A 4 day workout split divides your training week into focused sessions for different muscle groups. The idea is simple: maximize strength, hypertrophy, and recovery with a good 4 day workout split that you can stick to consistently.
Best 4 Day Workout Split Options
Below are different ways to structure a 4 day workout split for beginners, intermediate, or advanced lifters.
1. Maximum Mass 4 Day Workout Split
Source: Muscle & Strength
- Day 1: Back and Biceps
- Day 2: Chest and Triceps
- Day 3: Rest
- Day 4: Quads, Hamstrings, Calves
- Day 5: Shoulders, Traps, Forearms
- Days 6-7: Rest
This classic 4 day workout split hypertrophy program pushes overload with compound lifts, burn-out sets, and progressive weight increases. It’s one of the best 4 day workout splits for muscle gain for men and women alike.
2. Full Body 4 Day Workout Split
Source: Bjorn Borg
- Day 1: Upper Body (Chest & Back)
- Day 2: Lower Body (Legs & Core)
- Day 3: Rest
- Day 4: Full Body Compound Movements
- Day 5: Arms and Shoulders
- Days 6-7: Rest
This full body 4 day workout split suits anyone seeking balance and fat loss. It’s adaptable as a 4 day workout split for beginners, 4 day workout split female, or 4 day workout split men option.
3. Push/Pull 4 Day Workout Split
Source: Gymshark & EōS Fitness
- Day 1: Push (Chest, Shoulders, Triceps)
- Day 2: Pull (Back, Biceps)
- Day 3: Push (Lower Body Focus)
- Day 4: Pull (Core & Lower Body)
This balanced 4 day workout split upper/lower structure trains each muscle twice a week. Perfect if you want a 4 day workout split for fat loss or 4 day workout split for women that blends strength and conditioning.
4. Bro Split 4 Day Routine
Source: EōS Fitness
- Day 1: Chest
- Day 2: Back
- Day 3: Shoulders
- Day 4: Arms & Legs
Popular among bodybuilders, this beginner 4 day workout split or advanced option isolates muscle groups for focused hypertrophy sessions.
Why Choose a 4 Day Workout Split?
A 4 day workout split is flexible, time-efficient, and sustainable — ideal if you want a 4 day workout split women can adapt, or a 4 day workout split for men looking to add size or cut fat.
Who Should Use a 4 Day Workout Split?
✅ Beginners: Start with full-body or upper/lower splits.
✅ Intermediates: Try push/pull for balanced growth.
✅ Advanced: Bro splits or maximum mass splits for muscle isolation.
Whether your goal is hypertrophy, endurance, or weight loss, there’s a best 4 day workout split for you.
4 Day Workout Split vs PPL: Which is Better?
If you’re weighing a 4 day workout split against a classic Push Pull Legs (PPL) plan, it’s important to know how they compare for your goals.
4 Day Workout Split:
A 4 day workout split is structured for efficiency — you train 4 days per week, targeting specific muscle groups or combining full-body sessions. This split is flexible for different goals like hypertrophy, strength, or fat loss, and works well for busy lifters who want each muscle twice a week without spending every day in the gym.
Push Pull Legs (PPL):
A PPL split divides training into three distinct workouts: push (chest, shoulders, triceps), pull (back, biceps), and legs. Many lifters run it as a 6-day plan (Push/Pull/Legs/Rest/Push/Pull/Legs) to hit each muscle group twice weekly. Compared to a 4 day split, PPL generally involves more training days and is better if you prefer higher frequency and volume.
Key Difference:
- The 4 day workout split is lower frequency, higher rest, and easier to recover from.
- The PPL split is higher frequency, often 5–6 days, and can deliver faster results if you have time and recovery dialed in.
Which One?
- Choose a 4 day workout split for beginners, busy schedules, or when you want more rest days.
- Choose PPL if you have time for 5–6 days, want more volume, and enjoy training each muscle with higher frequency.
Both plans build muscle and strength effectively — the best plan is the one you can follow consistently.
Things to Know About the 4 Day Workout Split
A 4 day workout split is one of the most popular routines for building muscle, gaining strength and staying consistent — but it’s important to understand how it works in practice.
Longer Workouts
Since you’re only training four times a week, each workout naturally needs to cover more muscle groups. For example, a 4 day workout split upper/lower or a full body 4 day workout split ensures you train each muscle twice a week for optimal hypertrophy. However, this means your gym sessions may run longer than a typical 5 or 6 day routine. Expect to spend 60–90 minutes per session, especially if you include warm-ups and accessory work.
More Muscles, More Fatigue
Combining multiple muscles in a single session means you push your body hard every time. Many lifters find they feel fresh at the start — but by the end, fatigue builds up, and it’s common for the muscles trained last to suffer from reduced energy and performance. For example, if you bench press, row and then finish with biceps curls and shoulder raises, your arms might not get the same training quality as your bigger lifts.
Balanced Programming is Key
A good 4 day workout split should plan for this by rotating the order of exercises. This helps ensure no muscle group is always left for last. Smart programming also balances volume and rest to avoid burnout.
Still Ideal for Busy Schedules
Despite the longer sessions, the 4 day workout split remains a favourite for busy people. You get three full rest days to recover — making it easier to stick to the routine long-term. This is why it’s so popular as a 4 day workout split for beginners, men, women and anyone who wants a balanced mix of rest, muscle gain and real-world flexibility.
Final Thoughts
What is a good 4 day workout split? It’s one you can follow consistently, that challenges you, and aligns with your goals — whether it’s a 4 day workout split for fat loss, muscle gain, or a 4 day workout split female plan that hits each muscle group twice a week.
Pick your split, trust the process, and watch your strength and size grow.
FAQs (Frequently Asked Questions)
A good 4 day workout split trains each muscle group twice a week, balances workout time and rest, and matches your goal — muscle gain, fat loss, or strength.
A beginner 4 day workout split focuses on simple compound lifts and full-body movements to build a solid base and good technique.
Yes. A 4 day workout split for muscle gain is an effective way to add muscle, especially with progressive overload and enough rest.
Many women follow a 4 day workout split for women that suits strength, toning, or fat loss. A 4 day workout split female plan often includes upper/lower days for balance.
Yes. A 4 day workout split for fat loss works well with strength training plus cardio or high-intensity finishers to burn calories and keep muscle.
A full body 4 day workout split trains all major muscles several times a week. It’s demanding but great for balanced results and time efficiency.
A 4 day workout split upper/lower trains your upper body twice and lower body twice each week — simple, balanced and easy to follow.
Yes. A well-planned 4 day workout split each muscle twice a week covers the right frequency for growth and recovery.
