4 Day Split - Muscle Building Workout 4 Days On, 1 Off

4 Day Split - Muscle Building Workout 4 Days On, 1 Off

It's time for a muscle building workout split that's a little quirky, a little zany... A little unconventional.

A 4-day split that cycles over the course of 5 days. Yes, 5. Not a week.

It seems like every workout system under the sun revolves around the conventional work week. Unfortunately, not all of us like to train that way.

This 4x/week split allows you to target each body part more frequently without using an all-out, full body workout approach. As a more seasoned lifter, I prefer this method.

Full body approaches aren't always enjoyable. Warm-up sets on the big, compound movements can take forever. If I'm forced to work both squats and bench presses in a given session, I'll be in the gym for two hours.

This is not happening. Few of us have the time or desire to live in the gym.

In addition, some of us just like to focus on 1-2 body parts per session. Bomb. Blast. Blitz. Annihilate. Destroy. It has become "cool" to make fun of this style of training, but I don't care. I like it. Use it. And I'm certainly not small or weak.

In the long run, any type of split or approach will serve you well - if you are crushing progression in the gym and making every set count.

4 Day Split

Here is a sample schedule.
  • Day 1 - Chest & Triceps
  • Day 2 - Back & Biceps
  • Day 3 - Shoulders & Traps
  • Day 4 - Legs
  • Day 5 - Off
You can also insert an additional rest day in between any session if you need it, or need a more flexible plan.

Nothing special about this approach. Push every set for as many quality reps as possible, and add weight when it makes sense. Progressive overload is king. Don't forget it. No challenge, no gains.

Back up this program with good nutrition. Here are some guidelines and suggestions.
  • 180 to 220 grams of protein per day.
  • 25 to 30% of your daily calories from fats.
Chest and Triceps
4 Day Split
Exercise Sets Reps
Bench Press  3  8-10
Alternating Dumbbell Bench Press  3  10-12
Push Ups  2  AMAP
Machine Chest Press  2  12-15
Low Cable Crossovers  3  12-15
Incline Close Grip Bench Press  3  8-10
EZ Bar Cable Triceps Extensions  2  12-15
Lying Dumbbell Triceps Extensions  2  12-15

Back and Biceps
4 Day Split
Exercise Sets Reps
Deadlifts  2  6-8
One Arm Dumbbell Rows  2  15
Lat Pull Downs  3  10-12
Seated Cable Rows  3  10-12
Stiff Arm Lat Pull Downs  3  12-15
Reverse Grip Lat Pull Down  3  12-15
EZ Bar Seated Cable Curls  2  12-15
Dumbbell Curls  2  15

Shoulders and Traps
4 Day Split
Exercise Sets Reps
Seated Dumbbell Overhead Press  3  8-10
Superset: Side Lateral Raises + Dumbbell Upright Rows  2  10
Military Press  2  15
Machine Overhead Press  3  12
Cable Upright Rows  3  12-15
Bent Over Reverse Flys  3  12-15
Power Shrugs  2  10
Dumbbell Rows  2  15

4 Day Split
Exercise Sets Reps
Squats  3  6-10
Leg Press  3  12-15
Bench Step Ups  2  20 each leg
Leg Extensions  3  15
Hack Squats  2  10-12
Leg Curls  3  12-15
Dumbbell Romanian Deadlifts  2  8-10
Reverse Hack Squats  2  8-12
Previous article 10 Bicep Exercises You Have to Try


FRank Arthurton JR - November 12, 2019

I really enjoy this four day split workout. It’s keeping me motivated, pumped and lean. Thanks!

I’m looking for a total body workout to incorporate into my program. Please send if you can.

Frank A.

Leave a comment

Comments must be approved before appearing

* Required fields