How Often Should I Train? 4 Day Split

Alright, so you did the three day split and you think you can handle more, or you’re not a beginner and already got your feet wet in the game of iron. Here’s a split that is still function based and follows a similar pattern but allows you to get a little more detail work done.

This split will be divided into four days, with two days focusing on lower body, and two days focusing on upper body. Both the upper and lower body days will be split up into two functional groups; push and pull. Your week will look like the following:

Day 1: Upper body, Push

Day 2: Off

Day 3: Upper body, Pull

Day 4: Off

Day 5:Lower Body, Push

Day 6: Off

Day 7: Lower Body, Pull, Plus Core

The priority of exercises should be very similar to the 3 day split. But since the additional day exists, it allows us to shift the main lifts around a little bit to make room for more variety. Here are my suggestions:

Day 1: Bench Press, Military Press

Day 2: Off

Day 3: Bent Over Barbell Rows

Day 4: Off

Day 5: Squats

Day 6: Off

Day 7: Sumo Deadlifts, Straight Leg Deadlifts

So let’s talk about the changes here. First of all, you have one less day to rest. This means taht you need to divide the workload during your workouts even more carefully. The bench press and military press can be together because they will both involve the triceps, shoulders and chest. Because of the extra lower body pull exercise, we can move the deadlifts to another day, and instead focus on building and developing strength in the actual back. Squats stay for the lower body push day. And the additional day will focus on the lower body pulling movements with sumo deadlifts (wider stance) and straight leg deadlifts. In both variations of the deadlift, the various positioning of your legs enables your body to pull the load with your hamstrings, glutes and lower back with more emphasis on your hamstrings and glutes.

Lastly, the exercises that you choose after these major lifts should follow a priority structure just like the three day split. I recommend finding exercises for the following:

Day 1: Chest, Shoulders, Triceps

Day 3: Lats, Traps, Rhomboids, Lower Back, Biceps, Rear delts

Day 5: Quads, Glutes, Calves

Day 7: Hamstrings, Glutes, Lower Back, Abs

Hope this helps with your next split planning. Tomorrow I am going to cover a 5 day split. That one will be quite different from these.

Nik V Vasilyev

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