Proven Workout 4 Day Split Routine for Maximum Muscle Growth – Vital Facts Included

Do you want to maximize your progress and gain muscles in a short duration?
Don’t worry, by applying different techniques to hit each muscle group with power sets, muscle sets, and burn sets, you can make a lot of gains. 
Here’s what we have to know before talking about 4 day split workout routine.
To increase muscle mass or induced hypertrophy, you should focus consistently on heavy compound exercises and take ample rest.

If you overload yourself with exercises and do not take enough rest, your workout will definitely suffer and your muscles also will not grow. That will surely hinder the results that you were aspiring to achieve.

Workout 4 Day Split Routine for Maximum Muscle Growth
Image: drobotdean  Freepik

So you cannot train every muscle of your body each day a week. You have to find a specific training method that splits your workout into different parts on different days of the week so that the already strained muscles get proper and enough rest to recover.

A 4-day split workout routine is, undoubtedly, a muscle blasting workout split with optimized rest intervals to speed up your muscle progression.

A 4-day split workout routine is the most superior, effective and by far the best workout routines that you can try for building muscles. The way it worked for most of the people it’s probably the reason for its popularity among renowned bodybuilders too.

So let’s get down to the nitty-gritty of a 4-day split workout routine.

Why is this workout 4-day split routine so effective?

There are different variations of a 4 day split workout routine. Either one or other will definitely help boost muscle growth in any individual keeping aside the fact that fitness gains individualized. That is the results may vary from person to person.

In this 4 day split workout you will have 3 days of rest. Due to sufficient rest, you will certainly return back with maximum muscle strength to perform other exercises.

During the workout you will be focusing on both compound and isolation exercises, which will be both challenging and rewarding at the same time.

This balance of intensity and recovery time will undoubtedly focus on your endurance, hypertrophy, and strength without harming your body. You can also give time and enjoy exercises like cycling, running, or any other sports and still recover at the same time.

Below, we list the different 4-day Split Workout Routines to mix up workouts in the gym. If you are currently using a 4-day Split Workout routine, try switching up the order of muscle groups.

Can you build muscle on a 4 day Split?

Workout 4-days split routine involves various heavy compound exercises and sufficient rest in between workouts which will always optimize your training strength and efficiency.

As more strength induces more muscles, yes, you can build muscles with a 4 day split workout routine.
This schedule has worked already and guarantees a boost in muscle mass for many of you.

Why is a 4-day split routine superior over other split routines?

If you are aiming to build muscles, then you have to know about the factor that influences muscle growth the most.

It is the intensity of training.

By training intensity, I mean the time you put your muscles under tension while you are training.

It is directly influenced when you are training different muscle groups on different days and allowing muscles to recover so that it can endure intense efficiency during your next training session.

This 4 day split routine is the optimal frequency for that which is why this 4 day split workout routine is one of the most superior split routines that you can follow.

What muscles do you work out together in a 4 day Split?

In this 4 day split routine, your focus will be to train one large muscle group like leg, back, etc. during each training session.

workout 4 day split routine
Source: Google | Edited 

You will also be incorporating exercises to train one smaller muscle group like biceps, triceps, etc.

The next day you will be working out for another set of such muscle groups, one large and one small.

Is a 4-day split workout good?

This workout routine gives your muscles enough time to rest, heal, recover, and be prepared for the next training session.

It is during these events, the muscle growth will get induced and will happen. But if you do not provide enough rest time, then it is most likely that you will hit a plateau, stunt your muscles growth, and decline your muscle strength.

Thus, this workout 4-day split routine will be only as good as allow yourself enough rest to recover.

So give equal importance to training intensity and rest period. Then you will start seeing the magic happen.

4-Day Split Workout Routine For Muscle Gaining

  • 1st Day – Back and Biceps
  • 2nd Day- Chest and Triceps
  • 3rd Day- OFF
  • 4th Day- Quads, Hamstrings, and Calves
  • 5th Day- Shoulders, Traps, and Forearms
  • 6th Day- OFF
  • 7th Day- OFF

Complete Workout Guidelines with Exercises for 4-days Split Routine

1st Day: Monday 

  • Back and Biceps

Exercises

Sets

Reps

Deadlift

2

5

One-arm dumbbell row

3

8-12

Wide grip Lat pull down

3

10-12

Barbell Row

3

812

Seated Cable Row

5 minutes

Until it Burns

Ezz Bar Preacher Curl

3

10-12

Concentration curl

3

10-12

Seated Dumbell Curl

5 minutes

Until it Burns

 2nd Day: Tuesday

  • Chest and Triceps

Exercises

Sets

Reps

Bench Press

3

6-10

Incline dumbbell bench press

3

8-12

Chest Dip

3

As much you can

Cable crossover or pec dec

3

12-15

Machine press or dumbbell bench press

5 minutes

Until it Burns

EZ bar skull crusher

3

8-12

Two arms seated dumbbell Extension

3

8-12

Cable Triceps Extension

5 minutes

Until it burns

 4th Day: Thursday

  • Leg and Calves

Exercises

Sets

Reps

Squat

3

6-10

Leg Press

3

15-20

Hack Squat or Dumbbell Lunge

3

8-12

Leg Extension

5 minutes

Until it burns

Stiff Leg Deadlift

3

8-12

Leg curl

5 minutes

Until it burns

Standing Calf Raise

3

10-15

Seated Calf Raise

5 minutes

Until it Burns

 5th Day: Friday

  • Shoulder and wrist

Exercises

Sets

Reps

Seated Barbell Press

3

6-10

Seated Arnold Press

3

8-12

Dumbbell Lateral Raise

3

10-15

Hammer Strength Press

5 minutes

Until it burns

Upright Row

3

8-12

Barbell or Dumbbell Shrug

5 minutes

Until it burns

Seated Barbell Wrist Curl

3

12-15

Barbell Static Hold

5 minutes

Until it Burns


Facts about 4-Day Split Workout Routine

  • Rest Periods Between Sets of 4-day split workout

    You can rest after 120 seconds when changing from one exercise to another. between sets of the same exercise, a rest period of 90 seconds should be optimum.
    These rest periods also keep you focused on your training and get you in and out of the gym in a reasonable time.

  • Choosing Weights for Each Exercise – Progressive Overloading?

    As we are building muscles here progressive overloading is our goal. Try to perform each set for a maximum number of reps, keep going on till you feel that your form is slipping, do you feel that you cannot perform another complete rep.

    Do not train to failure because our goal is to stimulate hypertrophy ( muscle growth ) than to destroy the body.

    If the weight is comfortable to complete the number of reps in a set, try adding weight in the next set.

  • Reps ranges in exercises of the 4-day split workout routine

    You should not strictly follow the references mentioned here. it’s absolutely ok to go over below the number. Just try to overload the muscles.

Variations in 4 day split workout routine

  • 4 days on 3 days off

    This is the first variation of a 4 day split workout routine.

    There is no problem with training for four consecutive days. there is very little or even no chance of overtraining because you are hitting different muscle groups each day.

    This variation you have to perform some sort of cardiovascular exercise is like cycling swimming over walking on your rest days.

    You can use those three days of rest to focus on cardiovascular activities and improve your cardiovascular health.

  • 2 days on, 1 off, 2 days on, 2 off 

    In this 2nd variation of 4 day split workout routine, you have the advantage of recovering on the following day which will impact positively on your strength.

    You can perform more intensely in the next training session by resting and recovering.

  • Every other day, eg: Sunday – Tuesday – Thursday – Saturday

    This is the third variation of a 4 day split workout routine.

    This routine also works but is not so effective when it comes to proper training.

    That is the reason why this variation of 4-day split workout routine is not recommended if you want to really see results fast.

Summing up, 

That’s pretty much you need to know about a 4-day split workout routine.
You can continue following this workout split routine for about 8 weeks.
This split routine accompanied by proper rest and adequate nutrition will help you with muscle growth for sure.

Here’s a simple infographic on 4 day split workout routine which you can save so that it becomes easy to see.
workout 4 day split routine
4 day split workout routine | Prosfitness

You can download the handy infographic version of the same 4-day split workout routine to help you at the gym. Click Here.

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