Beginner 4x/Week Split

Beginner 4x/Week Split

This 4-day split will allow you to effectively attack the target muscle groups each day. It also provides recovery on Wednesdays and the weekend.

Compound and isolation exercises are used to properly stimulate each muscle group for optimal results. This 12-week program contains 6-8 exercises per day that will prove to be both challenging and rewarding.

Rest Periods Between Sets

Keep your rest periods between sets close to what is listed below. Rest up to two minutes when changing from one exercise to another.

Related: The Ultimate 3 Day Workout Split 1500 Reps of Pain!

These rest periods are important because they ensure that you are getting the correct recovery for each particular exercise. Don't increase the rest periods in an attempt to reach the listed rep and set schedule.

Choosing Weights for Each Exercise

Choose the weight for each exercise based on the following guideline:

If you can perform all the sets with the number of reps listed on an exercise then it is time to increase the weight.

Ideally, the weight should be high enough that you can reach the reps listed on the first set and have difficulty reaching the reps listed on the last two sets. Constantly challenging yourself with a progressively heavier load will provide the best results.

4 Day Workout Program Outline

  • Monday - Chest & Biceps
  • Tuesday - Back & Abs
  • Thursday - Shoulders, Triceps & Abs
  • Friday - Legs
Anytime you see AMRAP listed under reps you should push yourself to perform as many reps as possible.

12 Weeks of Gains

Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. Properly fuel yourself with at least one gram of protein per pound of body weight. Do your best to get approximately 50% of your calories from carbohydrates and make sure you are eating enough healthy fats.

Correct nutrition will allow your body to properly repair itself as you push yourself in the gym with this program. Nourish yourself with carbohydrates and protein after working out to help aid recovery. MTS Nutrition Machine Whey provides 25 grams of protein that provides excellent macros quickly and easily.

Investigate the benefits of beta-alanine and creatine; consider utilizing them if you are not already.
Chest & Biceps
Exercise Sets Reps Rest
Bench Press  4  5  90
Incline DB Presses  3  8  60
Flat DB Flyes  4  12  45
Barbell Curls  4  5  90
Preacher Curls  3  8  60
Incline DB Curls  3  12  45

Back & Abs
Exercise Sets Reps Rest
Wide Grip Pull-Ups  4  AMAP  90
Barbell Bent Rows  4  8  90
Seated Cable Row  3  8  60
Lat Pull-Downs  3  12  60
Hanging Leg Lifts  4  AMAP  60
Kneeling Cable Crunch  3  12  45

Shoulders, Triceps & Abs
Exercise Sets Reps Rest
Military Press  4  5  90
Upright Rows  4  8  60
DB Lateral Raises  3  12  60
Bent Reverse Flyes  4  8  60
Incline Skull Crushers  4  8  60
Close Grip Bench Press  3  8  60
Rope Push-Downs  3  12  45
Hanging Knee Raises  4  AMAP  60

Exercise Sets Reps Rest
Back Squats  4  6  90
Leg Press  4  8  60
Romanian Deadlifts  4  8  60
Lying Leg Curls  4  12  45
Standing Calf Raise Machine  4  12  60
Seated Calf Raise Machine  3  12  45

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Peter Hill - March 26, 2021
Heavy biceps workout the day before back day, not good… better like this here

Monday: chest biceps… Tuesday: legs… Thursday: delts triceps… Friday: back

David Miller - January 11, 2019

yea pretty much a pro , was to easy for me to get so jacked . whats holding you back scott?

Derek Johannis - January 11, 2019

Similar to an upper lower workout 2x week. I like the higher frequency, but this could have its place depending on the persons recovery ability.

Rafael Martin - January 11, 2019

What about splitting it up this way:
Day 1-Chest/Back
Day 2-Shoulders/Abs
Day 3-Biceps/Triceps
Day 4-Legs

Kevin Woolfork - January 11, 2019

Four weeks in. Eight weeks to go!

jeff gray - January 11, 2019

I do a similar four day split with two days for push muscles since they are my weakest groups, 1 pull day, and 1 leg day.

Kevin Woolfork - January 11, 2019

After a four week “break in” program, I just started this 12 week program with my stepson.

Scott Mcclellan - January 11, 2019

what david? your pro now" work that hard at any level and youll grow! beginner lol please davey

Smart Potato - January 11, 2019

Agreed! Just switch out Chest & Triceps/Friday = Shoulders, Biceps, and Abs… I do 4 days on, 3 days active rest. Such a great schedule!

neil underwood - January 11, 2019

It’s good. I recommend changing the order so you’re not working biceps the day before back though. I posted a comment here several days ago about that concern but it looks like the folks at Tiger Fitness deemed it inappropriate and deleted it.

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