout programs compound movements like the squat and leg press at the beginning. Integrating compound exercises at the start of the workout is crucial. They utilize multiple muscle groups and joints, requiring more energy to perform. 

This workout ends with isolation exercises to target the calves like the dumbbell seated calf raise. In comparison to the quadriceps and hamstrings, the calves are a smaller muscle. Raises use less energy as an isolation exercise, making it a perfect end to a workout.

Exercise	Sets x Reps	Rest (between sets)
Squat	3–4 x 8–12	30–90 seconds
Leg Press	3–4 x 8–12	30–90 seconds
Hack Squat	3–4 x 8–12	30–90 seconds
Leg Extension Machine	3–4 x 8–12	30–90 seconds
Dumbbell Stiff Leg Deadlift	3–4 x 8–12	30–90 seconds
Seated Leg Curl Machine	3–4 x 8–12	30–90 seconds
Dumbbell Standing Calf Raise	3–4 x 8–12	30–90 seconds
Dumbbell Seated Calf Raise	3–4 x 8–12	30–90 seconds

Day 4: Shoulders, Traps, And Forearms

For the last day of this four-day workout split, the shoulders, traps, and forearms are trained. This workout day incorporates compound movements, like the seated barbell shoulder press and barbell upright row, to activate more muscles. These exercises help target the forearms, trapezius, and shoulders simultaneously to increase muscle engagement in the workout. 

Different isolation exercises, like the wrist curl and dumbbell shrug, are programmed at the end of the workout. These exercises better isolate the forearms and trapezius to improve muscle engagement and strengthen these muscles.

Exercise	Sets x Reps	Rest (between sets)
Seated Barbell Shoulder Press	3–4 x 8–12	30–90 seconds
Dumbbell Arnold Press	3–4 x 8–12	30–90 seconds
Dumbbell Lateral Raise	3–4 x 8–12	30–90 seconds
Smith Machine Bench Press	3–4 x 8–12	30–90 seconds
Barbell Upright Row	3–4 x 8–12	30–90 seconds
Dumbbell Shrug	3–4 x 8–12	30–90 seconds
Barbell Wrist Curl	3–4 x 8–12	30–90 seconds

Benefits Of A 4 Day Workout Split

Are the benefits of a four-day workout split worthwhile? The answer is yes. A four-day workout split can help lifters optimize recovery time, build strength, and increase muscle mass efficiently.

Optimizes Recovery Time

One of the best benefits of a four-day workout split is that it optimizes recovery time. Between upper and lower-body and muscle-focused workout splits, the muscles are allotted time to recuperate and grow stronger. 

In an upper and lower-body-focused split, one day will be specifically catered to targeting the upper body. The next day, the focus will be on the lower body and vice versa. This design gives, for example, the upper body muscles time to recover when lower body muscles are trained. 

Likewise, for muscle-focused workout splits, only certain muscles are trained each workout day. In our example four-day workout split for muscle-focused training, we programmed chest and triceps one day and back and biceps another. This allows designated time to train these muscle groups while allowing rest the next workout day to optimize recovery.

Improves Strength

Another benefit of four-day workout splits is that it can effectively improve strength through proficient workout programming. It efficiently targets all muscle groups, encouraging these muscles to grow stronger. 

Balance in strength and muscle mass between the upper and lower body is necessary to avoid muscular imbalances and weaknesses. Training must target both muscle groups to prevent tightness on one side of the body and weakness on the other. This potential concern can lead to joint pain or injury. 

Quality programming that allows muscle groups to strengthen and recover can prevent overuse injuries. Insufficient recovery time and excessive loading can cause micro trauma to the tendons and muscles and increase injury risk to the joints. With a four-day workout split, overtraining can be prevented, and proper recovery time can increase strength and prevent injury. 

With enhanced strength come bountiful benefits such as increased lean body mass and improved bone density. It can boost metabolic rate so the body burns more calories at rest to positively impact your metabolism. This can be helpful for individuals wanting to maintain a healthy weight more easily.

Increases Muscle Mass

For lifters wanting to increase muscle mass, a four-day workout split can be beneficial in producing this effect. This workout split programs four days of training to target various upper and lower body muscle groups to produce muscle growth. It includes recovery time for these muscles to strengthen before your next workout session to reduce injury risk. 

It’s important to remember that to improve strength or increase muscle mass, incorporating the ideal sets and reps is crucial. 

• Strength And Power: 3–5 sets of 5 reps.
• Hypertrophy: 3–5 sets of 8–12 reps.
• Endurance: 3–5 sets of more than 15 reps.

How much your lift will be determined by your one-repetition maximum. This refers to the maximum weight you can lift for one rep with proper form. Based on your training goals, you will emphasize a different percentage of your 1RM for your lifts.

• Strength And Power: 80%–100% of 1RM.
• Hypertrophy: 60%–80% of 1RM.
• Endurance: Less than 60% of 1RM.

Emphasizing hypertrophy-focused sets and reps in your four-day workout split will produce desired muscle growth. With increased muscle mass can come improved muscle definition and physique to reap from your hard work and effort.

Recovery Tips To Keep In Mind

Although working out is needed to stimulate muscle growth and increase strength, recovery time outside the gym is vital. When prioritizing a four-day workout split, it’s important to keep these recovery tips in mind to enhance your progress.

• Ensure that rest days are scheduled during your four-day workout split. An example would be two days of training, one day of rest, and two days of training. This will give the body time to recover from training sessions and deter injury risk. 
• Avoid overexertion by listening to your body as it adjusts to a four-day workout split. Pushing your body too hard past your current fitness level can result in strains, soreness, and injury. 
• Poor sleep can negatively affect energy levels, muscle recovery, and concentration. Prioritize quality sleep every night to give the body time to properly rest and recuperate. 
• Consider recovery tools like foam rolling, stretching, or massage guns to improve blood flow and release lactic acid. These tools can support recovery to reduce muscle tension and speed up muscle repair. 

Nutrition Tips For A 4 Day Workout Split

When emphasizing strength-based goals in exercise, like with deadlifts, evaluating your nutrition and performance is crucial. Prioritize balanced nutrition, especially carbohydrates and protein, to fuel the muscles for your training sessions. 

• Good nutrition is essential for supporting energy levels, enhancing recovery, and boosting performance in and out of the gym. Prioritize whole foods and limit processed options. 
• To maintain and build muscle mass, 1.4–2 grams of protein per kilogram bodyweight per day is recommended. To achieve this protein goal, it’s advised to eat protein every meal. 
• An active lifestyle will result in a need for more water to stay hydrated. If dehydrated, the muscles cannot properly repair themselves, and the risk of cramping can occur.
• If you are struggling to meet your nutrition goals, consider supplementing with greens, creatine, protein, or BCAAs. These supplemental tools can provide nutritional support for health and fitness goals. 

Other nutrition hacks and tips to consider to encourage muscle repair, growth, and strength with your four-day workout split:

• Aim to consume 30 grams of protein per meal. To hit your protein goal to encourage muscle growth, repair, and maintenance, a specific protein goal must be achieved. Setting a target protein goal per meal will make it easier to achieve than packing protein in one meal. 
• If your aim is to instigate fat loss paired with resistance training, you should be in a caloric deficit. If you want to bulk up and gain muscle mass, you need to be in a caloric surplus. In both diet structures, lifters should hit their protein goals to maintain and promote muscle mass. 
• Carbohydrates are an important source of fuel, or glucose, for the body. Removing carbs from your diet is not advised as it can affect energy levels. If you’re trying to build muscle, carbohydrate intake is crucial for feeding the muscles. 
• Healthy fats play a critical role in hormone production, such as testosterone. This hormone is vital for muscle development. Eating healthy fats like avocados and nuts will support bodily functions and muscle health. 
• Skipping breakfast doesn’t aid your metabolism in the long haul. The first meal of the day after your body wakes up kickstarts your metabolism and replenishes glycogen stores. A balanced and nutritious breakfast stabilizes blood sugar levels and supports muscle protein synthesis.

Conclusion

Using a four-day workout split can promote significant benefits to help you achieve your health and fitness goals. It can optimize recovery time, increase muscle mass, and improve strength by efficiently engaging upper and lower body muscle groups. 

Lifters determined to achieve their health and fitness goals can reap magnificent benefits from a quality four-day workout split. Whether it be an upper and lower body or a muscle-focused split, this workout program can produce results. Consider integrating one of these four-day workout splits into your routine to watch your hard work pay off.