4 Day Workout Split Part 1!
The 4 Day Workout Split – in this exclusive 2-Part Series, I’ll provide several complete routines and cover everything you need to know! Have you found that doing chest, shoulders, and triceps on Push day of a 3 day split is too much work? That’s where the 4 Day Workout Split comes in! By adding a 4th day devoted to shoulders and traps, you can give these areas the attention they deserve! If you’re ready to rock, here’s everything you need to know about this Split, starting with Part 1!
What Is The 4 Day Workout Split?
The 4 day workout split divides your body into 4 parts. For example, you spread pushing muscles out over two days. You can do chest and triceps on one day, shoulders and traps on another. The 4 day workout split leaves 3 full days for recovery. The advantage of this split is that you can do a little more total work per muscle group. It’s no secret that sufficient volume promotes complete development. If there’s a downside, the 4 day is not quite as flexible as the classic 3 day (push, pull, legs) workout split.
Here’s Some Common 4 Day Workout Split Routines
Here’s several of the most common 4 day workout split routines.
4 Day Workout Split # 1 – The Classic Routine
This is one of the most popular 4 day workout split routines. It’s a classic routine that’s common in bodybuilding as well as all styles of lifting.
Example Classic 4 Day Workout Split
Most of you no doubt belong to a gym, but for those that don’t, this routine can be done in your home gym using virtually any equipment. It’s designed to provide a rest day before and after leg day. That’s because leg training,when done right, can be especially taxing. As noted, it spreads chest, shoulders and triceps over 2 workouts. As good as the 3 day push/pull/legs routine is, it forces a lot of work on push day. As noted, this routine solves that problem.
Day 1: Chest, Triceps
Bench Press
Warm up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
4 Working sets x 6-8 reps
Incline Press
2 sets x 6-8 reps
Incline Dumbbell Flyes
2 sets x 6-8 reps
Close Grip Bench Press
2 sets x 6-8 reps
EZ Bar Extension
2 sets x 6-8 reps
Crunch
2 sets x 15 reps
Day 2: Off
Day 3: Back, Biceps
Deadlifts
Same as bench press
Bent Rows
2 sets x 6-8 reps
Pull Ups
2 sets x as many as possible
Alternate Exercise: Lat Pulldowns
Do this if pull ups are too difficult
2 sets x 6-8 reps
EZ Curls
2 sets x 6-8 reps
Hammer Curls
2 sets x 6-8 reps
Wrist Curl
2 sets x 8-10 reps
Hanging Leg Raise
1 set x 10 reps
Crunch
2 sets x 15 reps
Day 4: Shoulders, Traps
Overhead Press
Same as bench presses
Superset: Side Laterals/Bent Over Laterals
2 sets x 8 reps
Do this as one exercise. You are performing 8 reps of each movement.
Shrugs
3 sets x 6-8 reps
Ab Wheel
3 sets x 10 rollouts
Day 5: Off
Day 6: Legs
Squats
Same as bench presses, except perform 5 working sets
Lying Leg Curls
3 sets x 8 reps
Standing Calf Raises
2 sets x 10-12 reps
Seated Calf Raises
2 set x 10-12 reps
Crunch
2 sets x 15 reps
Day 7: Off
4 Day Workout Split – Performance Notes
You have some room to move your exercise days if needed. You can also move your rest days if you want to. Legs and back, biceps are big days. You’re doing both squats and deadlifts. That’s why there’s a rest day before and after leg day.
You can change any of the exercises as needed. However, I suggest sticking with the first exercise for each bodypart as it’s a key compound movement. This is important if your goal is size and strength. Otherwise, you can change exercises to fit your goals and equipment.
Concentrate on proper exercise form. Make sure you lift the weight under control. Don’t rush your reps. Also, don’t let momentum do the work for you. This is critical. I see it at the gym all the time: lifters rushing through their (partial) reps like maniacs. I also see lots of lifters doing little quarter reps. Don’t do that! Use the entire range of motion and do your reps as described in the next paragraph.
As far as tempo, take 2-3 seconds to lift the weight. Then take 4-6 seconds to return to the start position (yep, we’re talking negative emphasis). On your last set of each exercise, hold in the fully stretched position for 4-5 count.
I know the current trend is to stop a few reps shy of failure, but I suggest stopping when you can’t complete your last rep. This should happen in the rep totals listed for each exercise. At that point, you can also push farther using techniques such as rest-pause.
With rest-pause, you train to failure and rack the weight for a 10 count. Unrack and do as many reps as you can. Rack the weight again and repeat a 3rd time.The exception is if size and strength are not your goals. In that case, do not train to failure.
Rest 60-120 seconds between sets.
When you can do 2 more reps than your target for 2 workouts in a row (the 2×2 rule), add 10% more weight to your exercise for major muscle groups and 5% more weight to your exercises for smaller muscles.
Add weight to as many exercises as possible. If you can’t do more weight, try adding 1-2 more reps. The idea is to keep your workouts progressive. As I have written in the past, progressive overload is a major key to progress.
The Upper/Lower 4 Day Workout Split
This is another popular 4 day workout split routine. In this case, you’ll rotate your upper body and lower body, performing 4 workouts a week. This is the same workout as used in a 3 day workout split. The difference is , as noted, you’re doing two upper and lower workouts all in one week.
Upper/Lower Example
Upper Body: Monday/Thursday
Deadlifts
Warm up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
3 Working sets x 6-8 reps
Lat Pulldowns
3 Working sets x 6-8 reps
Bench Press
Warm up over 2 sets:
- 20% RM x 10 reps
- 40% RM x 8 reps
3 Working sets x 6-8 reps
Seated Overhead Press
2 Working sets x 8 reps
Dumbbell Side Laterals
2 Working sets x 8 reps
EZ Curls
3 Working sets x 8 reps
Triceps Pressdowns (alternate every other workout with EZ bar Extensions)
3 Working Sets x 8 reps
Ab Wheel – Alternating Roll Side To Side
2 Sets x 10 Rollouts
Crunch
2 Sets x 15 reps
Lower Body: Days 2 & 5
Wednesday Off
Lower Body – Tuesday/Friday
Squats
Warm up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
5 Working sets x 6-8 reps
Lunge
2 Working sets x 8 reps
Leg Curls
4 Working sets x 8 reps
Standing Calf Raises
3 Working Sets x 12 reps
Seated Calf Raises
3 Working sets x 12 reps
Ab Wheel
2 Sets x 10 Rollouts
Crunch
2 Sets x 15 reps
Performance Notes
You can move training days to fit your schedule. Still, make sure you try and have a rest day after 2 workouts. If you find you’re overtraining, you can reduce the set totals. Another option is to spread it out over 8 days. The 8th day would add another rest day.
Follow the info above regarding exercise form and rep performance, and use the same rep tempo guidelines. Also, you can add the rest pause technique if desired.
Use a 60-120 second rest between sets, add weight as discussed.
If your goal is size and strength, stick with the exercises listed, if possible. Otherwise, change the exercises (not the first exercise per muscle group) to fit your own goals. For example, never drop squats, but you can change lunges and/or leg curls if needed.
The 4 Day Workout Split With Legs Emphasis
There’s several ways you can break up your physique. This routine is just one example, and it is size-oriented. That’s because it breaks up your workouts so a major movement is being done each day. If you choose to break up the 4 Day differently, make sure you do it logically. For example, keep pushing muscles together, and pulling together. Otherwise, allow 2-3 days between workouts. Or: Day 1 can be chest and shoulders, Day 2 could be back, Day 3 rest, Day 4 legs, Day 5 rest, Day 6 Arms, Day 7 rest.
Day 1: Back, Biceps
Pullups
2 x 8-10 (add a weighted belt if need be)
Bent Rows
Warm up over 2 sets:
- 20% RM x 10 reps
- 40% RM x 8 reps
3 Working sets x 6-8 reps
Close-Grip Lat Pulldowns
3 sets x 6-8 reps
EZ Curls
2 sets x 8 reps
Hammer Curls
2 sets x 8 reps
Day 2: Quad-Dominant
Squats
Warm up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
6 Working sets x 12, 10, 8, 6, 5, 5
reps
Barbell Lunge
4 Working sets x 8, 6, 5, 5 reps
Standing Calf Raises
2 Working Sets x 12 reps
Seated Calf Raises
2 Working sets x 12 reps
Ab Wheel
3 Sets x 10 Rollouts
Day 3: Chest, Shoulders, and Triceps
Bench Press
Warm up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
3 Working sets x 6-8 reps
Incline Press
3 sets x 6-8 reps
Overhead Press
3 sets x 6-8 reps
Close Grip Bench Press
2 sets x 6-8 reps
Triceps Pressdowns
2 sets x 8 reps
Crunch
2 sets x 15 reps
Day 4: Hamstrings and Glute-Dominant
Deadlifts
Same as bench press except 5 sets x 6-8 reps
Lying Leg Curls
3 sets x 8 reps
Hanging Leg Raise
3 sets x 10 reps
Crunch Side To Side
2 sets x 12 reps
Performance Notes
As noted, every workout day begins with a major exercise like squats, pullups, bench presses, and deadlifts.
Follow the information presented above regarding form. Also use the same rep performance and tempo. Add rest pause as desired. Use a 60-120 second rest period and add weight as discussed.
What About Warming Up?
In all the workouts, you’re warming up on the first exercise. Still, you may want to do additional warm ups. Dynamic warmups are ideal.
What’s a dynamic warmup? It’s a series of movements that activate your nervous system and increase your body temperature. It will also increase your range of motion. Finally, it warms up your joints. This is important for injury prevention.
Here’s an example of a dynamic warmup routine. Anyone can do this warm up.
- Jump Rope x 20
- Jumping Jacks x 20
- Bodyweight Squats x 15
- Bent Torso Twists x 10
- Shoulder Circles x 10
Adding Cardio
Whether you add cardio depends on your goals. If your primary goal is fat loss, you’ll want to add several (3-5) cardio sessions a week. You can do cardio after your workout. You can also do cardio early in the day. It’s a good idea to drink a small protein shake 20-30 minutes before your session. Beyond that, do your cardio on an empty stomach.
Summary
Part 1 of the 4 Day Workout Split Series covered several routines, performance tips, warming up, and cardio. Part 2 will cover the equipment home gym lifters can use to perform these routines, benefits of the 4 Day, nutritional guidelines, and supplements. Finally, we’ll look at whether or not the 4 Day is a good choice for you. Read Part 1 and then jump right to Part 2!