4-day split

With the 4-day split, exercises are spread across four days, resulting in a higher training volume per session and muscle group compared to the 3-day split. A key advantage of the 4-day split is how it distributes major muscle groups over individual days.

This split is recommended for advanced athletes, while beginners should steer clear. Typically, a smaller training stimulus is enough for beginners to stimulate muscle growth. Plus, they need to strengthen tendons, ligaments, and auxiliary muscles before significantly increasing their training volume.

The 4-day split generally follows this weekly schedule:

  • Monday: Day A exercises
  • Tuesday: Day B exercises
  • Wednesday: Rest day
  • Thursday: Day C exercises
  • Friday: Day D exercises
  • Saturday: Rest day
  • Sunday: Rest day

4-Day Split Example Plan

Below, you’ll find the exercises for the 4-day split, divided by muscle groups over four days. In the next section, we’ll offer additional recommendations, so you can swap out the exercises listed here for more variety.

Day A

Exercise Main muscle group Sets Repetitions
Bench press Chest 3 10 / 8 / 6
Dips Chest 3 10 / 8 / 6
Flyes Chest 3 12 / 10 / 8
Dumbbell bicep curls Biceps 3 10 / 8 / 6
Cable bicep curls Biceps 3 10 / 8 / 6
Machine bicep curls Biceps 3 10 / 8 / 6
Sit-ups Abdominals 3 20
Crunches Abdominals 3 20

Day B

Exercise Main Muscle Group Sets Repetitions
Squats Thighs 3 10 / 8 / 6
Leg Press Thighs 3 10 / 8 / 6
Leg Extensions Thighs 3 10 / 8 / 6
Standing Calf Raises Calves 3 15
Seated Calf Raises Calves 3 20

Day C

Exercise Main muscle group Sets Repetitions
Shoulder Press Shoulders 3 12 / 10 / 8
Lateral Raises Shoulders 3 12 / 10 / 8
Front Raises Shoulders 3 12 / 10 / 8
Triceps Pressdown Triceps 3 12 / 10 / 8
Triceps Kickbacks Triceps 3 12 / 10 / 8
Arnold Dips Triceps 3 12 / 10 / 8

Day D

Exercise Main Muscle Group Sets Repetitions
Pull-ups Upper back 3 10 / 8 / 6
Barbell Rows Upper back 3 10 / 8 / 6
Upright Rows Neck 3 10 / 8 / 6
Deadlifts Lower back 3 10 / 8 / 6

4-day split alternative exercises

You can perform the following exercises as alternatives to 4-day split.

Filter the exercises below by muscle group and difficulty.

Exercise Main muscle group Difficulty Type of training
Arnold Press Shoulder training

Medium

Isolation exercise
Back Extension Lower back

Medium

Isolation exercise
Banded Good Mornings Lower back

Hard

Compound exercise
Barbell Curls Biceps training

Easy

Isolation exercise
Barbell Front Raise Shoulder training

Easy

Isolation exercise
Barbell Row Shoulder training

Hard

Compound exercise
Barbell Shrugs Neck training

Easy

Isolation exercise
Behind-The-Neck Overhead Press Shoulder training

Medium

Isolation exercise
Bench Press Triceps training

Medium

Compound exercise
Biceps Curls Biceps training

Easy

Isolation exercise
Bicycle Crunches Abs workout

Medium

Isolation exercise
Cable Curls Biceps training

Easy

Isolation exercise
Cable Deadlift Lower back

Hard

Compound exercise
Cable Lying Knee Tucks Abs workout

Medium

Isolation exercise
Cable Shrugs Neck training

Easy

Isolation exercise
Chest Press Middle chest

Easy

Isolation exercise
Close-Grip Bench Press Triceps training

Medium

Compound exercise
Concentration Curls Biceps training

Easy

Isolation exercise
Crunches Abs workout

Easy

Isolation exercise
Deadlift Thigh training

Hard

Compound exercise
Decline Bench Press Lower chest

Medium

Compound exercise
Decline Dumbbell Bench Press Lower chest

Medium

Compound exercise
Decline Sit-Ups Abs workout

Easy

Isolation exercise
Dips Upper chest

Hard

Compound exercise
Dumbbell Bench Press Chest training

Medium

Compound exercise
Dumbbell Deadlift Lower back

Hard

Compound exercise
Dumbbell Romanian Deadlift Lower back

Hard

Compound exercise
Dumbbell Shoulder Press Shoulder training

Easy

Isolation exercise
Dumbbell Tricep Extension Triceps training

Easy

Isolation exercise
Flys Middle chest

Medium

Isolation exercise
Front Raise Shoulder training

Easy

Isolation exercise
Good Mornings Lower back

Hard

Compound exercise
Hammer Curls Biceps training

Easy

Isolation exercise
Hanging Knee Raise Abs workout

Hard

Isolation exercise
Hyperextension Side Bends Abs workout

Easy

Isolation exercise
Incline Barbell Press Upper chest

Easy

Compound exercise
Incline Bench Preacher Curls Biceps training

Medium

Isolation exercise
Incline Chest Press Upper chest

Easy

Isolation exercise
Incline Dumbbell Biceps Curls Biceps training

Medium

Isolation exercise
Incline Dumbbell Press Upper chest

Medium

Compound exercise
Incline Dumbell Row Neck training

Easy

Compound exercise
Inverted Row Shoulder training

Easy

Compound exercise
Kickbacks Triceps training

Easy

Isolation exercise
Knee Raise Abs workout

Medium

Isolation exercise
Lat Pulldown on the Machine Upper back

Easy

Isolation exercise
Lateral Raise Shoulder training

Easy

Isolation exercise
Leg Extensions Thigh training

Easy

Isolation exercise
Machine Fly Middle chest

Easy

Isolation exercise
Oblique Leg Raises Abs workout

Medium

Isolation exercise
Overhead Tricep Extension Triceps training

Medium

Isolation exercise
Preacher Curls Biceps training

Easy

Isolation exercise
Prone Incline Dumbell Shrug Neck training

Easy

Isolation exercise
Resistance Band Row Shoulder training

Easy

Compound exercise
Resistance Band Shrugs Neck training

Easy

Isolation exercise
Reverse Crunches Abs workout

Medium

Isolation exercise
Reversed Incline Bench Barbell Curls Biceps training

Easy

Isolation exercise
Romanian Deadlift Lower back

Hard

Compound exercise
Seated Back Extension Lower back

Easy

Isolation exercise
Seated Good Mornings Lower back

Hard

Isolation exercise
Seated Leg Press Thigh training

Easy

Isolation exercise
Shrugs Neck training

Easy

Isolation exercise
Side Bends Abs workout

Easy

Isolation exercise
Single Arm Dumbbell Row Neck training

Medium

Isolation exercise
Sit Ups Abs workout

Easy

Isolation exercise
Straight Arm Pulldown Upper back

Medium

Isolation exercise
Sumo Deadlift Thigh training

Hard

Compound exercise
T-Bar Row Neck training

Medium

Compound exercise
Upright Barbell Row Shoulder training

Hard

Compound exercise
Windshield Wipers Abs workout

Hard

Isolation exercise

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