This 4-Day Workout Split Takes The Guesswork Out Of Your Strength Training
Put a finger down if you’ve ever experienced having to wonder, What workout should I do today? Well, same! Between HIIT workouts, resistance training, Pilates, and cardio, it’s easy to get overwhelmed. That’s where a four-day workout split can make your life a whole lot easier.
As the name implies, a workout split is a structured plan that divides your workout sessions for the week by body part or movement type, says Samantha Rothberg, CSCS, a certified strength and conditioning specialist and founder of Samantha Rothberg Fitness. (More specifically, a four-day workout split means your programming is based on four scheduled lift days per week, without repeating the same workout twice, she explains. We'll delve deeper into four-day splits next.)
How you structure a workout split depends on your goals. Someone focused on muscle growth may opt for splits based on muscles groups such as back and biceps, legs, and chest and triceps, for example. A person focused on general fitness may dedicate their splits to movement patterns such as push and pull days, or an upper- and lower-body split, says Rothberg.
Oh, and by the way, a four-day workout split can also help prevent injury and overtraining since each body part or muscle group has sufficient time to recover between lifting sessions, says Marcel Dinkins, CPT, a New York-based certified personal trainer, Peloton Tread instructor, and former Army officer.
If four-day workout splits have piqued your interest, keep scrolling for everything you need to know about splits—plus a killer four-day workout split, programmed by Rothberg.
Meet the experts: Samantha Rothberg, CSCS, is a certified strength and conditioning specialist and founder of Samantha Rothberg Fitness. Marcel Dinkins, CPT, is a New York-based certified personal trainer, Peloton Tread instructor, and former Army officer.
What is a 4-day workout split?
A four-day workout split simply means that your programming is based on four lifting days per week, without repeating the same workout twice, says Rothberg.
How you organize those sessions depends on your goals, lifestyle, and current fitness level, but the split typically involves targeting different muscle groups on each of the four days to allow for more focused training, explains Dinkins.
The idea is also to divvy up your workouts so each body part is given adequate time to recover.
Benefits Of A 4-Day Workout Split
Training volume. Training four days a week and alternating movement patterns and muscle groups allows you to increase overall volume without hammering the same muscles each day, says Rothberg.
Specificity. “With four days dedicated to lifting, you can really tailor your workouts to specific goals and movements,” says Rothberg. For example, if your goal is to work on your deadlift, a four-day split gives you time to zero in on technique-focused days alongside heavier lifting sessions, while also having three days of built-in rest to minimize the risk of overtraining, she says.
Muscle growth. Lifting more gives you time to focus on improving your technique and form, in turn, leading to more muscle growth and neuromuscular development, says Rothberg. After all, developing solid movement patterns augments neuromuscular connections so your workouts will be more effective and efficient, she explains. You can also focus on progressive overload with a 4-day workout split by gradually increasing intensity or weight overtime to stimulate muscle growth, adds Dinkins.
Forced recovery. A workout split ensures that you never train the same muscle groups or movement patterns back to back, says Rothberg. As a result, you’ll approach each day as refreshed as possible which leads to a more effective workout, she explains. Plus, adequate rest and recovery is key for reducing the risk of overtraining and injury, Dinkins adds.
Efficiency. If you’re pressed for time, workout splits pack an efficient punch. With only four training sessions per week, each day focuses on a specific muscle group, promoting balanced development and preventing boredom in your routine, says Dinkins. With three off days, you’ll have flexibility in your weekly schedule and time for other activities, she adds.
Four-Day Workout Split To Try
Equipment: Dumbbells, kettlebell, resistance band | Good for: Total body
Instructions: Each workout contains supersets, which is two exercises you complete back to back, with little rest. Perform each superset for the designated reps, rest for up to one minute, then move onto the next set.
Day 1
Complete three rounds of each superset.
Superset 1
Chest Press
How to:
Lie face-up with knees bent and feet flat on the floor.
Holding a dumbbell in each hand, extend arms directly above shoulders, palms facing toes.
Slowly bend elbows, lowering weights out to the side until elbows form 90-degree angles.
Drive dumbbells back up to starting position. That’s 1 rep. Complete 10 reps.
Alternating Bent-Over Row
How to:
Grab weights and stand with feet shoulder-width apart, knees slightly bent.
Bend forward from hips to lower chest toward the floor, arms hanging directly from shoulders and palms facing toward one another.
Brace core, then pull one weight toward rib cage, squeezing shoulder blades.
Pause, then lower back to start. Repeat with other arm. That’s 1 rep. Complete 10 reps on each side.
Superset 2
Kettlebell Single-Arm Squat To Press
How to:
Start standing with feet shoulder-width apart, left arm out to side and strong, right hand holding kettlebell racked at shoulder.
Engage core, then squat, and return to standing, rotating palm away from body while pressing weight overhead until arm is straight and bicep is by ear.
Pause, then reverse motion to return to start. That's 1 rep. Complete 10 reps on each side.
Alternating Lat Pull-Down
How to:
With a band around thumbs, stand with feet hip-width apart, arms overhead, hands shoulder-width apart.
Pull right elbow down as the left arm stays extended overhead, then extend arm back overhead.
Repeat with left arm. That's 1 rep. Complete 10 reps on each side.
Superset 3
Hip Bridge With Chest Fly
How to:
Lie on back with knees bent and feet placed flat on the ground.
Hold dumbbells in each hand lifted above chest.
Lift hips toward ceiling, keeping core engaged.
Hold this glute bridge position (knees, hips and shoulders in a straight line), and lower arms to sides of body, parallel with shoulders, until hands are about six inches off ground.
Slowly reverse the arm movement and return to start. That's 1 rep. Complete 10 reps.
Rear Delt Fly
How to:
Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent.
Hinge forward at the hips and let your arms hang straight down from your shoulders, palms facing each other.
Raise both arms out to the sides as you squeeze your shoulder blades together with knuckles facing out and up and a microbend in elbows.
Pause at shoulder height.
Lower with control to return to start. That's 1 rep. Complete 10 reps.
Superset 4
Seated Biceps Curl
How to:
Sit with spine straight and tall and feet flat on the ground, hip-width apart.
Hold one dumbbell in each hand by sides, palms facing in.
Slowly curl dumbbells toward shoulders while rotating the palms of hands until they are facing you. Your elbows should move only slightly as you rotate the palms of the hands throughout the movement.
Hold for a count of one at the top.
Lower dumbbells back down to the starting position. That's 1 rep. Complete 12 reps.
Alternating Triceps Kickback
How to:
Start standing with knees slightly bent and body hinged forward at 45 degrees holding and a dumbbell in each hand, elbows bent, close to rib cage, and back behind body.
Keep right arm still, while extending the left elbow, pressing weight behind the body and squeezing triceps.
Lower left arm to start with control.
Repeat on the other side. That's 1 rep. Complete 12 reps on each side.
Day 2
Complete four rounds of each superset.
Superset 1
Goblet Squat
How to:
Hold a kettlebell (or the head of a dumbbell) at chest height with elbows bent and close to ribs. Stand with feet shoulder-width apart and toes slightly turned out.
Engage core and push hips back as if lowering into a chair. Keep chest upright and spine straight; push knees outward and distribute weight evenly through feet.
When thighs are parallel with the floor, press through feet to reverse the movement and return to start position. That's 1 rep. Complete 10 reps.
Dumbbell Romanian Deadlift
How to:
Stand with feet hip-width apart. Hold dumbbells out in front of you, near thighs.
Keeping back and legs straight, hinge at the hips and focus on sending your hips and butt back as you lower the dumbbells toward the ground. Keep your weight in your heels and inhale.
Maintain that position and lower yourself as far as your flexibility allows, ideally with the weight(s) landing at least in the middle of your shins.
Engage your glutes, contract your hips, and drive back to the starting position, locking your hips out at the top. Exhale. You should feel a squeeze in your hips and quads as you lock them out. That's 1 rep. Complete 10 reps.
Superset 2
Lateral Step-Up
How to:
Start standing to the right of a bench or stair, hands on waist and feet under hips. (Optional: Hold a dumbbell in each hand at sides.)
Step left foot onto bench or stair and keeping it extended, raise right leg off floor to hover.
Reverse movement to return to start. That's 1 rep. Complete 10 reps on each side.
Glute Bridge
How to:
Lay flat on the floor, feet hip-width apart, feet flat on floor. Rest weights on hips.
Inhale, then push through heels and engage glutes to extend hips up until body forms a straight line from shoulders to knees.
Exhale, then slowly reverse the movement to return to start so hips barely graze floor. That's 1 rep. Complete 10 reps.
Superset 3
Walking Lunge
How to:
Start standing with hands on hips and feet hips-distance apart. (Amp up the effort by holding dumbbells.)
Take one large step forward with your right leg, keeping your torso upright.
Bend knees and lower body into the lunge position, stopping when legs form 90-degree angles.
Press through your right foot and step forward again so that you land in the same position with your left side, as if you are "walking." That's 1 rep. Complete 10 reps on each side.
Kickstand Single-Leg RDL
How to:
Start standing with feet staggered, right foot forward, left foot back resting on the ball of your foot.
Put one part of the band around the right foot, and the other part in left hand.
Hinge forward while pushing hips back, keeping back straight, then return to starting position, keeping tension on the band the entire time. That's 1 rep. Complete 10 reps on each side.
Day 3
Complete three rounds of each superset.
Superset 1
Pushup To Plank Row
How to:
Start in a modified plank position, knees on ground, wrists under shoulders. Maintain a long spine with knees to head aligned.
Lower into a pushup so chest hovers just above the floor, and elbows are close to sides.
Push up from ground to return to modified plank position, then drive right elbow toward sky, performing a row.
Return right hand to ground.
Repeat row with left arm.
Return left hand to ground. That's 1 rep. Complete 5 reps on each side.
Halo
How to:
Start standing with feet hip-width apart holding the dumbbell with both hands in front of face, elbows bent and wide at sides. Engage core with belly button pulled in toward tailbone.
Keeping both elbows bent, and the rest of the body still, slowly circle the dumbbell around head once, keeping the weight at eye level. That's 1 rep. Complete 5 reps in each direction.
Superset 2
Overhead Press
How to:
Start standing with feet shoulder-width apart and dumbbells at shoulder height.
Inhale as you lock shoulder blades back and down and press dumbbells overhead, fully extending arms.
Exhale and engage core as you lower dumbbells back to shoulder height with control. That’s 1 rep. Complete 10 reps.
Gorilla Row
How to:
Stand with feet wider than hip-width apart, toes pointed out, and back flat.
Hinge forward at hips to grip dumbbells on the floor.
Bend and pull the right elbow back and up until just above your back, while the other dumbbell rests on the floor.
Low right arm back down with control to reverse the movement until the weight is back on the floor. Repeat on the other side. That’s 1 rep. Complete 10 reps on each side.
Superset 3
Close Grip Chest Press
How to:
Lie on your back with knees bent and feet flat on the floor. Hold a dumbbell in each hand with palms facing each other.
Keeping dumbbells together, press weights up over chest until arms are straight.
Then, with control, reverse motion and slowly lower to return to start. That's 1 rep. Complete 10 reps.
Rear Delt Fly
How to:
Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent.
Hinge forward at the hips and let your arms hang straight down from your shoulders, palms facing each other.
Raise both arms out to the sides as you squeeze your shoulder blades together with knuckles facing out and up and a microbend in elbows.
Pause at shoulder height.
Lower with control to return to start. That's 1 rep. Complete 10 reps.
Superset 4
Hammer Curl
How to:
Start standing with feet hip-width apart holding a pair of dumbbells at sides. Palms should be facing in toward each other with back straight and chest upright.
Without moving upper arms, bend elbows and bring weights up toward shoulders.
Slowly lower the dumbbells back to starting position with control. That's 1 rep. Complete 15 reps.
Skull Crusher
How to:
Lie on your back with knees bent and feet planted into the ground. Hold one dumbbell in each hand and extend your arms straight above your chest.
Without moving the upper arms, bend at the elbows to lower dumbbells toward the sides of your head.
Extend dumbbells back to the sky. That's 1 rep. Complete 15 reps.
Day 4
Complete four rounds of each superset.
Superset 1
Sumo Deadlift
How to:
Holding two kettlebells or dumbbells, stand with feet slightly wider than hip-width apart, toes pointed out.
Position weights in front of thighs, palms facing in.
Keeping knees slightly bent, press hips back as you hinge at the waist and lower the weights toward the floor.
Squeeze glutes to return to standing. That's 1 rep. Complete 10 reps.
Dumbbell Split Squat
How to:
Stand tall with right foot forward and left back (as if standing on railroad tracks), hands on hips, holding dumbbells in each hand (not shown). Keep both legs straight and lift up onto ball of back foot.
Engage core, keep torso upright, and bend both knees to lower body until back knee hovers just above floor or gently taps down.
Press through front foot to straighten legs and return to start position. That's 1 rep. Complete 10 reps on each side.
Superset 2
Curtsy Lunge
How to:
Start by standing with your feet hip-width apart, dumbbell in each hand (not shown), elbows bent and close to the body. Take a big step back with your left leg, crossing it behind the right side.
Bend your knees and lower the hips until your right thigh is nearly parallel to the floor. Keep your torso upright and hips and shoulders as square as possible.
Return to start. That's 1 rep. Complete 10 reps on each side.
Glute Bridge March
How to:
Lie on your back with your legs bent, heels under knees, feet flat on the floor.
Extend your arms over your chest, palms facing.
Raise your hips so your body forms a straight line from your shoulders to your knees.
Brace your abs and lift your right knee over your hip, maintaining 90-degree angle of that leg.
Hold for a moment, then lower your right foot.
Repeat with the left. That's 1 rep. Continue alternating. Complete 10 reps on each side.
Superset 3
Kettlebell Swing
How to:
Start in a hinge (hips back, knees slightly bent, torso leaned forward at 45 degrees) holding the handle of a kettlebell with both hands, arms extended straight toward floor and bell between knees.
In one motion, squeeze glutes, straighten legs, lift torso, and thrust hips forward, while swinging the weight to shoulder height, keeping your arms straight and core tight.
Reverse the movement, bringing the kettlebell between your legs. That's 1 rep. Complete 10 reps.
Lateral Lunge
How to:
Start standing sideways at the bottom of the mat with feet under hips and arms by sides.
Take a large step out with the right leg and sit hips back and bend right knee until right thigh is parallel to floor while left leg remains straight, toes of both feet facing forward.
Push through the right heel to return to start. That's 1 rep. Complete 10 reps on each side.
What To Do On Your 'Off' Days
Off days are crucial for your body to rest, recover, and recuperate, but how you spend those days depends on your current fitness level and goals. Your best bet is to opt for low-intensity, steady-state exercises to counteract the fatigue on the central nervous system with high volume of lifting, says Rothberg.
Think: walking, jogging, or swimming for an extended period of time at a low heart rate (your perceived exertion should be around a four or five out of 10), she explains. “This wouldn't be a session where you would do intervals, but you would push through at a moderately low heart rate for 30- to 60-minutes,” she adds. “You should be able to talk.”
If you find yourself without enough energy to train light cardio or perform mobility drills on your off days, it's likely a sign of under-recovery, Rothberg says. In this case, your body may not be adequately prepared for the volume of a 4-day workout split and it’s best to scale down.
Another pro tip? Space out your off days and avoid taking more than three days off in a row from your workout routine, says Rothberg. It’s also helpful to aim for 24 hours of recovery between workouts and have one total rest day per week, she adds.
What To Consider When Creating A 4-Day Workout Split
A lot comes down to personal preference, but the first step is to define your goal. Whether it’s muscle growth, weight loss, or general fitness, your goal should be front in center to match up with the optimal training split for you, says Rothberg. “For hypertrophy goals (muscle growth), consider a split based on muscle groups, and for performance or overall wellness goals, opt for a split focusing on push/pull or upper/lower body days.”
Next, Rothberg suggests taking a look at the calendar to determine your programming period and target specific days for resistance training, rest, and off days.
Finally, develop progressions for each of the four workouts. “You can increase weight by about five to 10 pounds on major lifts as you progress, and you can also increase sets and reps if you’re focusing on more of a hypertrophy split,” says Rothberg. If your split continues for longer than one month, build in a deload week (decrease weight or reps/sets) after week three to give your joints and connective tissue a minute to catch up with your muscular development, she adds.
Frequently Asked Questions
Can you do a four-day workout split with cardio?
Absolutely! Depending on your preference, you can either incorporate cardio on non-weight training days or add it at the end of your weight training sessions, says Dinkins. Just note if you’re doing extensive cardio, it’s best to keep it separate from your lift days and crush a run, swim, or bike on your “off” days, adds Rothberg.
How long should you do the same four-day workout split?
As a general rule of thumb, it's best to stick to any training program for at least four to six weeks and up to 12 weeks to allow for proper adaptation and progress, says Dinkins. To progress the same workout split, you can increase weight, adjust reps and sets, or reduce rest periods. Just be careful to not change more than one variable at a time to ensure proper progressive overload, she adds.
What are other types of workout splits?
Workout splits can take a variety of forms, but the most common include a three-day, five-day, or even six-day split, with varying frequency and focus on different muscle groups, says Dinkins.
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