The journey for more muscle can be exciting and overwhelming. With countless workout splits and routines, finding the best approach is more complicated than it seems. For starters, how many days a week should you train? Looking online, anything from three to six days per week seems acceptable. Beyond that, how much volume should you do? How hard should you push each set? What about exercise selection? “Hey man, I just want to lift weights.” Good! That’s why you are here. In this article, I will lay out the best 4-day workout splits to build muscle.
Of course, when I say “best,” it’s subjective. There are other good 4-day workout splits, but to me, three stand out above the rest. So, if you’re ready to maximize your muscle gains without spending every waking hour in the gym, one of these 4-day workout splits might be your golden ticket. All you have to do is pick one and run with it.
Table of contents:
- The best 4-day workout splits
- The upper/lower split
- The upper/lower/push/pull split
- The podcast split
- Tips for performing and progressing on a 4-day split
- The advantages of a 4-day workout split
- FAQs
The Best 4-Day Workout Splits
I have made a lot of mistakes in twenty years of lifting weights. If I laid them all out on the page, we both could have a laugh. However, one of my biggest mistakes was thinking I had to workout six days a week. Notice, I wrote had. I love training. I don’t regret the time I spent training six days a week. That said, I wish I would have taken my own advice.
Anytime someone asked me if four days a week was sufficient to build muscle (or gain strength), I said it was. But I acted like the rules didn’t apply to me. As most of us do, I thought I was special.
My life changed a lot in 2020. No, not because of the pandemic. I had twins. Well, I didn’t. My wife did. It turns out that taking care of two babies is at least twice as difficult as taking care of just one. For the first time, I had to really analyze my time in the gym. Was I being efficient, or could I get by with less?
As an experiment, I reduced my training from six days a week to four. I was willing to give up some gains for more time with the family, but something wild happened.
Nothing changed.
To my surprise, the four-day split worked great. This was huge. What was I going to do with all my free time? I could learn a new language, meditate, or start golfing. It turns out I just worked more and changed diapers. Oh, well.
The good news is that training four days per week is a viable option. In fact, I am willing to bet most people reading this only need to train four days a week. The key is following the right split. There are many quality four-day training splits out there. That said, some are better than others. Here are my three favorites.
The Upper/Lower Split
The Upper/Lower (U/L) workout split is a classic. It’s basic but effective. Whenever my training feels lost or lacks a solid direction, I turn to an upper/lower split. Based on experience, it will always get me back on track.
The word to describe the U/L split is balance. There are two upper body days and two lower body days. Now, some people will see balance as a disadvantage. However, if your first thought when looking at this split is there is not enough upper body work, you are probably the exact person who needs it.
Monday: Lower
- Back Squat: 4 sets x 8 reps @68%
- Romanian Deadlift: 3 sets x 6-10 reps @2-3 rir
- Leg Curl: 3 sets x 10-15 reps @1-2 rir
- Calf Exercise of Choice: 3 sets x 10-15 reps @1-2 rir
- Abdominal Exercise of Choice: 3 sets x 10-20 reps
Tuesday: Upper
- Bench Press: 4 sets x 8 reps @68%
- Close Grip Bench Press: 4 sets x 6-10 reps @2-3 rir
- Barbell Row: 4 sets x 10-15 reps @2-3 rir
- Lying Triceps Extensions: 4 sets x 10-15 reps @1-2 rir
- Barbell Curl: 4 sets x 10-15 reps @1-2 rir
Thursday: Lower
- Deadlift: 4 sets x 8 reps @68%
- Front Squat or Safety Squat Bar: 3 sets x 6-10 reps @2-3 rir
- Bulgarian Split Squat: 3 sets x 10-15 reps @1-2 rir
- Calf Exercise of Choice: 3 sets x 10-15 reps @1-2 rir
- Abdominal Exercise of Choice: 3 sets x 10-20 reps
Friday: Upper
- Bench Press: 1 set x 1 rep @ 85% and 4 sets x 10 reps @ 66%
- Overhead Press: 4 sets x 6-10 reps @2-3 rir
- Lat Pulldown: 4 sets x 10-15 reps @1-2 rir
- Dumbbell Side Raise: 4 sets x 10-15 reps @1-2 rir
- Dumbbell Hammer Curl: 4 sets x 10-15 reps @1-2 rir
*The workout example is from week one of the 4-day muscle-building focused program in Absolute Progress 2.0.
The Upper / Lower / Push / Pull Split
For building muscle, it’s hard to beat this training split. It combines my two all-time favorite splits, the upper/lower and the push-pull legs. And for those of you who want more upper body volume, here you go.
This training split was a staple in natural bodybuilding circles back in the day, and I’m sure many elite competitors still use it now.
For a breakdown of Myo Reps, read this: Myo Reps.
Monday: Upper
- Bench Press: 5 sets x 8 reps @70%
- Wide Grip Lat Pulldown: 3 sets x 8-10 reps @2-3 rir
- Seated Dumbbell Shoulder Press: 3 sets x 8-10 reps @2-3 rir
- Dumbbell Curl: 4 sets x 10-12 reps @2-3 rir
- Lying Barbell Triceps Extension: 4 sets x 12-15 reps @2-3 rir
- Cable Facepull: MYO Reps 1 set x 20 reps & 4 sets x 5 reps @0-1 rir
Tuesday: Lower
- Back Squat: 4 sets x 8 reps @70%
- Romanian Deadlift: 4 sets x 8-10 reps @2-3 rir
- Leg Press: 3 sets x 8-10 reps @2-3 rir
- Leg Curl: 3 sets x 10-12 reps @2-3 rir
- Leg Extension: 3 sets x 12-15 reps @2-3 rir
- Weighted Back Extension: 3 sets x 15-20 reps @2-3 rir
Thursday: Push
- Overhead Press: 4 sets x 8 reps @2-3 rir
- Dumbbell Incline Press: 4 sets x 8-10 reps @2-3 rir
- Cable Crossover: 3 sets x 8-10 reps @2-3 rir *Drop set
- Dumbbell Side Raise: 3 sets x 10-12 reps @2-3 rir
- Dumbbell Overhead Extension: 3 sets x 12-15 reps @2-3 rir
- Cable Triceps Pressdown: MYO Reps 1 set x 20 reps & 4 sets x 5 reps @0-1 rir
Friday: Pull
- Barbell Row: 4 sets x 8 reps @2-3 rir
- Neutral Grip Lat Pulldown: 4 sets x 8-10 reps @2-3 rir
- Machine Row: 3 sets x 8-10 reps @2-3 rir *Drop set
- Dumbbell Hammer Curl: 3 sets x 10-12 reps @2-3 rir
- EZ Bar Preacher Curl: 3 sets x 12-15 reps @2-3 rir
- Dumbbell Shrug: 4 sets x 15-20 reps @2-3 rir
*The workout example is from week two of the 4-day program in Absolute Muscle.
The Podcast Split (Back / Chest / Legs / Shoulders and Arms)
Lastly, option three is a more traditional bodybuilding training split. I call it the podcast split because this is the program Derek Charlebois and I discussed on episodes 387-390 of the Absolute Strength Podcast. The most significant advantage of this training split is the emphasis placed on arm training. If you want to bring up your arms, this is the split to do it. Although it looks like a typical “Bro Split,” you will notice we snuck in a little shoulders and arms on the back and chest day to increase volume for those muscles.
Monday: Back
Listen to the Back Absolute Strength Podcast episode: https://kylehuntfitness.com/back-training-101-unlock-your-backs-potential-for-muscle-growth-ep-388/
- Pullups: 50 reps (break up as needed)
- Incline Dumbbell Chest Supported Row: 3 sets x 8-10 reps @1-2 rir
- Close Grip Underhand Pulldown: 3 sets x 8-10 reps @1-2 rir
- Seated One Arm Cable Row: 3 sets x 10-12 reps @1-2 rir
- Cable Facepull: 3 sets x 10-12 reps @1-2 rir
- Barbell Curl: 3 sets x 8-10 reps @1-2 rir
Tuesday: Chest
*Listen to the Chest Absolute Strength Podcast episode: https://kylehuntfitness.com/chest-training-101-building-a-strong-and-impressive-chest-ep-387/
- Bench Press: 4 sets x 6-8 reps @2-3 rir
- Incline Dumbbell Press: 3 sets x 8-10 reps @1-2 rir
- Dips: 3 sets x 8-10 reps @1-2 rir
- Cable Crossover or Pec Deck: 3 sets x 10-12 reps @1-2 rir
- Dumbbell Lateral Raise: 3 sets x 10-12 reps @1-2 rir
- Dumbbell Overhead Triceps Extension: 3 sets x 10-12 reps @1-2 rir
Thursday: Legs and Calves
*Listen to the Legs and Calves Absolute Strength Podcast episode: https://kylehuntfitness.com/leg-training-101-the-key-to-building-big-legs-ep-389/
- Back Squat: 3 sets x 6-8 reps @ 2-3 rir
- Deadlift or Romanian Deadlift: 3 sets x 1-8 reps @2-3 rir
- Leg Press or Hack Squat: 3 sets x 8-10 reps @2-3 rir
- Seated or Lying Leg Curl: 3 sets x 10-12 reps @1-2 rir
- Standing Calf Raise: 3 sets x 8-10 reps @1-2 rir
- Seated Calf Raise: 3 sets x 10-12 reps @1-2 rir
Friday: Shoulders and Arms
*Listen to the Shoulders and Arms Absolute Strength Podcast episode: https://kylehuntfitness.com/shoulders-and-arms-101-the-complete-training-blueprint/
- Seated Dumbbell Shoulder Press: 4 sets x 6-8 reps @ 2-3 rir
- Cable or Machine Lateral Raise: 3 sets x 10-12 reps @1-2 rir
- Slight Incline EZ Bar Skull Crusher: 3 sets x 8-10 reps @1-2 rir
- Dumbbell Hammer Curl: 3 sets x 8-10 reps @1-2 rir
- Triceps Pressdown: 3 sets x 10-12 reps @1-2 rir
- Dumbbell Concentration Curl: 3 sets x 10-12 reps @1-2 rir
Tips for Performing and Progressing On a 4-Day Split
It doesn’t matter how good the programs are on paper; the amount of progress you make will come down to execution. Here are three tips to ensure you maximize your results.
Train Hard
Okay, let’s start with this. How hard do you train? No, really. How far do you push yourself? The answer to this question will largely determine your results. Remember, the body wants to remain in homeostasis. Building muscle is metabolically taxing. There is only an advantage to getting bigger and stronger if you have to.
Keeping a logbook is the best way to ensure you are training hard. Write down everything you do in the gym – sets, reps, weight, etc. But it’s not enough to write it down. You have to act on it. Before each workout, review what you did the week before. That sets the standard I want you to beat. Always aim to beat the logbook: an extra five pounds or an extra rep. Of course, you won’t always be able to improve performance, but as long as you try to, that’s all that matters.
Do Enough Volume, But Not Too Much
When you looked at the workouts above, one of two things probably crossed your mind: there was too much volume or not enough. As a coach putting a program out into the world, I am going for that.
If it’s more volume than what you are used to, driving the workload up will have some advantages. If it’s less than what you usually do, that will be good, too.
The benefits of volume tend to follow an inverse U-shaped curve, meaning that, on average, the most “optimal” volume will fall somewhere in the middle. Despite Mike Mentzer’s recent rise in popularity, the low-volume approach is flawed. But so are the “junk volume” littered programs most people follow today.
My point is that with volume, we want to avoid extremes. Don’t automatically assume you need to do more or less than prescribed. The answer often falls in the middle.
Rest Long Enough Between Sets, But Not Too Much
At this point, research shows extended rest periods increase muscle and strength better than shorter rest periods. But hold on. Before you take another bathroom break, let’s define what this means.
On the big exercises – squats, bench presses, and deadlifts – taking 3-5 minutes between sets is ideal. The goal is to rest enough not to limit performance on subsequent sets. Keep in mind that 3-5 minutes can go by quickly. On all other exercises, 1-3 minutes is sufficient.
With this in mind, I don’t want you to be watching the clock or carrying around a stopwatch. I recommend timing your entire workout. Set the timer on your phone when you start and hit stop once you finish your last set. Timing your workout does two things. One, it keeps you mindful of how long you spend between sets. Two, it’s another way to keep you honest. If last week’s workout took 60 minutes and the same workout this week took 90, you messed up.
The Advantages of a 4-Day Workout Split
Why should you follow a 4-day split? Here are three advantages to think about.
Recovery
I used to think recovery was something people talked about when they didn’t want to train hard. And then I turned 30. I’m joking, but not really.
Do you have an addiction? To training, that is. I did. I still do. Look, I love training. It’s my favorite activity. But only so much progress is made in the gym. Take your rest days. A lot of progress happens on those three days you are not lifting weights.
Remember, a rest day is not an excuse to sit on the couch all day. Stay active, get your steps in, do some mobility and flexibility work, or go to the grocery store. That last one might be the best thing you can do for your progress all week.
Versatility
There is nothing you can’t do with a 4-day split. Well, maybe win the CrossFit Games, but that is a topic for another time. 4-day splits are great for building muscle, gaining strength, and improving overall fitness. You can set them up for anything you want to do.
Efficiency
Before we go, I want to discuss diminishing returns. As you put more effort into something, the extra benefits gradually decrease until they are no longer worth the effort. With training, there is some trial and error needed with this.
What is the best training split for you? I can’t say for sure. However, anything over four days per week has the potential for diminishing returns. Five- and six-day splits make sense if you have unlimited time to train and recover. If you work full time, have a family, responsibilities, and the like, maybe not.
FAQs
Have more questions about the best 4-day workout splits? Let’s answer them.
Q: Are 4-day workout splits effective?
Yes, 4-day workout splits can be effective for muscle growth and overall fitness, allowing for a balanced approach to training different muscle groups.
Q: Is four days enough to build muscle?
Building muscle can be sufficient with four days of focused and well-structured training, proper nutrition, and recovery.
Q: What is the best 4-day gym split?
The best 4-day gym split depends on individual goals, but any of the splits in this article are excellent for strength and hypertrophy training.
Q: Is PPL better than a bro split?
It depends on individual preferences and goals. PPL (Push/Pull/Legs) is often considered a better approach; however, a bro split can also be effective for building muscle.
The Best Routine is a Moving Target
To wrap this up, finding the best 4-day workout split for building muscle depends on your preferences and goals. All of the splits we went over can work. That said, consistency and effort are key. Experiment, listen to your body, and enjoy the process. The best routine is a moving target. No one said you had to marry it. Pick one that aligns with your lifestyle and keeps you motivated right now. Enjoy.
If you need anything, I am always here to help!
Kyle Hunt
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