A 4-Day Split workout plan is a workout routine in which we perform 4 days exercise and 3 days rest in a week.

I have been trying these plans for more than 6 years.

I have chosen the best 4-Day Split workout plan for you all.

4 Day Workout Split

• Day 1: Chest and Triceps
• Day 2: Back and Biceps
• Day 3: Rest
• Day 4: Legs
• Day 5: Shoulders and Abs
• Day 6: Rest or Light Cardio
• Day 7: Rest

Weekly 4-Day Workout Plan

Day 1: Chest and Triceps 

Chest Exercises

• Dumbbell Bench Press – 4 sets x 8-12 reps
• Incline Dumbbell Press – 3 sets x 8-12 reps
• Dumbbell Flyes – 3 sets x 10-15 reps
• Push-Ups – 3 sets to failure

Triceps Exercises

• Overhead Triceps Extension – 3 sets x 10-12 reps
• Dumbbell Skull Crushers – 3 sets x 10-12 reps
• Triceps Kickbacks – 3 sets x 12-15 reps

Day 2: Back and Biceps

Back Exercises

• One-Arm Dumbbell Row – 4 sets x 8-12 reps
• Bent-Over Dumbbell Row – 3 sets x 8-12 reps
• Dumbbell Pullover – 3 sets x 10-12 reps
• Superman Hold – 3 sets x 30-45 seconds

Biceps Exercises

• Dumbbell Bicep Curl – 3 sets x 10-12 reps
• Hammer Curl – 3 sets x 10-12 reps
• Concentration Curl – 3 sets x 12 reps

Day 3: Recovery Day

Use this day to:

• Stretch major muscle groups
• Perform mobility exercises
• Take a light walk
• Stay hydrated
• Prioritize quality sleep

Recovery is when your muscles actually grow, so don’t neglect it.

Day 4: Leg Day

Quadriceps

• Goblet Squat – 4 sets x 8-12 reps
• Dumbbell Lunges – 3 sets x 10 reps per leg
• Bulgarian Split Squat – 3 sets x 8-10 reps per leg

Hamstrings and Glutes

• Dumbbell Romanian Deadlift – 4 sets x 8-12 reps
• Dumbbell Hip Thrust – 3 sets x 10-15 reps
• Glute Bridge – 3 sets x 15 reps

Calves

• Standing Calf Raises – 4 sets x 15-20 reps

Day 5: Shoulders and Abs

Shoulder Exercises

• Dumbbell Shoulder Press – 4 sets x 8-12 reps
• Lateral Raises – 3 sets x 12-15 reps
• Front Raises – 3 sets x 12 reps
• Rear Delt Flyes – 3 sets x 12-15 reps
• Arnold Press – 3 sets x 10 reps

Ab Exercises

• Plank – 3 sets x 45-60 seconds
• Russian Twists – 3 sets x 20 reps
• Leg Raises – 3 sets x 12-15 reps
• Mountain Climbers – 3 sets x 30 seconds

Nutrition Tips for Better Results

Even the best workout plan won’t deliver results without proper nutrition.

Prioritize Protein

Aim for approximately 1.6–2.2 grams of protein per kilogram of body weight daily. Good sources include lean meat, fish, eggs, dairy products, and legumes.

Eat Enough Carbohydrates

Carbohydrates fuel your workouts and help replenish muscle glycogen stores. Include whole grains, fruits, vegetables, and rice in your diet.

Don’t Fear Healthy Fats

Healthy fats support hormone production and overall health. Include nuts, seeds, avocados, olive oil, and fatty fish.

Stay Hydrated

Drink water consistently throughout the day to support performance and recovery.

Common Mistakes to Avoid 

Skipping Warm-Ups

Always spend 5–10 minutes warming up before training.

Using Poor Form

Proper technique is more important than lifting heavier weights.

Ignoring Progressive Overload

Gradually increase weight, repetitions, or training volume over time.

Not Getting Enough Sleep

Aim for 7–9 hours of sleep each night to maximize recovery.

Being Inconsistent

Results come from consistency. Follow the plan for several months before evaluating progress.