4 Day Workout Split – The Complete Guide 2022

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4 Day Workout Split The Complete Guide 2022
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What is the 4 Day Split?

• The four day split workout is a workout plan that
  involves 4 weekly gym sessions. Each session
  targets a specific set of muscles. It tries to
  maximize exertion on the target muscle groups
  while allowing other muscles to recover on days
  when they arent being used. Its also worth
  checking out the 2 Day Workout Split or 3 Day
  Workout Split if having only 2-3 workouts per
  week fits your schedule better, or our 5 Day
  Workout Split if you prefer.

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Popular 4 Day Split Variations

• Upper Lower
• The Upper Lower 4 Day Split Workout divides the
  four workout sessions into 2 days of upper body
  training and two days of lower body training.
  Working out half your body each session means
  youll be training a wide range of muscles
  groups. The idea is to exert one half of your
  body while the other half rests. Remember rest
  days are just as important as gym days. Another
  key benefit is youll be training each muscle
  group 2x a week which has been shown to result in
  significantly greater muscle growth when compared
  to just working each muscle group 1x per week
  (See Bro Split).

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• Push Pull
• The Push Pull split is similar to the Upper Lower
  Split and provides a lot of the same benefits.
  Again youll alternate targeting half your body
  in each session. Push days include exercises
  where youre pushing (Bench Press, Squat) and
  generally target the muscles in the front of your
  body. Pull days include exercises where youre
  pulling (Pull Ups, Bent Over Row) and generally
  target the back of the body.

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• Push Day Muscle Groups Chest, shoulders,
  triceps, quadriceps, and calvesPull Day Muscle
  Groups Entire back, biceps, hamstrings, and
  obliques
• The biggest benefit of a push pull split is that
  youre able maximise weekly set count for all
  your major muscle groups because youre working
  them out twice a week. Theres lots of research
  that shows targeting the same muscle group
  multiple times per week is optimal in terms of
  muscle regeneration.

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Classic Bodybuilder (Bro Split)

• The classic bodybuilder 4 day split (sometimes
  called the Bro Split) is the meat and potatoes of
  four-day splits. It involves training a specific
  isolated muscle group in each workout. It
  generally splits the sessions into the back,
  chest, arms, and legs (quads, hamstrings,
  outer/inner thighs). 

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• It allows you to focus entirely on a small set of
  muscles per session and gives a full week of
  recovery for each muscle group. A major benefit
  of focusing on a single muscle group per session
  is you can give priority to weaker muscle groups.
• In recent years, theres been a lot of research
  done that calls into question the effectiveness
  of working out a single muscle per workout.
  Regardless of the controversy, the Classic
  Bodybuilder split is a tried and true method that
  countless extremely successful lifters swear by
  for results.

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Is a 4 Day Split Workout for me?

• Working out 4 days a week gives you plenty of
  time in the gym to build a balanced routine that
  engages all parts of the body. It plays
  especially well with Upper/Lower and Push/Pull
  type splits because it gives you a balanced 2
  days for each variation. It also gives you a good
  balance of exertion vs rest days thats important
  for avoiding overtraining. 

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• In a 4 day split, you can get away with shorter
  sessions than you can in the 3 Day Split, just
  because you have that extra day to train. Shorter
  sessions means you can focus more on quality
  sets, which can suffer if youre trying to cram
  too much stuff into a single workout.