Build Muscle Faster: The Best 4-Day Workout Split You Need to Try.

Why a 4-Day Workout Split is Ideal for Muscle Growth

A 4-day workout split is one of the most effective ways to build muscle, increase strength, and optimize recovery. Unlike full-body workouts, a split routine allows you to target specific muscle groups on different days, ensuring maximum hypertrophy and progressive overload. Training four times a week gives your muscles ample time to recover, which is crucial for muscle repair and growth.

The Best 4-Day Workout Split for Maximum Gains

This 4-day muscle-building plan is structured to optimize strength and hypertrophy. The key is to hit each muscle group with enough volume while allowing sufficient recovery time.

Day 1: Chest and Triceps

Focus on compound movements followed by isolation exercises to fully exhaust the muscles.

Flat Barbell Bench Press – 4 sets x 6-8 reps
Incline Dumbbell Press – 3 sets x 8-10 reps
Dips (Weighted if possible) – 3 sets x 8-12 reps
Cable Flys – 3 sets x 10-12 reps
Skull Crushers – 3 sets x 10 reps
Rope Triceps Pushdown – 3 sets x 12-15 reps

Day 2: Back and Biceps

A strong back and biceps are crucial for overall upper body strength.

Deadlifts – 4 sets x 5 reps
Pull-Ups (Weighted if possible) – 3 sets x 8-10 reps
Bent-over Barbell Rows – 3 sets x 8-10 reps
Lat Pulldown – 3 sets x 10-12 reps
Barbell Bicep Curls – 3 sets x 10 reps
Hammer Curls – 3 sets x 12 reps

Day 3: Rest or Active Recovery

Take a rest day or do light cardio, stretching, or mobility work to keep your body active and aid recovery.

Day 4: Legs and Abs

Legs are the foundation of strength. Training them properly will lead to better athletic performance.

Squats – 4 sets x 6-8 reps
Romanian Deadlifts – 3 sets x 8 reps
Leg Press – 3 sets x 10 reps
Calf Raises – 4 sets x 15 reps
Hanging Leg Raises – 3 sets x 12 reps
Cable Crunches – 3 sets x 15 reps

Day 5: Shoulders and Arms

Shoulders enhance upper body aesthetics and strength, while arms are essential for pushing and pulling movements.

Overhead Barbell Press – 4 sets x 6-8 reps
Lateral Raises – 3 sets x 12 reps
Face Pulls – 3 sets x 15 reps
EZ Bar Preacher Curls – 3 sets x 10 reps
Concentration Curls – 3 sets x 12 reps
Close-Grip Bench Press – 3 sets x 8 reps

Days 6 & 7: Rest or Active Recovery

Recovery is as important as training. These days, focus on stretching, yoga, foam rolling, or light cardio.

Key Principles for Faster Muscle Growth

1. Progressive Overload

Always aim to increase weight, reps, or intensity to push your muscles beyond their limits.

2. Proper Nutrition

A high-protein diet with adequate calories is essential for muscle repair and growth. Some key foods include:

Lean meats (chicken, beef, turkey)
Eggs and dairy
Fish and seafood
Complex carbs (rice, oats, sweet potatoes)
Healthy fats (nuts, avocado, olive oil)

3. Adequate Rest and Recovery

Muscles grow when they rest, not during the workout. Ensure 7-9 hours of sleep per night and proper hydration.

4. Supplementation for Growth

Consider adding high-quality supplements to your diet:

Whey Protein – Supports muscle repair and growth
Creatine Monohydrate – Enhances strength and performance
BCAAs – Reduce muscle breakdown and improve recovery
Pre-workout – Provides energy and focus during training

5. Stay Consistent and Track Progress

Keep a workout log, track weights lifted, and measure body progress every few weeks to ensure consistent muscle gains.

Why This 4-Day Split Works Best

Optimized Recovery – Each muscle group gets 48+ hours to recover
Balanced Volume – Enough volume for hypertrophy without overtraining
Time-Efficient – Only 4 days a week, making it easy to maintain
Proven Results – Trusted by bodybuilders, athletes, and fitness enthusiasts

By following this scientifically-backed 4-day workout split, you’ll see noticeable muscle growth, increased strength, and better overall fitness in no time.