A Comprehensive 4 Day Workout Split for Weight Training

A 4 day workout split is ideal for those who want to build muscle and strength without spending every day in the gym. This routine allows you to target each muscle group effectively while providing enough recovery time to optimize gains.

Day 1: Upper Body Push (Chest, Shoulders, Triceps)

Focus: Build strength and mass in the chest, shoulders, and triceps.

• Warm-Up:
  • 5-10 minutes of light cardio (e.g., rowing or cycling)
  • Dynamic stretches focusing on the upper body

Main Workout:

1. Bench Press (4 sets of 6-8 reps)
2. Overhead Shoulder Press (4 sets of 6-8 reps)
3. Incline Dumbbell Press (3 sets of 8-10 reps)
4. Lateral Raises (3 sets of 10-12 reps)
5. Tricep Dips (3 sets of 8-10 reps)
6. Cable Tricep Pushdowns (3 sets of 10-12 reps)

Cool Down:

• Stretching the chest, shoulders, and triceps
• Light cardio for 5 minutes

Day 2: Lower Body (Legs and Abs)

Focus: Strengthen and build muscle in the legs and core.

• Warm-Up:
  • 5-10 minutes of light cardio (e.g., jogging, cycling)
  • Dynamic stretches focusing on the lower body

Main Workout:

1. Squats (4 sets of 6-8 reps)
2. Deadlifts (4 sets of 5-7 reps)
3. Leg Press (3 sets of 8-10 reps)
4. Leg Curls (3 sets of 10-12 reps)
5. Calf Raises (4 sets of 12-15 reps)
6. Hanging Leg Raises (3 sets of 10-12 reps)
7. Plank (3 sets of 1-2 minutes)

Cool Down:

• Stretching the legs and abs
• Light cardio for 5 minutes

Day 3: Rest or Active Recovery

Focus: Allow your muscles to recover while staying active.

• Active Recovery:
  • Light cardio (e.g., walking, swimming)
  • Yoga or stretching exercises

Day 4: Upper Body Pull (Back, Biceps, Rear Delts)

Focus: Build a strong, defined back and arms.

• Warm-Up:
  • 5-10 minutes of light cardio (e.g., rowing, elliptical)
  • Dynamic stretches focusing on the back and arms

Main Workout:

1. Deadlifts (4 sets of 5-7 reps)
2. Pull-Ups (4 sets of 8-10 reps)
3. Bent-Over Rows (4 sets of 6-8 reps)
4. Face Pulls (3 sets of 10-12 reps)
5. Barbell Curls (3 sets of 8-10 reps)
6. Hammer Curls (3 sets of 10-12 reps)

Cool Down:

• Stretching the back and biceps
• Light cardio for 5 minutes

Day 5: Lower Body & Abs

Focus: A second leg and core day to ensure balanced development.

• Warm-Up:
  • 5-10 minutes of light cardio (e.g., cycling)
  • Dynamic stretches focusing on the lower body

Main Workout:

1. Lunges (4 sets of 8-10 reps per leg)
2. Leg Extensions (3 sets of 10-12 reps)
3. Romanian Deadlifts (4 sets of 6-8 reps)
4. Seated Calf Raises (4 sets of 12-15 reps)
5. Russian Twists (3 sets of 15-20 reps per side)
6. Bicycle Crunches (3 sets of 15-20 reps per side)

Cool Down:

• Stretching the legs and core
• Light cardio for 5 minutes

Day 6 & 7: Rest and Recovery

Focus: Allow muscles to fully recover and repair, promoting growth.

• Activities:
  • Light cardio, yoga, or complete rest
  • Focus on mobility work and gentle stretching

Conclusion

A 4 day workout split offers an effective balance between training intensity and recovery. By strategically targeting different muscle groups and allowing sufficient rest, you can optimize muscle growth, strength, and overall fitness. Remember to complement your workouts with proper nutrition, hydration, and sleep for the best results.