4-Day Split Workout Plans for Muscle Gain

Explore diverse examples of a 4-day split workout for muscle gain designed for all fitness levels.
By Taylor

Introduction to 4-Day Split Workouts

A 4-day split workout plan is an effective way to build muscle and strength by targeting specific muscle groups on different days. This approach allows for adequate recovery time while maximizing your workout efficiency. Below are three diverse examples of a 4-day split workout for muscle gain, each tailored for different levels and preferences.

Example 1: Classic Upper/Lower Split

Context

This classic workout routine alternates between upper and lower body exercises, making it suitable for beginners to intermediate lifters. It provides balanced muscle engagement throughout the week.

  1. Day 1: Upper Body

    • Bench Press: 4 sets of 8-10 reps
    • Bent-over Rows: 4 sets of 8-10 reps
    • Shoulder Press: 3 sets of 10-12 reps
    • Pull-ups or Lat Pulldowns: 3 sets of 8-10 reps
    • Bicep Curls: 3 sets of 10-12 reps
    • Tricep Dips: 3 sets of 10-12 reps

  2. Day 2: Lower Body

    • Squats: 4 sets of 8-10 reps
    • Deadlifts: 4 sets of 6-8 reps
    • Lunges: 3 sets of 10 reps per leg
    • Leg Press: 3 sets of 10-12 reps
    • Calf Raises: 4 sets of 12-15 reps

  3. Day 3: Upper Body

    • Incline Dumbbell Press: 4 sets of 8-10 reps
    • T-bar Rows: 4 sets of 8-10 reps
    • Lateral Raises: 3 sets of 10-12 reps
    • Seated Rows: 3 sets of 8-10 reps
    • Skull Crushers: 3 sets of 10-12 reps
    • Hammer Curls: 3 sets of 10-12 reps

  4. Day 4: Lower Body

    • Leg Curls: 4 sets of 10-12 reps
    • Romanian Deadlifts: 4 sets of 8-10 reps
    • Step-ups: 3 sets of 10 reps per leg
    • Glute Bridges: 3 sets of 12-15 reps
    • Seated Calf Raises: 4 sets of 12-15 reps

Notes

  • Rest for 30-60 seconds between sets.
  • Ensure proper form to prevent injury.
  • Adjust weights according to your fitness level.

Example 2: Push/Pull/Legs Split

Context

This example is ideal for those with some workout experience who want to focus on pushing, pulling, and leg exercises separately. This allows for muscle recovery and growth while targeting different muscle groups effectively.

  1. Day 1: Push (Chest, Shoulders, Triceps)

    • Barbell Bench Press: 4 sets of 6-8 reps
    • Dumbbell Shoulder Press: 4 sets of 8-10 reps
    • Incline Dumbbell Flyes: 3 sets of 10-12 reps
    • Tricep Pushdowns: 3 sets of 10-12 reps
    • Overhead Tricep Extensions: 3 sets of 10-12 reps

  2. Day 2: Pull (Back, Biceps)

    • Deadlifts: 4 sets of 6-8 reps
    • Pull-ups: 4 sets of 6-8 reps
    • Bent-over Barbell Rows: 3 sets of 8-10 reps
    • Face Pulls: 3 sets of 12-15 reps
    • Barbell Curls: 3 sets of 10-12 reps

  3. Day 3: Legs

    • Squats: 4 sets of 8-10 reps
    • Leg Press: 4 sets of 8-10 reps
    • Lunges: 3 sets of 10 reps per leg
    • Leg Extensions: 3 sets of 10-12 reps
    • Calf Raises: 4 sets of 15-20 reps

  4. Day 4: Repeat Push or Pull

    • Choose either the Push or Pull workout from earlier in the week, but consider varying the exercises slightly to keep your body challenged.

Notes

  • Warm-up before each session with dynamic stretches.
  • Focus on increasing weights gradually over time.

Example 3: Full Body Split with Focused Days

Context

This example is great for those who prefer to work the whole body each session but still want to focus on specific areas. It’s flexible and can be adapted based on your schedule.

  1. Day 1: Full Body A

    • Barbell Squats: 4 sets of 8-10 reps
    • Push-ups: 4 sets of 10-15 reps
    • Bent-over Dumbbell Rows: 4 sets of 8-10 reps
    • Plank: 3 sets of 30-60 seconds
    • Dumbbell Lunges: 3 sets of 10 reps per leg

  2. Day 2: Upper Body Focus

    • Flat Bench Dumbbell Press: 4 sets of 8-10 reps
    • Pull-ups or Lat Pulldowns: 4 sets of 8-10 reps
    • Seated Shoulder Press: 4 sets of 8-10 reps
    • Triceps Extensions: 3 sets of 10-12 reps
    • Bicep Curls: 3 sets of 10-12 reps

  3. Day 3: Lower Body Focus

    • Deadlifts: 4 sets of 6-8 reps
    • Leg Press: 4 sets of 8-10 reps
    • Calf Raises: 4 sets of 15-20 reps
    • Bulgarian Split Squats: 3 sets of 10 reps per leg
    • Glute Bridges: 3 sets of 12-15 reps

  4. Day 4: Full Body B

    • Kettlebell Swings: 4 sets of 10-15 reps
    • Box Jumps: 4 sets of 8-10 reps
    • Push-ups: 4 sets of 10-15 reps
    • Plank Shoulder Taps: 3 sets of 10-15 taps per side
    • Core Circuit (Russian Twists, Leg Raises, Bicycle Crunches): 3 sets of 10-15 reps each.

Notes

  • This plan allows for flexibility; feel free to swap exercises as needed.
  • Focus on proper form and control, especially with higher intensity movements.