Best 4-Day Workout Split for Maximum Gains

The Best Four-Day Workout Split for Maximum Gains

If you’re serious about building muscle and getting stronger, a four-day split might be the perfect solution. It lets you train each muscle group more frequently while keeping enough rest days to recover. In this article, we’ll break down the best four-day split, designed to optimize gains and keep you on track with your fitness goals.

Who this split suits: This four-day split is for intermediate and advanced lifters who want more frequency than a two- or three-day plan but aren’t ready for daily training. If you can commit to four focused sessions a week, you’ll get the volume for serious progress.

Why Choose a Four-Day Split?

A four-day split strikes the ideal balance between training volume and recovery, letting you focus on individual muscle groups more intensely and incorporate a wider variety of exercises.

Key Benefits:

• Better Muscle Focus: More time per muscle group means more comprehensive development.
• Reduced Risk of Overtraining: Alternating training and rest days helps muscles recover and grow.
• Flexibility in Exercise Selection: Four days leave room for different exercises and techniques, such as supersets and drop sets.

The Optimal Four-Day Split

The best approach for a four-day split is typically an Upper-Lower Split or a Push-Pull Split — both balance upper and lower body training while preventing burnout.

Option 1: Upper-Lower Split

You alternate upper and lower body days, hitting each muscle group twice a week.

Day 1: Upper Body (Strength Focus)

1. Barbell Bench Press - 4 sets of 6-8 reps
2. Bent Over Rows - 4 sets of 6-8 reps
3. Overhead Shoulder Press - 3 sets of 8 reps
4. Pull-Ups - 3 sets of 6-8 reps
5. Barbell Curls - 3 sets of 10 reps
6. Tricep Dips - 3 sets of 10-12 reps

Day 2: Lower Body (Strength Focus)

1. Barbell Back Squats - 4 sets of 6-8 reps
2. Romanian Deadlifts - 4 sets of 8 reps
3. Leg Press - 3 sets of 10 reps
4. Standing Calf Raises - 4 sets of 12-15 reps
5. Hanging Leg Raises - 3 sets of 15 reps

Day 3: Upper Body (Hypertrophy Focus)

1. Incline Dumbbell Press - 4 sets of 8-10 reps
2. Seated Cable Rows - 4 sets of 8-10 reps
3. Lateral Raises - 4 sets of 12-15 reps
4. Face Pulls - 4 sets of 12-15 reps
5. Hammer Curls - 3 sets of 12 reps
6. Overhead Tricep Extension - 3 sets of 12 reps

Day 4: Lower Body (Hypertrophy Focus)

1. Front Squats - 4 sets of 8-10 reps
2. Leg Curls - 4 sets of 8-10 reps
3. Walking Lunges - 3 sets of 12-15 reps per leg
4. Seated Calf Raises - 4 sets of 15 reps
5. Russian Twists - 3 sets of 20 reps

Option 2: Push-Pull Split

In a Push-Pull Split, you divide workouts by movement pattern: pushing (chest, shoulders, triceps), pulling (back, biceps), plus a dedicated leg day.

Day 1: Push (Chest, Shoulders, Triceps)

1. Flat Bench Press - 4 sets of 6-8 reps
2. Overhead Press - 4 sets of 8 reps
3. Incline Dumbbell Press - 3 sets of 10-12 reps
4. Lateral Raises - 3 sets of 12-15 reps
5. Skull Crushers - 3 sets of 10-12 reps
6. Cable Tricep Pushdowns - 3 sets of 12-15 reps

Day 2: Pull (Back and Biceps)

1. Deadlifts - 4 sets of 6-8 reps
2. Pull-Ups - 4 sets of 8 reps
3. Seated Rows - 3 sets of 8-10 reps
4. Face Pulls - 3 sets of 12 reps
5. Barbell Curls - 3 sets of 10-12 reps
6. Hammer Curls - 3 sets of 12 reps

Day 3: Legs (Quads, Hamstrings, Calves)

1. Back Squats - 4 sets of 6-8 reps
2. Romanian Deadlifts - 4 sets of 8 reps
3. Leg Press - 3 sets of 10-12 reps
4. Leg Curls - 3 sets of 12 reps
5. Calf Raises - 4 sets of 15 reps
6. Hanging Leg Raises - 3 sets of 15 reps

Day 4: Full-Body Conditioning

1. Power Cleans - 4 sets of 6 reps
2. Burpees - 3 sets of 12 reps
3. Kettlebell Swings - 3 sets of 15 reps
4. Push-Ups - 3 sets of 15-20 reps
5. Plank Hold - 3 sets of 45 seconds

Tips for Success with a Four-Day Split

1. Vary Intensity Levels: Use different rep ranges (strength: 6-8, hypertrophy: 8-12, endurance: 12-15) to challenge your muscles in new ways.
2. Incorporate Cardio Wisely: If you want to add cardio, consider low-intensity steady-state (LISS) on rest days to support recovery.
3. Focus on Form: Prioritize good form and controlled movements, especially on compounds like squats and deadlifts.
4. Track Your Progress: Using apps like Workout Quest can help track your sets, reps, and progression over time, ensuring you stay on target.

Can a Four-Day Split Build Muscle?

Definitely! A four-day split is ideal for building muscle and strength due to its balanced approach. Compound and isolation exercises let you develop every area effectively and see noticeable growth¹².

Explore the Full Split Series

Four days isn’t the only option. Compare the 2-day, 3-day, 5-day, and 6-day splits, or start with our upper-lower split guide to master the programming behind the upper/lower days.

Conclusion

A four-day split offers the perfect blend of frequency and intensity for building muscle and strength without spending every day in the gym. Choose the split that suits your goals, follow the tips above, and get ready to see major gains!

References:

Footnotes

1. Muscle & Strength. “4 Day Workout Split: The Best Training Plan for Muscle Gains.” https://www.muscleandstrength.com/workouts/best-4-day-split ↩

2. Breaking Muscle. “The Ideal 4-Day Workout Routine for Building Muscle.” https://www.breakingmuscle.com/4-day-workout-routine-for-muscle-growth/ ↩