The 4 day split program is an excellent way to build muscle. Here is how to implement it into your training.
How to Build Muscle: The 4 Day Split Program
Strength and muscle building can help and support the other. You can hardly build strength without muscle, just as you can’t build muscle without strength. But still there are differences.
When we talk about hypertrophy, it is important to remember that everybody is different. Two people can be on the exact same program and experience different results. However the underlying principles of hypertrophy, like strength training, are universal.
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Some athletes get jacked using bodyweight movements, or just by looking at the weights, whilst others have to work twice as hard to put on the same amount of muscle. This is an important reminder.
You can choose to follow the practices of the biggest guy or fittest female in the gym, but the methods that work for them might not work at all for you.
Once you understand the principles then you can adapt and apply the right methods in order to find the best way for you.
What is Hypertrophy?
Hypertrophy is simply the increase in size of an organ or tissue through the enlargement of the cells that comprise it.
A hypertrophy program is designed not to increase strength or improve athletic performance (although there is an overlap, of course), but to primarily cause muscular growth by increasing the size of your muscle fibres.
Remember, the 4 Day Split Program is not designed to improve strength or power. This program is strictly for the purpose of gaining serious muscle size.
Use this plan for 6 – 8 Weeks, than change in order to stop the muscles getting too used to a certain workload.
The 4 Day Split Program is a killer. You do not use heavy weights, but you won´t need them.
How to Build Muscle: 4 Day Workout Split Program
- Day 1 – Back and Biceps
- Day 2 – Chest and Triceps
- Day 3 – OFF
- Day 4 – Quads, Hamstrings and Calves
- Day 5 – Shoulders, Traps and Forearms
- Day 6 – OFF
- Day 7 – OFF
| Day 1 | ||
|---|---|---|
| Back and Biceps | ||
| Exercise | Sets | Reps |
| Deadlift | 2 | 5 |
| One Arm Dumbbell Row | 3 | 8-12 |
| Wide Grip Pull Up or Lat Pull Down | 3 | 10-12 |
| Barbell Row | 3 | 8-12 |
| Seated Cable Row or Machine Row | 5 Minutes | Burn |
| EZ Bar Preacher Curl | 3 | 10-12 |
| Concentration Curl | 3 | 10-12 |
| Seated Dumbbell Curl | 5 Minutes | Burn |
| Day 2 | ||
|---|---|---|
| Chest and Triceps | ||
| Exercise | Sets | Reps |
| Bench Press | 3 | 6-10 |
| Incline Dumbbell Bench Press | 3 | 8-12 |
| Chest Dip | 3 | AMAP* |
| Cable Crossover or Pec Dec | 3 | 12-15 |
| Machine Press or Dumbbell Bench Press | 5 Minutes | Burn |
| EZ Bar Skullcrusher | 3 | 8-12 |
| Two Arm Seated Dumbbell Extension | 3 | 8-12 |
| Cable Tricep Extension | 5 Minutes | Burn |
| Day 4 | ||
|---|---|---|
| Quads, Hamstrings and Calves | ||
| Exercise | Sets | Reps |
| Squat | 3 | 6-10 |
| Leg Press | 3 | 15-20 |
| Hack Squat or Dumbbell Lunge | 3 | 8-12 |
| Leg Extension | 5 Minutes | Burn |
| Stiff Leg Deadlift | 3 | 8-12 |
| Leg Curl | 5 Minutes | Burn |
| Standing Calf Raise | 3 | 10-15 |
| Seated Calf Raise | 5 Minutes | Burn |
| Day 5 | ||
|---|---|---|
| Shoulders, Traps and Forearms | ||
| Exercise | Sets | Reps |
| Seated Barbell Press | 3 | 6-10 |
| Seated Arnold Press | 3 | 8-12 |
| Dumbbell Lateral Raise | 3 | 10-15 |
| Hammer Strength Press or Smith Press | 5 Minutes | Burn |
| Upright Row | 3 | 8-12 |
| Barbell Shrug or Dumbbell Shrug | 5 Minutes | Burn |
| Seated Barbell Wrist Curl | 3 | 12-15 |
| Barbell Static Hold | 5 Minutes | Burn |
*AMAP = As many as possible.
Barbell Static Holds. Instead of performing reps you simply hold the bar as long as possible.
How to Build Muscle: 4 Day Split Program
If you enjoyed learning about the 4 Day Split Program, check out these articles on German Volume Training and the Upper/Lower Body Split.
Why is Recovery Important?
An important goal of every training session is to break down muscle. Without recovery, a significant portion of that work might be a waste of time. So, what exactly happens during recovery? That’ll depend on the person and activity, but generally, four different things are happening while you’re resting.
Synthesis of protein: This is what leads to muscle growth. During recovery is when most muscle is built, because muscle protein synthesis increases by 50% four hours after a workout (like resistance training).1
Rebuilding of muscle fibres: Microtears in muscle fibers are a normal part of exercise, happening when we put strain on our muscles. Recovery allows these fibers to heal and become stronger during that process.
Fluid Restoration: We sweat (and lose a lot of fluid through exhaled air).2 Hydrating before, during and after a workout is important, because these fluids help deliver nutrients to organs and muscle through the bloodstream.
[wpcode id=”229888″]Removal of metabolic waste products: Acids (via that pesky little proton associated with lactate) accumulate during a workout, and recovery gives the body time to restore intramuscular pH and re-establish intramuscular blood flow for oxygen delivery (among other things).
Try the 4 Day Split Program!
Check out these different workouts.
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FAQ: The 4 Day Split Program
What is a 4-day split workout?
A 4-day split workout is a training routine that divides exercises into four separate sessions per week, focusing on different muscle groups each day. This allows for more targeted workouts and adequate recovery time between sessions.
Why choose a 4-day split over other workout routines?
A 4-day split is ideal for building muscle mass because it provides a balance between workout intensity and recovery. It allows for high-volume training on specific muscle groups without overtraining, which can be a risk with more frequent workout schedules.
How should I structure my 4-day split routine?
Common structures include:
Upper/Lower Split: Alternating between upper body and lower body workouts.
Push/Pull Split: Dividing workouts into pushing movements (chest, shoulders, triceps) and pulling movements (back, biceps).
Body Part Split: Focusing on specific muscle groups each day, such as chest/triceps, back/biceps, shoulders/abs, and legs.
Can beginners follow a 4-day split workout?
While a 4-day split can be effective for beginners, it’s important to have a basic understanding of exercise form and technique. Beginners may also benefit from starting with a simpler routine, such as a 3-day full-body workout, before progressing to a 4-day split.
How do I ensure proper recovery between workouts?
Rest and recovery are crucial in a 4-day split program. A common schedule is 2 days on, 1 day off, 2 days on, and 2 days off. This allows muscle groups to recover while maintaining workout intensity throughout the week.
What should I do on rest days?
Rest days should focus on active recovery, such as light stretching, yoga, or walking. This helps reduce muscle soreness and promotes overall recovery without hindering muscle growth.
What kind of diet should I follow while on a 4-day split program?
A diet rich in protein, healthy fats, and complex carbohydrates is essential to support muscle growth. Ensure you’re consuming enough calories to fuel your workouts and recovery. Hydration and proper supplementation (like protein shakes) can also aid in muscle repair and growth.
Can I combine cardio with a 4-day split routine?
Yes, cardio can be incorporated, but it should be balanced with strength training to avoid overtraining. Low to moderate intensity cardio on rest days or after weight training sessions can help with overall fitness without compromising muscle gains.
What are some common exercises included in a 4-day split program?
Typical exercises include compound movements like squats, deadlifts, bench presses, and rows, as well as isolation exercises such as bicep curls, tricep extensions, and leg raises. The key is to target each muscle group effectively during each session.
How long should I follow a 4-day split program?
A 4-day split can be followed for 6-8 weeks before changing the routine to prevent plateaus. Periodically altering your workout routine keeps the muscles challenged and promotes continuous growth.
image sources
- Mat-Fraser-DB: Photo courtesy of CrossFit Inc
- How-to-build-muscle: Photo courtesy of CrossFit Inc
