4 Day Workout Split

What is a 4-day workout split?

A 4-day workout split is a training schedule that divides your training across four weekly sessions, typically using an upper/lower format. Each muscle group gets trained twice per week, which research consistently shows is superior to once-weekly training for building strength and muscle.

How is the 4-day split structured?

Days 1 and 3 handle upper body work with compound pressing, rowing, shoulder, and arm exercises. Days 2 and 4 cover lower body through squats, hip hinges, single-leg work, and direct leg isolation. Three rest days per week keep recovery manageable.

Is a 4-day split good for beginners?

A 4-day split works for a wide range of experience levels. Beginners can use it once they are comfortable with the main compound lifts, while intermediate and advanced lifters can push the intensity knowing they have adequate recovery time built in.