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 Duration | 4 Weeks |
| Main Goal | Muscle Building |
| Routine Type | Split |
| Target Gender | Male and Female |
| Difficulty Level | Beginners to Intermediate |
| Duration of a Session | 60-75 Minutes |
| Recommended Supplement | Whey Protein Isolate |
| Alternate Plans | 4 Day Full Body Workout 4 Day Push Pull Workout |
Bodybuilding 4 Day Gym Workout Schedule
| Day | Muscle To Train |
|---|---|
| Monday | Chest and Triceps |
| Tuesday | Quadriceps, Glute, and Calves |
| Wednesday | Rest |
| Thursday | Back, Biceps, and Forearms |
| Friday | Shoulder, Hamstring, and Core |
| Saturday | Rest |
| Sunday | Rest |
Day 1 – Chest and Triceps
| Exercise | Sets | Rest |
|---|---|---|
| Flat Barbell Bench Press | 12, 10, 10, 8 | 1-3 min |
| Incline Dumbbell Bench Press | 12, 10, 8 | 1-3 min |
| Pec Deck Machine Fly | 12, 10, 8 | 1-2 min |
| Dumbbell Pullover/Dips | 10, 10, 8 | 1-2 min |
| Triceps Rope Pushdown | 12, 10, 8 | 1-2 min |
| Incline Dumbbell Kickback | 10, 10, 8 | 1-2 min |
Day 2 – Quadriceps, Glute, and Calves
| Exercise | Sets | Rest |
|---|---|---|
| Smith Machine/Barbell Back Squat | 15, 12, 10, 8 | 1-3 min |
| Dumbbell Forward Lunges | 10 x 2 | 1-2 min |
| Machine Leg Press | 15, 12, 10 | 1-3 min |
| Machine Leg Extension | 10 x 2 | 1-2 min |
| Weighted Glute Bridge | 10 x 3 | 1-2 min |
| Standing Calf Raises | 15 x 3 | 1-2 min |
Day 3 – Back, Biceps, and Forearms
| Exercise | Sets | Rest |
|---|---|---|
| Pullups/Deadlift | AMRAP x 3/6, 5, 4, 2 | 1-3 min |
| Wide Grip Lat Pulldown | 12, 10, 10, 8 | 1-3 min |
| Bent-over Barbell Row | 10 x 3 | 1-2 min |
| Seated Cable Rowing | 12, 10, 10, 8 | 1-2 min |
| Barbell Biceps Curl | 12, 10, 8 | 1-2 min |
| Dumbbell Hammer Curl | 12, 10, 8 | 1-2 min |
Note: AMRAP is an acronym of – As many reps as possible.
Day 4 – Shoulder, Hamstring, and Core
| Exercise | Reps | Rest |
|---|---|---|
| Barbell Overhead Press | 12, 10, 8 | 1-3 min |
| Dumbbell Front Raises | 10 x 2 | 1-2 min |
| Dumbbell Lateral Raises | 10 x 3 | 1-2 min |
| Rear Delt Machine Fly | 10 x 3 | 1-2 min |
| Barbell Upright Row | 10 x 2 | 1-2 min |
| Machine Leg Curl | 10 x 3 | 1-2 min |
| Core Workout | 10-minute | – |
Additional Information:
- Increase the load 10 to 15 percent of your 1RM after each set
- 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.
- If you don’t do or like any exercises mentioned in this program, you can replace them.
- If you need to do more exercises on any training day, you can add them.
- By repeating the same pattern, you will be able to gain your strength and mass over time.
- Once you feel four days are not enough, you can start this 5 day gym workout schedule.
- Read FnQ below for more answers related to this program.
- 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:
- 25 Best Upper Body Workout For Strength And Mass
- Barbell Leg Exercises For Quads, Hams, Glute & Calf
- 20 Best Crossfit Barbell Workouts For Ultimate Strength
- Dumbbell Leg Exercises
- The 37 Best Dumbbell Exercises For Beginners
Download The Free 4 Day Workout Split PDF
Frequently Asked Questions (FAQs)
-
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.
-
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.
-
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.
-
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.
