Looking for an easy-to-follow workout routine that can help you maintain your shape and increase your strength? Then the Bro-split workout routine is for you.
The Bro split involves the training of one muscle group per day, allowing you to focus on each muscle specifically. It is also known as a muscle group split.
The muscle-group workout plan is a time-efficient and effective way to enhance and maintain overall fitness.
I’ve already shared five and six days weekly schedules, but if you want an effective 4 day bro split routine, this article is for you.
In this article, I’ll show you how to design a 4 day muscle group split, as well as hand out a couple of examples with PDF.
Whether you’re male or female, you can follow one of them to work on your fitness development.
How to Design a 4 Day Bro Split Workout Plan?
Training every muscle group isn’t possible in one week if you follow a four day bro split workout plan.
In this scenario, you have two options, the first is to pair chest & triceps and back & biceps muscles, and the second option is to train one muscle in one day until you complete the training of every muscle group.
If you go with option one, you can train your muscles this way:
- Monday – Chest & Triceps
- Tuesday – Legs
- Wednesday – OFF
- Thursday – Back & Biceps
- Friday – OFF
- Saturday – Shoulder
- Sunday – OFF
And if you go with option two, you can follow this schedule to train each muscle:
- Week 1 – Monday: Chest
- Tuesday – Quad and Calves
- Thursday – Back
- Saturday – Shoulder
- Week 2 – Monday: Triceps
- Tuesday – Hamstrings and Glutes
- Thursday – Core
- Saturday – Biceps
- It will take two weeks to complete the full body training.
Below, I’ll share the complete schedule of each routine. You can follow the one you like.
The first option is better for muscle and strength building than the second one.
However, if you want to dedicate one training session for each muscle group and maintain your strength and mass, you can choose the second option.
Whichever schedule you follow, start your training with 10 minutes of warm-up exercises, as it helps enhance performance and minimize the risk of injuries.
Here are the warm-up options for you:
|Warm-up 1||Warm-up 2|
|Front Leg Swings (10 reps/leg)||5-min Foam Rolling|
|Jumping Jacks (15-sec)||Jumping Jacks (15-sec)|
|Mountain Climber (15-sec)||Lateral Leg Swings (10 reps/leg)|
|High Knees (15-sec)||Mountain Climber (15-sec)|
|Bear Crawls (30-sec)||High Knees (15-sec)|
|Treadmill (5 min)||Stationary Bike (5 min)|
The Best 4 Day Bro Split Schedule (Routine A)
Day 1 – Chest & Triceps
|Flat Bench Press||3||10-15||2-min|
|Incline DB Bench Press||3||10-12||2-min|
|Pec Deck Fly||3||12-15||90-sec|
Day 2 – Legs
|Machine Leg Press||3||12-15||2-min|
|DB Romanian Deadlift||3||6-8||2-min|
|Machine Leg Curl||3||12-15||90-sec|
|Glute Hip Thrust||3||10-12||2-min|
Day 3 – Back & Biceps
|Front Lat Pulldown||3||12-15||2-min|
|Seated Cable Rowing||3||12-15||2-min|
|Bent-over Barbell Row||3||12-15||2-min|
Day 4 – Shoulder
|DB Overhead Press||3||10-15||2-min|
|Dumbbell Front Raises||3||10-12||90-sec|
|Dumbbell Lateral Raises||3||12-15||90-sec|
|Rear Delt Machine Flyes||3||12-15||90-sec|
The 4 Day Muscle Group Split Workout (Routine B)
|Week 1||Week 2|
|Monday: Chest||Monday: Triceps|
|Tue – Quad & Calf||Tue – Ham & Glute|
|Thursday – Back||Thursday – Core|
|Saturday – Shoulder||Saturday – Biceps|
Instructions: Perform three to four sets of 10 to 12 reps with one to three minutes of rest between them.
|Monday (Chest)||Tuesday (Quad & Calf)|
|Incline Hammer Strength Bench Press||Dumbbell Front Lunges|
|Flat Dumbbell Bench Press||Machine Leg Press|
|Pec Deck Machine Fly||Leg Extension|
|Chest Dips||SM Standing Calf Raises|
|Thursday – Back||Saturday – Shoulder|
|V-Grip Lat Pulldown||Front Raises|
|Seated Cable Rowing||Lateral Raises|
|Bent-over Row/ T- Bar Row||Rear Delt Flyes|
|1-arm Dumbbell Row||Shrug|
|Monday – Triceps||Tuesday – Ham & Glute|
|Bar Dips||DB Pop Squat|
|Narrow Grip Bench Press/Diamond Push-ups||Long Leg March|
|Skull Crusher/Overhead Extension||Romanian Deadlift|
|Rope/Bar Pushdown||Machine Leg Curl|
|Triceps Kickback||Hip Thrusts|
|Thursday – Core||Saturday – Biceps|
|Hanging Knee Raises||Chinups|
|Dip Stand Leg Raises||Preacher Curl|
|Decline Bench Crunch||Spider Curl|
|High to Low Cable Chop||Hammer Curl|
|Forearm Plank||Barbell Wrist Extension|
Download The 4 Day Bro Split Workout PDF
Is Bro-Split Effective for Muscle Building?
If your primary goal is to put on mass and level up strength, follow the push-pull-legs, hybrid, or full-body workout program, as they allow you to train your major muscles at least twice a week and help promote hypertrophy (when you feed your muscles essential nutrients).
However, if you want to follow a simple workout plan that involves training one muscle group per day, you can go with the bro-split.
Once you decide to increase the frequency, you can follow this 5-day Bro split.