4 Day Split – Muscle Mass Building Workout 4 Days On, 1 Off

 

My 4 Day Workout Routine Introduction

Video taken from the channel: Team Solution


 

Complete 4-Day Home-Workout Routine | Day 1 Filmed

Video taken from the channel: iWannaBurnFat


 

Clarification on Our 4 Day Split @hodgetwins

Video taken from the channel: TwinMuscle


This is a great routine for the average bodybuilder. A more advanced lifter will normally prefer a 4 day on 3 off split or even a 5 day on 2 off workout split. ( this 5 day split will have its own article, be on the lookout for it). 3) Every other day, ex: sun – tues -thurs – sat. So with that said, let’s dive into it. 4 Day Split Workout. Here is a sample schedule.

Day 1 Chest & Triceps. Day 2 Back & Biceps. Day 3 Shoulders & Traps.

Day 4 Legs. Day 5 Off. You can also insert an additional rest day in between any session if you need it, or need a more flexible plan.

With the 4-day push/pull split, you do the push workout on Monday, the pull workout on Tuesday, then have a rest day. On Thursday it’s back to the push workout, with the second pull workout of the week on Friday. Then you have the weekend off. Each muscle group is trained directly twice a week. Monday: Push Workout Tuesday: Pull Workout Wednesday: Off.

4-Day Training Split Many consider training 4 days a week to be the perfect split. It’s a ‘2 days on, 1 day off, 2 on, 2 off’ routine. Having that extra rest day in the middle of the week give your body and muscles a chance to recover.

4 Day Maximum Mass Workout Split. Day 1 Back and Biceps; Day 2 Chest and Triceps; Day 3 OFF; Day 4 Quads, Hamstrings and Calves; Day 5 Shoulders, Traps and Forearms; Day 6 OFF; Day 7 OFF. July 18, 2018 Rob Engelman. 4 Day Workout Routine For Impressive Gains. This 4-day split will allow you to effectively attack the target muscle groups each day.

It also provides recovery on Wednesdays and the weekend. Compound and isolation exercises are used to properly stimulate each muscle group for optimal results. 4 day workout splits are by far the easiest to program as every week will be structured the same way, and you will effectively hit each major muscle group more than once. The ideal set up for a 4 day split is 2 days on, 1 day off, 2 days on, 2 days off.

Here is what it should look like. It’s usually performed over 4 days Mon/Thurs for workout 1 and Tues/Fri for workout 2, allowing 3 days of recovery. Of course, you can do it however you like, taking days off anywhere in the split as needed.

Those of you who read my stuff know I don’t always stick to a 7 day workout week, if need be, I go to a 8 or 9 day workout week. 4 Day Power Muscle Burn Split. The 4 Day Power Muscle Burn split: Day 1 Chest and Biceps; Day 2 OFF; Day 3 Quads and Hamstrings; Day 4 Shoulders and Triceps; Day 5 OFF; Day 6 Back, Calves and Abs; Day 7 OFF; Note: This is a sample template.

Feel free to “swap” in any appropriate (and favorite) exercises. The following 4 day workout routine is meant to provide as much rest in between workouts in order to stimulate as much muscle growth as possible while keeping time out of the gym to a minimum. This is a split routine which means muscle groups are trained either individually or grouped in sessions on specific days.

List of related literature:

Therefore, the workouts should be split and spread over four days, which provides five days of rest between each muscle group.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

It is important that you do not work out the same muscle groups two days in a row, because your body needs a day to recover between sessions—this is when muscle is actually built.

“Dr. Abravanel's Body Type Diet and Lifetime Nutrition Plan” by Elliot D. Abravanel, Elizabeth A. King
from Dr. Abravanel’s Body Type Diet and Lifetime Nutrition Plan
by Elliot D. Abravanel, Elizabeth A. King
Random House Publishing Group, 2009

If not recovered in 2 to 3 days, the person most likely is overtraining and therefore not reaping the full benefits of the program.

“Principles and Labs for Fitness and Wellness” by Wener W.K. Hoeger, Sharon A. Hoeger
from Principles and Labs for Fitness and Wellness
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2015

When designing a split routine, you need to follow two basic rules: Hit each muscle group at least twice a week, and don’t work the same muscle group on consecutive days.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

In this type of structure the workouts are on unspecified days; that is, the rest day is not the same each week.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Although it may seem like you run out of weekdays for these sessions, the five-day split actually allows for more recovery per muscle group because you’re only training each body part once a week.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

If you exercise on Monday and then can do the same workout (same reps, same weight, etc.) a day or two later, you are not activating your deep muscle fibers.

“The Setpoint Diet: The 21-Day Program to Permanently Change What Your Body
from The Setpoint Diet: The 21-Day Program to Permanently Change What Your Body “Wants” to Weigh
by Jonathan Bailor
Hachette Books, 2018

You probably don’t need more than 2 weeks in this phase unless you are completely new to weight lifting.

“The Cyclist's Training Bible: The World's Most Comprehensive Training Guide” by Joe Friel
from The Cyclist’s Training Bible: The World’s Most Comprehensive Training Guide
by Joe Friel
VeloPress, 2018

With that many days off, you would lose any physical gains that you made during the two workouts.

“The Triathlete's Training Bible” by Joe Friel
from The Triathlete’s Training Bible
by Joe Friel
VeloPress, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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41 comments

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  • You are correct. you can make your workout sessions much more productive if your eating the right foods to avoid fat and belly. And My international body building trainer also recommended this 7 food elements to kill your fat belly. you can see it here bit.ly/145RcMh?=lkxks

  • Thanks a bunch for the movie. Like You tube for this kind of content!My step brother was previously bullied. He stated he was gonna grow muscles. I chuckled… Til he added 40 pounds of genuine muscle. He tried the Muscle Building Bible (look for it in Google). He doesn’t get bullied anymore.

    I personally registered earlier this week. See what will happen. And this guys emails are fucking interesting!!!

  • On 4 say split. I do.
    Monday-chest & tris.
    Tuesday-back & bis.
    Wednesdaycardio45. Min.
    Thursday-legs/abs.
    Fridayshoulders.
    Saturday-rest.
    Sunday-rest.

  • @boneTHUGS111 I get the same feeling apart from i love training legs because no one else in the gym does:) 95% of people have chicken legs lol

  • How about a 6 day split following 5/3/1 and doing 5 sets of 10 reps for:

    M: BB BENCH PRESS (and strength), CROSS-OVERS, INCLINE (DB)
    T: PULL-UPS / CHIN-UPS, DB ROW, REVERSE BB ROW
    W: DEADLIFT (and strength), HANGING LEG RAISE (5 sets of 20), BRIDGES
    TH: MILITARY PRESS (and strength), SIDE LATERALS, BENT OVER LAT RAISE, HAND-STAND PUSHUPS
    FR: CLEAN AND PRESS, TRAP BAR SHRUGS, WEIGHTED DIPS, CURLS
    SA: SQUATS (and strength), PISTOL SQUATS, DEADLIFT (RUSSIAN), TRAP BAR CALF RAISES (5 sets of 50)

  • @qwxqspc yep i agree. Most of my friends had this problem even with hard work no muscles were coming. Between really I encourage you set aside just 10 minutes and make up your mind for yourself. must watch this killer video methods here -> bit.ly/OhYX70?=vjgjpn

  • @brrrrvd ahah I meant like I do there old 3 day workout only include shoulders on leg day. Not all 3 days are just shoulders and legs like it sounded lol

  • @AqualimitedX1 It’s basically all by trial and error. Try out different training splits such as three or four training days a week and see which one works best for you.

  • 5 day split for pros. requires at least 3 years of training experience
    monday chest
    tuesday back
    wednesday shoulders
    thursday legs
    friday arms

    geared more towards a bodybuilder who truly wants to perfect his physique with the additional day just for arms. sat/sun 30 mins of cardio

  • I’ma keep doing a 3 day split since I’m new to building muscle. After about a year or so I’ll change it up to a 4 day split. I’ll keep changing my workout during the year to make sure my muscles don’t get used to it.

  • the only thing i want to know is with this 4 day split.. is how much do you train each muscle group to ensure youve worked it enough to allow the 6 day rest without de-training? surely it must be 6 sets per muscle group atleast… i do 3 sets for each group training muscles twice a week with my upper/ lower split

  • It’s finally here! The iWannaBurnFat Home-Workout Routine with no equipment. You can download the free training guide when you visit this link: bit.ly/home-workout-iwbf

    Should I also make a video in which I walk you through day 2 of the Home-Workout Routine? Let me know! ����

  • @manudemon You’re 193 now I guess it depends how much fat you’ve still got, and your body type, and your daily intake of simple carbs. My off days are off days, I rest and let my muscles grow. If you lift weights properly, you’ll burn fat when resting. And a bunch of cardio can slow your strength and muscle gains. But we’re all different, if it’s working for you, it’s working for you. It would never work for me though, I’d be skinny as fuck and always tired if I did what you do.

  • @shurdawg You mean just 4 sets till failure, every 2 days, and you get awesome abs? I have a poster that says 4 sets x 4 exercises, 30 reps per set. This means I have a day where it’s a body part, like “chest & abs.” But I think I’d find it hard to squeeze out another 4 sets on another day, like back and shoulders day, I’d be too tired to add another 4 sets for abs! I’m at 203 lbs right now, lean muscle, abs are the weak spot.

  • i dont no how you guys only hit back and legs once a week! i gotta hit both at least twice! specially legs.. i find i get nowhere if i only hit them once.. i wish i could though as i hate training fucking legs! but gotta do whatever it takes hey!

  • dude truemass is amazing and loaded with protein and low in saturated fat sodium and sugar which not many other mass gainers r and it tastes bomb his workout advice is bad but dude truemass is amazing

  • i do a five day split
    monday-chest, tris and mushroom tip
    tuesday-legs, gluts and mushroom tip
    wednesdayrest and mushroom tip
    thursday-shoulder, calves and mushroom tip
    fridayback and biceps and muschroom tip
    satudaymy girl and mushroom tip
    sundayrest…………….

  • yo, on ur days off u guys run n shit right, cause i do 5 day split, been woking out for about half a year, was 245, now im 193, i run everyday, got leaner and build shit tons of muscle in short time listening and stroking my MUSHROOOOOM TIP…nah jokes, but real talk, on my off days i double up my cardio, do pushups and crunches, and chin ups..

  • mondaybiceps
    tuesdaybiceps
    wednesdaybiceps
    thursdaybiceps
    fridaybiceps
    saturdaybiceps
    sundaybiceps w/ mirror flexing

  • @wmkfhnu yep i agree. I was looking everywhere for the best way to put on huge muscles mass. btw! really I encourage you set aside just 10 minutes and make up your mind for yourself. must watch this killer video methods here => bit.ly/McLQoq?=xkjggu

  • I’ll do it like this, is this ok?

    Mon: Chest and Tris
    Tue: Off
    Wed: Shoulders
    Thu: Off
    Fri: Legs
    Sat: Off
    Sun: Back and Biceps
    Mon: Off
    Tue: Chest and Tri
    ect..

  • Monday shaft
    Tuesday workout ankles, hips and wrists
    Wednesday mushroom tip and football game
    Thursday Tickle my sack
    Friday Football game
    Saturday Call of Duty
    Sunday 12 hours of whole body resistance training

  • @swoleneck i had to go to the hospital for my legs 3 years ago, i couldn’t walk. But i got some medicine to heal the muscle. and the doctor said i had to be careful with it. So therefor thats the reason why i dont have one.

  • How about this split dude
    Mon-legs
    Tue-shoulders and traps
    Thu-chest and triceps
    Sat-back and biceps
    Sun-chest and triceps
    Great channel btw!

  • the abs can take more punishment than the other muscles so you can easily do them 5 times a week. also truemass is the worst gainer you can buy and its NOT protein. you sound like someone who just started and wanna share and thats ok.

  • I do a 7 day workout.
    Mon mushroom tip

    Tue mushroom tip

    Wed mushroom tip

    Thur mushroom tip

    Fri mushroom tip

    Sat mushroom tip

    Sun mushroom tip

  • its not based on a calendar week but rather a 7 day period, Example: monchest/tri ; TueOff ; Wed-Leg ; ThurOff ; Fri-Back/Biceps ; SatOff ; Sunit starts over chest/tri ; then Mon off Tue hit legs again, you hit the legs last wed and the following week you hit them on Tue so you hit them twice in a 6 day period and that goes for all muscle groups cause then on thur you hit back/biceps and you hit them last friday. You follow?

  • i do a full body 3x per week
    monsquat/bench/bb row
    tues-rest
    wedsquat/ohp/DL
    thursrest
    fri-squat/bench/bb row

    weekends off

    and start all over

  • Not necessarily, every body is different. Some people can only workout 3-4 days a week, and if they workout more days then that, they over train, while some people like me, can workout 5-7 days a week and feel great!

  • Can I structure this routine like this:
    Monday-Full Body A

    WednesdayFull Body B

    FridayFull Body A

    Sunday-Full Body B?

    Thanks for the great content man, keep it up!

  • This is so helpful! �� Thank you for being selfless in sharing your knowledge and in helping us to live a fit life. Kudos to you! ��

  • i like your workout and following along and u explain well. i worked out w/u. also good that u remove your shoes and just do socks and should continue to do so for workouts which is good for workouts and stability and mobility mechanics. u explain well, u r so handsome, and u present well. could u do a video on stretches like the sit and reach test or other hamstring exercises. ❤️kim

  • Great videos man… people like me who do not even have some light dumbell at home, i find this video very useful.
    Greetings from Morocco

  • These dark times that were given to us might make us better people in the end. Be with your family, enjoy the moment and build a stronger relationship. Start new habits like reading, eating healthy, working out. Be safe, it will be over soon and we will rejoy together again.

  • I’m at 290 lbs and want to shred down but keep a size on me but I need a workout plan from Sunday thru Saturday including my rest days if I need any (rest days)

  • Don’t they say you shouldn’t bro split? Looking at you, you certainly know what you’re doing but aren’t you supposed to do an upper/lower split so you train each muscle twice a week?

  • Ok. As we all know, monday is chest day. I do your 4day workout routine now. Do you have a 4day plan to move chest day? From. Monday?

  • Day 1 Legs
    Day 2 Back and Chest
    Day 3 Biceps and Triceps
    Day 4 Shoulders and Traps
    Abs and Cardio Everyday except one day rest. I pick Saturday.
    Build from the ground up.

  • who here think’s they should back to the ending without the affects, where he just screams at the top of his lungs, thumbs up so they see this man.

  • Hey man dope video! Keep bringing the value! Definitely subscribed and cant wait to see your growth! Check out my channel, pretty entertaining stuff!

  • One question isnt it betther to train chest n back an then tris n bis, cus if you think about it with chest n back you already trainning the tris n bis