The Best Four-Day Gym Workout Routine for Maximum Gains

The Best Four-Day Gym Workout Routine for Maximum Gains

If you’re serious about building muscle and getting stronger, a four-day gym workout routine might be the perfect solution. This plan allows you to train each muscle group more frequently while providing enough rest days to ensure recovery. In this article, we’ll break down the best four-day gym workout routine designed to optimize gains and keep you on track with your fitness goals.

Why Choose a Four-Day Gym Workout Routine?

A four-day split routine strikes the ideal balance between training volume and recovery. It enables you to focus on individual muscle groups more intensely and provides an opportunity to incorporate a variety of exercises, leading to well-rounded development.

Key Benefits:

• Better Muscle Focus: You can dedicate more time to each muscle group, ensuring comprehensive development.
• Reduced Risk of Overtraining: Alternating training and rest days helps muscles recover and grow.
• Flexibility in Exercise Selection: With four days to train, you have more room to include different exercises and techniques, such as supersets and drop sets.

The Optimal Four-Day Split Routine

The best approach for a four-day gym workout routine is typically an Upper-Lower Split or a Push-Pull Split. These allow for balanced training of both upper and lower body muscle groups while preventing burnout.

Option 1: Upper-Lower Split

In an Upper-Lower Split, you alternate between upper body and lower body days, targeting each muscle group twice a week.

Day 1: Upper Body (Strength Focus)

1. Barbell Bench Press - 4 sets of 6-8 reps
2. Bent Over Rows - 4 sets of 6-8 reps
3. Overhead Shoulder Press - 3 sets of 8 reps
4. Pull-Ups - 3 sets of 6-8 reps
5. Barbell Curls - 3 sets of 10 reps
6. Tricep Dips - 3 sets of 10-12 reps

Day 2: Lower Body (Strength Focus)

1. Barbell Back Squats - 4 sets of 6-8 reps
2. Romanian Deadlifts - 4 sets of 8 reps
3. Leg Press - 3 sets of 10 reps
4. Standing Calf Raises - 4 sets of 12-15 reps
5. Hanging Leg Raises - 3 sets of 15 reps

Day 3: Upper Body (Hypertrophy Focus)

1. Incline Dumbbell Press - 4 sets of 8-10 reps
2. Seated Cable Rows - 4 sets of 8-10 reps
3. Lateral Raises - 4 sets of 12-15 reps
4. Face Pulls - 4 sets of 12-15 reps
5. Hammer Curls - 3 sets of 12 reps
6. Overhead Tricep Extension - 3 sets of 12 reps

Day 4: Lower Body (Hypertrophy Focus)

1. Front Squats - 4 sets of 8-10 reps
2. Leg Curls - 4 sets of 8-10 reps
3. Walking Lunges - 3 sets of 12-15 reps per leg
4. Seated Calf Raises - 4 sets of 15 reps
5. Russian Twists - 3 sets of 20 reps

Option 2: Push-Pull Split

In a Push-Pull Split, you divide your workouts based on movement patterns: pushing exercises (chest, shoulders, triceps) and pulling exercises (back, biceps) along with a dedicated leg day.

Day 1: Push (Chest, Shoulders, Triceps)

1. Flat Bench Press - 4 sets of 6-8 reps
2. Overhead Press - 4 sets of 8 reps
3. Incline Dumbbell Press - 3 sets of 10-12 reps
4. Lateral Raises - 3 sets of 12-15 reps
5. Skull Crushers - 3 sets of 10-12 reps
6. Cable Tricep Pushdowns - 3 sets of 12-15 reps

Day 2: Pull (Back and Biceps)

1. Deadlifts - 4 sets of 6-8 reps
2. Pull-Ups - 4 sets of 8 reps
3. Seated Rows - 3 sets of 8-10 reps
4. Face Pulls - 3 sets of 12 reps
5. Barbell Curls - 3 sets of 10-12 reps
6. Hammer Curls - 3 sets of 12 reps

Day 3: Legs (Quads, Hamstrings, Calves)

1. Back Squats - 4 sets of 6-8 reps
2. Romanian Deadlifts - 4 sets of 8 reps
3. Leg Press - 3 sets of 10-12 reps
4. Leg Curls - 3 sets of 12 reps
5. Calf Raises - 4 sets of 15 reps
6. Hanging Leg Raises - 3 sets of 15 reps

Day 4: Full-Body Conditioning

1. Power Cleans - 4 sets of 6 reps
2. Burpees - 3 sets of 12 reps
3. Kettlebell Swings - 3 sets of 15 reps
4. Push-Ups - 3 sets of 15-20 reps
5. Plank Hold - 3 sets of 45 seconds

Tips for Success with a Four-Day Gym Workout Routine

1. Vary Intensity Levels: Use different rep ranges (strength: 6-8, hypertrophy: 8-12, endurance: 12-15) to challenge your muscles in new ways.
2. Incorporate Cardio Wisely: If you want to add cardio, consider low-intensity steady-state (LISS) on rest days to support recovery.
3. Focus on Form: Prioritize good form and controlled movements, especially when performing compound exercises like squats and deadlifts.
4. Track Your Progress: Using apps like Workout Quest can help track your sets, reps, and progression over time, ensuring you stay on target.

Can a Four-Day Gym Workout Routine Build Muscle?

Definitely! A four-day gym workout routine is ideal for building muscle and strength due to its balanced approach. By focusing on specific muscle groups and incorporating both compound and isolation exercises, you can target every area effectively, leading to noticeable muscle growth and overall fitness improvements¹².

Conclusion

A four-day gym workout routine offers the perfect blend of frequency and intensity, making it an excellent choice for those looking to build muscle and gain strength without spending every day in the gym. Choose the split that best suits your goals, follow the tips above, and get ready to see major gains!

References:

Footnotes

1. Muscle & Strength. “4 Day Workout Split: The Best Training Plan for Muscle Gains.” https://www.muscleandstrength.com/workouts/best-4-day-split ↩

2. Breaking Muscle. “The Ideal 4-Day Workout Routine for Building Muscle.” https://www.breakingmuscle.com/4-day-workout-routine-for-muscle-growth/ ↩