The 4-Day workout split is a training method built to maximize strength and progressions in the gym.
Traditional bodybuilding from the golden age of weightlifters have been using this common workout split to target all the main muscle groups while ensuring enough rest time to train at a high intensity.
Who is the 4-Day Workout Split For?
If you have been thinking about starting a bulking workout program or are keen to pack on muscle in a short period of time – the 4-day workout split is for you.
The best part – this program can be adapted for any athlete, regardless of their skill or seniority in the weight room.
Beginner weightlifters and advanced powerlifters alike can obtain massive gains from this workout routine.
Before we get into the intricate details of your 4-day workout split for bulking and maximum mass, we should take a moment to break down the fundamental aspects of what makes this program so great.
What is Bulking?
Bulking is the practice of intentionally putting on mass with weightlifting and dietary considerations. Most people will bulk in order to put on as much weight as possible in a short period of time.
Bulking can also be very successfully used to intentionally put on more muscle mass while in overload training.
When compared to a standard diet and standard weightlifting program, a bulking program can help you put on muscle mass much faster.
Building mass is not a complex problem to solve, but there are some important concepts you want to keep in mind. If you are using the 4-day workout split to bulk and put on maximum mass, here are three considerations to keep in mind.
Building Mass 101
Building mass comes down to a fundamental concept – maintain a caloric surplus and stimulate the muscles for growth.
This means eating as much food as possible (good, wholesome food) and using a program that considers hypertrophy or volume.
Dietary Considerations
Anyone who works out knows that you must eat good food in order to put on muscle. You cannot go to your local fast food joint every day and think that somehow your body will utilize this food for strength and size.
Dietary considerations for bulking means understanding what calories you should be consuming.
1. Whole Grains
The easiest way to put on good mass is to consume whole grains – namely whole grain rice, oats and pasta. Of course, this can make your diet a little boring, but when you consider the superior calories you receive from whole grains (and the extra protein) it is an easy decision to make.
2. Lean Protein Sources
Consuming a variety of lean protein sources like fish, turkey, chicken and plant-based proteins like legumes and nuts can help to pack on solid muscle mass.
What about Fat?
Fat raises some important questions. On one hand, fat contains a high amount of calories and therefore could enable faster bulking and muscle mass, while on the other hand, some sources of fat may not be the best type of calories for your overall health.
The easiest way to get around this is to ensure that the majority of the fat you obtain in your diet is from plant sources. Consuming bucket-loads of fried chicken (although it tastes great and can help you bulk) may not be the best source of calories for your long-term goals.
3. Train for Hypertrophy
Hypertrophy is, in most strength circles, the most important aspect of your workout program. Here we must try to train to increase the size of your muscle cells – stimulating them to grow.
Hypertrophy can be completed in a variety of ways, but perhaps the most successful way to ensure cell growth is with high resistance workouts. In other words, training with high weights and long rest periods.
High resistance workouts are set-up perfectly with the use of a 4-day workout split. This is because the 4-day split allows for moderate rest times and good use of muscle groups during each workout.
Ensuring that you are doing both – maintaining a caloric surplus and training for muscular hypertrophy is important in your success during this program.
4-Day Workout Split – The Optimal Training Routine
- Day 1: Chest and Hamstrings
- Day 2: REST
- Day 3: Back and Quads
- Day 4: Shoulders and Glutes
- Day 5: REST
- Day 6: Biceps, Triceps and Abs
- Day 7: REST
This 4-Day Workout split for optimal bulking and muscle mass takes into consideration that you will be consuming a high amount of calories. This high number of calories should help you to see adequate muscle growth throughout your training and ensure that you recover before your next workout.
This program will look different from many of the workouts you may have completed in the past. Most workout programs train with prime movers and agonist’s muscles – in other words, push and pull.
Our 4-Day Workout Split for maximum mass will utilise a unique workout split. See below for more details.
FREE 4 Day Workout Split
| Monday – Workout Routine | |||
|---|---|---|---|
| Exercise | REPS | SETS | TEMPO |
| Flat Dumbbell Press | 12 | 3 | 2111 |
| Incline Dumbbell Fly | 8 | 4 | 3110 |
| Romanian Deadlift | 12 | 3 | 2121 |
| Hamstring Curl | 12 | 3 | 1010 |
| Diamond Pushups | 12 | 4 | 2121 |
| Wednesday – Workout Routine | |||
|---|---|---|---|
| Exercise | REPS | SETS | TEMPO |
| Neutral Grip Pullup | 6 | 4 | 2121 |
| Landmine Row | 12 | 3 | 2121 |
| Seated DB Fly | 12 | 3 | 1010 |
| Cyclist Squat | 8 | 4 | 1010 |
| Quadricep Curl | 12 | 3 | 3121 |
| Thursday – Workout Routine | |||
|---|---|---|---|
| Exercise | REPS | SETS | TEMPO |
| Overhead Press | 8 | 4 | 2110 |
| Arnold Press | 12 | 3 | 1010 |
| Hip Bridge | 12 | 3 | 2121 |
| Cable Kickbacks | 12 | 3 | 1010 |
| Monster Walks | 8 | 4 | 1010 |
| Saturday – Workout Routine | |||
|---|---|---|---|
| Exercise | REPS | SETS | TEMPO |
| Spider Curls | 12 | 3 | 3110 |
| Overhead Dumbbell Triceps Press | 12 | 3 | 1010 |
| Preacher Curls | 8 | 3 | 1010 |
| Cable Pushdown | 6 | 3 | 2110 |
| Plank + Hanging Leg Raise | 1min + 12 | 3 | 1010 |
| Russian Twist | 20 | 3 | 1111 |
3 Steps to Success
1. Maintain a Caloric surplus
Ensure that you are always eating more calories (good calories) than your body requires. Most people should shoot for at least 3000 calories a day to put on weight.
2. Warm up and Cool down each workout
This new workout program will be taxing on your body. Take your time and ensure that you are always using warm-up and cool-down periods before and after a workout.
3. Record everything
Take note of each workout you complete. Write this workout down in a log-book and write down the weights you are doing for each workout. This way you will be able to see the progress as it comes along.
Conclusions: Bulking With The 4-Day Workout Split
With the programming complete and the 4-Day Workout split at your fingertips, there is only one thing left to do – put in the work. Keep in mind, although the 4-Day Workout routine is a great program even the best need to be combined with a wholesome nutrition plan. It is not as simple as putting on muscle just by lifting heavy weights.
Understand that the 4-Day Workout Split can help you to put on muscle mass, but it is up to you and your diet to ensure your body is recovering correctly and putting on lean muscle.
Good luck and enjoy the gains.
CSEP – CPT, Expert in Exercise Physiology
Gabriello is a writer and strength expert best known for his science-based and practical approach to Exercise Physiology, Nutrition and Strength. After serving in a directors position for The Canadian Society for Exercise Physiology Gabriello moved towards writing to help more people understand the importance of living a healthy life. Gabriello’s writings have been published in several languages on some of the largest health and fitness websites helping people learn, grow and understand the complex components of optimizing human performance in a simplistic way.
Gabriello also takes on specialized, high-performance athletes who are in need of strength, mobility and conditioning programming to optimize their fitness through his Earned Fitness program.
Website: https://earnyourstrength.com
