4-Day Workout Splits: A Sample Plan to Organize Your Training

Ever walk into a workout day thinking, “What am I even doing today?” A 4-day workout split solves that by giving you four planned lifting sessions each week, with clear focus on what you’re training and when you’re recovering.

This approach works because it balances two things most people struggle to juggle:

• Enough training volume to make progress
  
  

• Enough recovery to stay consistent and avoid burnout
  
  

Below is a clean, coach-built way to run a four-day split, plus guidance on off days and how to progress it over time.

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What a 4-day workout split is

A 4-day split means you lift four days per week, and each day has a different focus so you’re not repeating the same session twice. The split can be organized by:

• Muscle groups (useful for hypertrophy goals)
  
  

• Movement patterns (push/pull, upper/lower) for overall fitness and performance
  
  

The big win is that the structure naturally creates recovery space between similar muscles and patterns.

Why 4 days per week is a sweet spot

A well-built 4-day split can deliver:

More weekly training volume, without hammering the same muscles

With four sessions, you can train hard and still avoid repeating the same pattern on back-to-back days.

Better focus and better technique

You get enough frequency to practice lifts, clean up form, and build confidence with key movements.

Muscle growth support through progressive overload

A split makes it easier to track performance and progress, whether you add load, reps, sets, or reduce rest.

Built-in recovery

Most people don’t need more intensity, they need more consistency. Recovery days help you show up stronger.

Efficiency

Four sessions keeps your week flexible while still moving the needle.

If you like structured strength work with coaching and progression already planned, you can also plug a class like Strength Development into your week alongside your split.

The sample 4-day split workout plan

Equipment: dumbbells, kettlebell, resistance band

Format: supersets (two exercises back-to-back), minimal rest

Rest: up to 60 seconds between rounds

Day 1: Total-body strength with upper-body emphasis

Complete 3 rounds of each superset.

Superset 1 (10 reps each)

• Dumbbell chest press
  
  

• Alternating bent-over row (10 each side)
  
  

Superset 2 (10 reps each)

• Single-arm squat to press (10 each side)
  
  

• Alternating band lat pull-down (10 each side)
  
  

Superset 3 (10 reps each)

• Hip bridge + chest fly (10 total)
  
  

• Rear delt fly (10 total)
  
  

Superset 4 (12 reps each)

• Seated biceps curl (12 total)
  
  

• Alternating triceps kickback (12 each side)
  
  

Day 2: Lower body strength and glutes

Complete 4 rounds of each superset.

Superset 1 (10 reps each)

• Goblet squat
  
  

• Dumbbell Romanian deadlift
  
  

Superset 2 (10 reps each)

• Lateral step-up (10 each side)
  
  

• Glute bridge
  
  

Superset 3 (10 reps each)

• Walking lunge (10 each side)
  
  

• Kickstand single-leg RDL with band (10 each side)
  
  

Day 3: Upper body push/pull + arms

Complete 3 rounds of each superset.

Superset 1 (5 reps each)

• Pushup to plank row (5 each side)
  
  

• Halo (5 each direction)
  
  

Superset 2 (10 reps each)

• Overhead press
  
  

• Gorilla row (10 each side)
  
  

Superset 3 (10 reps each)

• Close-grip chest press
  
  

• Rear delt fly
  
  

Superset 4 (15 reps each)

• Hammer curl
  
  

• Skull crusher
  
  

Day 4: Lower body power and lateral work

Complete 4 rounds of each superset.

Superset 1 (10 reps each)

• Sumo deadlift
  
  

• Dumbbell split squat (10 each side)
  
  

Superset 2 (10 reps each)

• Curtsy lunge (10 each side)
  
  

• Glute bridge march (10 each side)
  
  

Superset 3 (10 reps each)

• Kettlebell swing
  
  

• Lateral lunge (10 each side)
  
  

If you want an off-day option that still feels “productive” without adding more lifting fatigue, Reformer Pilates can be a strong complement for core control, mobility, and joint-friendly strength.

What to do on off days

Your off days should help you recover, not compete with your lift days.

Good choices:

• Low-intensity steady cardio (easy walk, light jog, swim)
  
  

• Mobility work (hips, thoracic spine, ankles, shoulders)
  
  

• One true rest day weekly if your body needs it
  
  

A simple rule: if you can’t manage light cardio or mobility on off days, you may be under-recovering and your weekly lifting volume may be too high right now.

How to build your own 4-day split (without overthinking it)

1. Define the goal first (hypertrophy, strength, general fitness)
   
   

2. Pick your split style (upper/lower, push/pull, muscle groups)
   
   

3. Choose your weekly calendar (avoid stacking too many rest days in a row)
   
   

4. Plan progression
   
   

   • Add 5–10 lb on big lifts when form stays strong
     
     

   • Or add reps/sets gradually
     
     

   • If you run the same plan beyond 3 weeks, consider a deload week in week 4 (slightly less load or volume)
     
     

Source: womenshealthmag.com

The opinions shared in the blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.