Best 4 day workout split: the ultimate guide to muscle growth

Understanding the 4 day split training system
Best full body workout routines for each day
Upper body vs lower body split benefits
Gym training: sets, reps, and rest periods
Muscle building: recovery and nutrition tips

Understanding the 4 day split training system

A 4 day workout split is one of the most effective training approaches for building muscle and strength. This training system involves working out four days per week, with each session targeting specific muscle groups. The split allows for optimal recovery while maintaining consistent training frequency, making it particularly effective for intermediate lifters looking to enhance their physique.

The most common types of 4 day splits include:

Upper/lower body split
Push/pull split
Body part split

The upper/lower split is particularly effective for muscle growth and strength gains, as highlighted by research from Outlift’s comprehensive guide. This approach allows you to train each major muscle group twice per week, which is optimal for muscle hypertrophy.

Benefits of a 4 day split

A well-structured 4 day split offers several advantages over other training frequencies:

Balanced recovery time between workouts
Sufficient training volume for muscle growth
Flexibility in scheduling
Reduced risk of overtraining

According to BLK BOX GYM’s research, this training frequency is particularly effective for intermediate lifters as it provides adequate stimulus for muscle growth while allowing proper recovery between sessions.

Structuring your training week

A typical 4 day split might look like this:

Monday: Upper body
Tuesday: Lower body
Wednesday: Rest
Thursday: Upper body
Friday: Lower body
Saturday and Sunday: Rest

This structure, as supported by Muscle Evo’s analysis, provides optimal frequency for muscle growth while ensuring adequate recovery between training sessions. The key is maintaining consistency with your chosen split while progressively increasing the training load over time.

Best full body workout routines for each day

A well-structured 4-day workout split requires carefully planned routines for each training day. Here’s a comprehensive breakdown of the most effective exercises and routines to maximize your muscle-building potential.

Day 1: Upper body (push focus)

The first day focuses on pushing movements to target chest, shoulders, and triceps muscles:

Bench press: 3 sets x 8-10 reps
Incline dumbbell press: 3 sets x 8-10 reps
Overhead press: 3 sets x 8-10 reps
Triceps pushdowns: 3 sets x 10-12 reps
Lateral raises: 3 sets x 12-15 reps

Day 2: Lower body (quad focus)

The second day targets the lower body with an emphasis on quadriceps development. According to research from Outlift, this combination of exercises provides optimal stimulus for leg growth:

Barbell squats: 3 sets x 8-10 reps
Leg press: 3 sets x 10-12 reps
Walking lunges: 3 sets x 10-12 reps per leg
Leg extensions: 3 sets x 12-15 reps
Standing calf raises: 3 sets x 15-20 reps

Day 3: Upper body (pull focus)

After a rest day, the third training session concentrates on pulling movements to develop the back and biceps. As highlighted by muscle training experts, this combination provides comprehensive back development:

Pull-ups or lat pulldowns: 3 sets x 8-10 reps
Barbell rows: 3 sets x 8-10 reps
Face pulls: 3 sets x 12-15 reps
Bicep curls: 3 sets x 10-12 reps
Hammer curls: 3 sets x 10-12 reps

Day 4: Lower body (posterior chain focus)

The final training day emphasizes the posterior chain muscles, including hamstrings, glutes, and lower back. Research from BLK BOX GYM suggests this combination for optimal development:

Romanian deadlifts: 3 sets x 8-10 reps
Hip thrusts: 3 sets x 10-12 reps
Leg curls: 3 sets x 12-15 reps
Glute bridges: 3 sets x 15-20 reps
Seated calf raises: 3 sets x 15-20 reps

Between each workout day, ensure you’re taking adequate rest periods to allow for proper recovery. This routine provides balanced development of all major muscle groups while preventing overtraining through strategic exercise selection and volume management.

Upper body vs lower body split benefits

The upper/lower body split is one of the most effective training approaches within a 4-day workout routine, offering distinct advantages for muscle growth and strength development. Let’s examine the key benefits of this training structure and why it might be the optimal choice for your fitness goals.

Upper body training benefits

Training your upper body separately allows for increased focus and intensity on specific muscle groups. This targeted approach enables you to:

Dedicate more energy to each muscle group without fatigue from leg exercises
Perform compound movements like bench press and overhead press with maximum effort
Include adequate volume for smaller muscle groups like biceps and triceps
Maintain proper form throughout your workout session

According to research from Outlift, upper body training in a split routine can lead to superior muscle development compared to full-body workouts, particularly for intermediate lifters looking to build strength and size.

Lower body training benefits

Dedicating specific days to lower body training provides several advantages:

Complete focus on demanding exercises like squats and deadlifts
Better recovery between leg sessions
Improved mind-muscle connection for lower body movements
Ability to train legs with higher volume without upper body fatigue

Studies cited by Muscle Evo suggest that this separated approach to lower body training can lead to enhanced muscle growth and strength gains, particularly in the quadriceps and hamstrings.

Recovery advantages

One of the primary benefits of separating upper and lower body training is optimised recovery. This split allows you to:

Train upper body whilst lower body muscles recover
Maintain high training frequency without overtraining
Better manage overall training volume
Reduce the risk of cumulative fatigue

Research from BLK BOX GYM indicates that this approach to training can lead to superior results compared to full-body workouts, particularly for those focused on building muscle and strength.

Gym training: sets, reps, and rest periods

Understanding the proper approach to sets, reps, and rest periods is crucial for maximizing the effectiveness of your 4-day workout split. Let’s break down these essential components to help you optimize your training routine.

Sets and repetitions

For a 4-day workout split focused on muscle growth and strength, your sets and reps should be structured according to your specific goals. According to research from Outlift, here are the recommended ranges:

Compound exercises (squats, deadlifts, bench press):
– 3-4 sets of 8-10 reps for muscle growth
– 4-5 sets of 5-8 reps for strength gains
Isolation exercises (bicep curls, leg extensions):
– 3 sets of 10-15 reps for muscle growth
– 2-3 sets of 12-15 reps for endurance

Rest periods between sets

Proper rest periods are vital for maintaining performance and achieving optimal results. The recommended rest intervals vary depending on the exercise type and intensity:

Compound movements: 2-3 minutes rest
Isolation exercises: 1-2 minutes rest
Supersets: 45-60 seconds between exercises

Training intensity and progressive overload

According to BLKBOX Gym, maintaining the right training intensity is crucial for continuous progress. Your working sets should be challenging enough that you could only perform 1-2 more reps with proper form. This ensures you’re providing adequate stimulus for muscle growth while avoiding overtraining.

Volume management

Managing your weekly training volume is essential for preventing burnout and optimizing recovery. A well-structured 4-day split typically includes:

12-20 total sets per major muscle group per week
8-12 total sets per smaller muscle group per week
2-3 exercises per muscle group per session

Research from Muscle Evo suggests that this volume allows for adequate stimulus while ensuring proper recovery between training sessions.

Exercise tempo

The speed at which you perform each exercise affects muscle engagement and overall results. For most exercises, aim for:

Eccentric (lowering) phase: 2-3 seconds
Concentric (lifting) phase: 1-2 seconds
Brief pause at the bottom of movements: 1 second

This controlled tempo ensures proper form and maximizes muscle tension throughout each repetition.

Muscle building: recovery and nutrition tips

To maximise the results from your 4-day workout split, proper nutrition and recovery strategies are essential. Here’s a comprehensive guide to optimising your muscle-building journey through effective nutrition and recovery protocols.

Essential nutrition guidelines

Proper nutrition is crucial for muscle growth and recovery when following a 4-day split routine. According to research from BLKBOX GYM, here are the key nutritional components to focus on:

Protein intake: Aim for 1.6-2.0 grams per kilogram of body weight daily
Carbohydrates: 2-3 grams per kilogram of body weight for energy and recovery
Healthy fats: 0.5-1.0 grams per kilogram of body weight

Meal timing for optimal results

Strategic meal timing can significantly impact your workout performance and recovery. Based on findings from Outlift, here’s the optimal meal timing structure:

Pre-workout: Consume a balanced meal 2-3 hours before training
Post-workout: Eat within 1 hour after exercise
Regular meals: Space 3-4 meals throughout the day

Recovery strategies

Effective recovery is crucial for muscle growth and preventing overtraining. Research from Muscle Evo suggests implementing these recovery techniques:

Sleep: Aim for 7-9 hours per night
Active recovery: Light movement on rest days
Stress management: Practice relaxation techniques
Hydration: Drink 2-3 litres of water daily

Supplementation considerations

While whole foods should be your primary source of nutrients, certain supplements can support your muscle-building goals:

Whey protein: 20-40g post-workout
Creatine monohydrate: 5g daily
BCAAs: During training sessions
Multivitamins: To fill potential nutritional gaps

Recovery day activities

Rest days are crucial for muscle recovery and growth. Consider these activities on your off days:

Light stretching or yoga
Gentle walking or swimming
Foam rolling
Mobility work

Frequently asked questions

How much protein do I need when following a 4-day workout split?

For optimal muscle growth on a 4-day split, consume 1.6-2.0 grams of protein per kilogram of body weight daily, spread across 3-4 meals. This ensures adequate protein synthesis for muscle recovery and growth.

What’s the best way to schedule meals around workouts?

Consume a balanced meal containing carbohydrates and protein 2-3 hours before training, and eat a recovery meal within one hour post-workout. This timing optimises energy levels and supports muscle recovery.

How much rest do I need between workout days?

Allow at least one full day of rest between training the same muscle groups. This typically means having 48-72 hours between sessions targeting the same muscles for optimal recovery and growth.

What supplements are essential for a 4-day split?

The most beneficial supplements for a 4-day split are whey protein (20-40g post-workout), creatine monohydrate (5g daily), and BCAAs during training. However, whole food nutrition should be your primary focus.

How important is sleep for muscle recovery?

Sleep is crucial for muscle recovery and growth. Aim for 7-9 hours of quality sleep per night to optimise hormone production, muscle repair, and overall recovery between training sessions.

Best 4 Day Workout Split: Ultimate Guide to Muscle Growth