The Best 4-Day Workout Split for Muscle Growth (Strength & Hypertrophy)

In a previous video, we went over the best 3-day split for muscle growth. Some of you, however, are a bit more advanced and may require more volume. And because research suggests that training volume must increase over time, it makes sense that you may have to train a bit more frequently as you get further into your lifting career.

That’s why in this video I break down the best 4-day workout split for muscle growth.

By the end, you’ll know how to take an ordinary, run-of-the-mill workout split and make simple science-based tweaks that help you maximize your efforts in the gym.

4-Day Workout Split for Muscle Growth EXAMPLE:

Upper (Strength) - Push Focus
Bench press 5x5
OHP 4x6
Barbell Row 4x6
Lat Pulldown 3x8-10
Barbell Curls 3x8-10
Triceps Pushdowns 3x8-10

Lower (Strength) - Quads Focus
Front Squat 5x5
Leg Press 4x8
Romanian deadlift 4x6
Quad isolation 3x8-10
Standing calf raise 4x10

Upper (Hypertrophy) – Pull Focus
Pull ups 4x8
Barbell row 4x10
Bench Press 3x12
Chest fly 3x12-15
Lateral Raises 4x12-15
DB Curls 3x12-15
Triceps Pushdowns 3x12-15

Lower (Hypertrophy) – Hamstring/Glute Focus
Deadlifts 3x6
Squats 3x10
Lying Leg Curls 4x10-12
Leg Extensions 4x12-15
Seated calf raise 4x10

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References

[geverniveup]

This dude literally talks to us like we’re slow...it’s awesome

[leefriday]

Oh man watching you lock your knees on those leg press given me the

[dankwolf]

I am in my second year of lifting and have been following the upper/lower 4 day a week split for the last year now (minus gym closure during COVID) using the double linear progression method in the 6-8 rep range. I do three months of bulking followed by one month of cutting, and repeat. It is very effective and results in massive gains during the bulk period. Ensure your nutrition and rest are on point to maximize your gains. The only difference from this video guide is I prioritize more compound lifting using free weights instead of using machines for isolation exercises, and do 20 hard sets per muscle group per week (10 hard sets per muscle group per workout). Great Video!

[nagaumagarikiparthi]

This was the perfect tweak to my structure. I was doing push, pull, legs, rest, full body compound, rest, rest. This solves my issues of only targeting arms once per week and the large rest period from legs to full body day. And I fall right in your range, just hit 6 months of training in November. Thank You!!

[chadillac]

You’re 3 day full body exercise was my very first plan! I did it for about 4 months and made incredible gains and success with body composition. I’m in there about every day now and loving it, definitely ready to try this 4 day split

[BLSPACHAPTER]

Thank you for this. I have been applying his full body workout with the leg push pull emphasis. This is a perfect compliment

[elfmoza]

Dude I followed this guys fullbody routines and did them every other day. And I got my gains then just stayed stagnant at my level, after two months I’m looking forward to trying this routine.next week

[tlee]

This is a very good program; thank you for the content.

For Day 3, I added some rear delt isolation work and switched from flat barbell bench press to decline db press.

The Barbell Row certainly hits the rear delts, but with my shoulder issues, I added more into your program for extra support.

[mathmantic]

I've watched many different split videos over the years but this is by far the most educational and scientific. It looks perfect for me! I might try Torso & Limbs version of this to emphasize arms more. Thank you very much!

[markoomcikus]

Bro thank you so much for this split. I am athlete and i struggle on my muscle growth. I'll do everything from this video, but for day 4 i'll do my plyometry 😎

[ipproductions]

Honestly, that's an amazing training plan!

[OliviaMari]

Linear Periodisation - 8:14
Double Progression - 8:43

[TrialzGTAS]

I was just looking for one of these, thank you !!

[docgb]

Sounds good I’m going to try this from next week 💪🏽

[johnpv]

Great info as usual brotha. I enjoyed your push and pull videos.
Personally. I prefer a 4 day push & pull split. I'm bulking, so I don't really include abs on my pull days. Covid has me doing my workouts at home, and I'm loving the simplicity. Basically, on my push day 2 chest movements, 1 shoulder movement, 1 squat movement and 1 tricep movement. Same exercise number format on my pulling days too, but I substitute calves for abs on my pulling days. Love it!

[hannesburger]

This video just earned you my subscription.

[leewalerzak]

Thanks for this video after going to the gym for 3 years doing a classic bro split I wanted to change things up im 5 weeks into it and I'm managing to lift heavier and seeing results 👍

[bjazz]

Amazing, Thank you for sharing this knowledge.

[janty]

Thanka for the 4 days workout list im gonna try to do that in gym next time

[parkerrish]

Hey I’m here to support you. My current workout split is chest biceps, back calves, shoulders triceps, and quads hams. Seen a lot of good success with that split