Best 4 Day Gym Workout Schedule For Muscle Gain

If you’re looking for a simple, easy-to-follow, and effective 4 day gym workout schedule for muscle gain, you’ve landed in the right place.

Recently, one of my friends asked me to design a four-day gym workout plan that can help him gain muscles, strength and improve his physique. And that made me think that many people like him would want an efficient workout routine. That’s why I decided to hand out the 4 day split program for muscle gain.

This program is neither easy nor challenging but can help you develop your physique if you consistently work out and give your body optimum nutrition.

Summary

Program Duration4 Weeks
Main GoalMuscle Building
Routine TypeSplit
Target GenderMale and Female
Difficulty LevelBeginners to Intermediate
Duration of a Session60-75 Minutes
Recommended SupplementWhey Protein Isolate
Alternate Plans4 Day Full Body Workout
4 Day Push Pull Workout

Bodybuilding 4 Day Gym Workout Schedule

4 Day Split Workout For Muscle Gain
DayMuscle To Train
MondayChest and Triceps
TuesdayQuadriceps, Glute, and Calves
WednesdayRest
Thursday Back, Biceps, and Forearms
Friday Shoulder, Hamstring, and Core
Saturday Rest
SundayRest

Day 1 – Chest and Triceps

ExerciseSetsRest
Flat Barbell Bench Press12, 10, 10, 81-3 min
Incline Dumbbell Bench Press12, 10, 81-3 min
Pec Deck Machine Fly12, 10, 81-2 min
Dumbbell Pullover/Dips10, 10, 81-2 min
Triceps Rope Pushdown12, 10, 81-2 min
Incline Dumbbell Kickback10, 10, 81-2 min

Day 2 – Quadriceps, Glute, and Calves

ExerciseSetsRest
Smith Machine/Barbell Back Squat15, 12, 10, 81-3 min
Dumbbell Forward Lunges10 x 21-2 min
Machine Leg Press15, 12, 101-3 min
Machine Leg Extension10 x 21-2 min
Weighted Glute Bridge10 x 31-2 min
Standing Calf Raises15 x 31-2 min

Day 3 – Back, Biceps, and Forearms

ExerciseSetsRest
Pullups/DeadliftAMRAP x 3/6, 5, 4, 21-3 min
Wide Grip Lat Pulldown12, 10, 10, 81-3 min
Bent-over Barbell Row10 x 31-2 min
Seated Cable Rowing12, 10, 10, 81-2 min
Barbell Biceps Curl12, 10, 81-2 min
Dumbbell Hammer Curl12, 10, 81-2 min

Note: AMRAP is an acronym of – As many reps as possible.

Day 4 – Shoulder, Hamstring, and Core

ExerciseRepsRest
Barbell Overhead Press12, 10, 81-3 min
Dumbbell Front Raises10 x 21-2 min
Dumbbell Lateral Raises10 x 31-2 min
Rear Delt Machine Fly10 x 31-2 min
Barbell Upright Row10 x 21-2 min
Machine Leg Curl10 x 31-2 min
Core Workout10-minute

Additional Information:

  1. Increase the load 10 to 15 percent of your 1RM after each set
  2. Use the weights that are heavy enough for doing the suggested reps and sets but make sure you maintain good form and feel the contraction during each rep.
  3. If you don’t do or like any exercises mentioned in this program, you can replace them.
  4. If you need to do more exercises on any training day, you can add them.
  5. By repeating the same pattern, you will be able to gain your strength and mass over time.
  6. Once you feel four days are not enough, you can start this 5 day gym workout schedule.
  7. Read FnQ below for more answers related to this program.
  8. It would be best to replace some exercises in the following weeks. For example, you can do incline machine press instead of dumbbell presses and cable fly instead of pec deck fly for the chest muscles.

Here is the list of exercises you can incorporate into this 4 day gym workout schedule:

Download The Free 4 Day Workout Split PDF

Frequently Asked Questions (FAQs)

  1. Is Working Out 4 Days of Gym a Week Enough?

    Working out 4 days a week isn’t enough to build lots of muscle but good for improving strength and decent gains over time. However, the training frequency primarily depends on goal to goal. If you want to stay fit, active, and strong, 4 days would be enough but if you’re going to build lots of muscle, you may have to lift five to six times a week.

  2. Can you work out 4 days in a row?

    Yes, you can work out four days in a row if you want to. But there are some drawbacks; for example, you may not give your 100 percent on your third or fourth day, you may feel exhausted for the next couple of days, and your muscles may not get fully recovered. So taking a rest day between training days would be good.

  3. can I follow this workout routine to lose weight?

    I’ve created a separate program for weight watchers that you can follow. But do not solely depend on lifting weights for losing fats. Instead, cut your calories, go to a nutritionist for guidance if you’re serious about shedding your excess kilos.

  4. How to maximize muscle growth?

    Well, getting the noticeable result takes time, typically three to four months, depending on how your body responds and how you follow the process.
    Here are a few things you should take care of for maximum results:

    1. Progressive Overload:  Increasing load over time is known as progressive overload. And it is crucial for muscle growth. So if you also want to beef up mass and strength, increase 10 to 15 percent of your 1RM constantly, typically after every three to four weeks.

    2. Nutrition: Whether you want to lose weight, gain muscles, or just look and feel good, your diet should be your top priority. You can research what and how much you should eat for better results. And if it’s difficult for you, get a nutritionist consultation. Moreover, you can check out this resource on the National Institute of Health website.

    3. Recovery: Rest days are as important as training days. For example, rest days allow time for muscle recovery, reduce the risk of injuries, and enhance performance. The Healthline, a fitness website, has outlined a list of 15 benefits of rest days; you may take a look.

    4. Repetition: Repeat all the above things consistently to get the desired results faster.

    Moreover, you can check out this article about “How Long Does It Take To Build Noticeable Muscle?” where I’ve shared some of the important factors for muscle growth.

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Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.