Fitness

Best Way To Do A 4 Day Workout Split

The great thing about 4-day workout splits is that they aren’t extreme. You’re working out a moderate amount with a moderate training frequency, Four-day workouts have become an increasingly popular way to train and for most intermediate lifters, that tends to be ideal for building muscle. We can train every muscle 2 to 4 days per week, you have plenty of time to do all of the best exercises, the workload is spread out over enough days that it’s fairly easy to push yourself hard every workout, and you can target the entire body, and recover. That’s why doing it right is important, and 4-day workout routines can be absolutely perfect for building muscle and strength.

How to see results on a 4-Day Workout Split?

Setting up the correct frequency, volume, intensity, and RPE ranges of your workouts per week it’s very important with the type of goals that you want such as losing weight, building strength, muscle, or a specific muscle group.

How to Train for Muscle Mass

Choose good exercises: you want to choose the lifts that we can perform with perfect technique & mind-muscle connection for stimulating muscle growth, usually building your routines out of the big compound lifts like squats, bench press, deadlift, military press, and chin-ups. After that, you can add in smaller lifts to work the muscles that aren’t properly stimulated, such as triceps curls and side delts. The good news is, that 4 days is a lot to work with. We have room for tons of great lifts.

Do enough sets per week: Most research shows that doing somewhere between 4-10 sets would be to maintain muscle and 15–30 sets per muscle per week is ideal for building muscle.

Do enough reps per set: Most research shows that doing 4–30 reps per set will build muscle, but that we gain more muscle by keeping most of our training in the 8–20 rep range.

Rest long enough between sets: The body has a limited supply of ATP, and it must be replenished for work to continue. With that being said, the amount of rest taken in between sets is directly related to how much energy will be available to the muscles for the following set. To recover properly between sets, we usually need to rest somewhere between 2–5 minutes between sets to recover properly and stimulate more muscle growth.

Train often enough: to maximize the rate of muscle growth, you want to train your muscles 2–4 times per week, and 4-day workout splits are perfect for this.

Train hard enough: to make sure that you’re challenging your muscles, you need to bring sets within 0–3 reps of failure on most sets.

You don’t need to hit PRs every workout, but you should always try to either add weight to the bar, reps, or extra sets. That’s how we achieve progressive overload, becoming bigger and stronger over time. There’re specific programs such as the IG4x where we create a progressive overload for you each weak. Setting the correct progressive sets with %2 weight overload is the key to maximum muscle growth. Try it free for 14 days IG4x, exercise videos, explanations, record your progress, and more. The interesting thing about the program is that we combine muscle hypertrophy, muscle focus, and strength.

How do you do the 4-day split workout?

The routine consists of 4 days of training with a day of rest in between. You can train each muscle group once per week or split up the recommended sets and reps across 4 days, working each muscle group  2 times per week. The combinations are endless, so you can set up which muscle groups to work on and also change it where you can muscle focus if you’re trying to develop a specific muscle group.

4-day Split Workout Routines

Monday: Chest/Biceps
Tuesday: Back/Triceps
Wednesday: Off
Thursday: Legs
Friday: Shoulders/Back/Abs
Saturday: Off
Sunday: Off

Monday: Chest/Biceps
Tuesday: Back/Shoulders
Wednesday: Off
Thursday: Legs/Abs
Friday: Shoulders/Arms
Saturday: Off
Sunday: Off

Monday: Back/Triceps
Tuesday: Chest/Biceps
Wednesday: Off
Thursday: Legs
Friday: Shoulders/Abs
Saturday: Off
Sunday: Off

Monday: Chest/Back
Tuesday: Legs/Shoulders
Wednesday: Off
Thursday: Back/Chest
Friday: Biceps/Triceps
Saturday: Off
Sunday: Off

Monday: Chest/ Biceps
Tuesday: Back/Abs
Wednesday: Off
Thursday: Shoulders/Triceps
Friday: Legs/Abs
Saturday: Off
Sunday: Off

Monday: Back /Hamstring
Tuesday: Chest /Biceps
Wednesday: Off
Thursday: Legs/Triceps
Friday: Shoulders/Back
Saturday: Off
Sunday: Off

Monday: Chest/Back
Tuesday: Off
Wednesday: Quads/ Hams
Thursday: Shoulders/Biceps/Triceps
Friday: Off
Saturday: Back/Calves /Abs
Sunday: Off

Monday: Quads/Hamstrings
Tuesday: Chest/Triceps
Wednesday: Off
Thursday: Off
Friday: Back/Traps/Calves
Saturday: Shoulders/Biceps
Sunday: Off

Monday: Chest/Biceps/Abs
Tuesday: Quads/Hams
Wednesday: Off
Thursday: Shoulders/Triceps/abs
Friday: Off
Saturday: Back/Calves/abs
Sunday: Off

Monday: Quads/Hams/abs
Tuesday: Chest/Bicep/Calves
Wednesday: Off
Thursday: Back/ Traps/Abs
Friday: Shoulders/Tricep/Calves
Saturday: Off
Sunday: Off

Monday: Chest
Tuesday: Off
Wednesday: Back
Thursday: Arm/Shoulders
Friday: Off
Saturday: Legs
Sunday: Off

Monday: Chest/Biceps/Abs
Tuesday: Back/Trap
Wednesday: Off
Thursday: Shoulders/Triceps
Friday: Quads/Hamstrings/Calves
Saturday: Off
Sunday: Off

Monday: Chest/Back
Tuesday: Legs
Wednesday: Off
Thursday: Shoulders/Traps
Friday: Biceps /Triceps
Saturday: Off
Sunday: Off

Monday: Chest/Biceps /Abs
Tuesday: Legs
Wednesday: Off
Thursday: Back/Traps
Friday: Off
Saturday: Shoulders/Triceps/calves
Sunday: Off

Monday: Quads/Hamstrings/Calves
Tuesday: Shoulders/Triceps/Abs
Wednesday: Off
Thursday: Back/Traps/Calves
Friday: Chest/Biceps/Abs
Saturday: Off
Sunday: Off

Muscle Focus

Monday: Chest/Back
Tuesday: Legs
Wednesday: Off
Thursday: Chest/Back
Friday: Off
Saturday: Chest/Shoulder/Arms
Sunday: Off

Monday: Quads/Hams/Calves
Tuesday: Chest/Back /Biceps
Wednesday: Off
Thursday: Quads/Hams/calves
Friday: Off
Saturday: Shoulders/Triceps/Quads
Sunday: Off