A 4 day workout plan for muscle gain is the smartest way to build muscle, increase strength, and recover fully—without living in the gym. If you want proven results with a realistic weekly schedule, this approach is recommended by top coaches, backed by science, and practical for anyone committed to serious gains.
Whether you’re a busy professional, a fitness enthusiast returning to training, or a recreational athlete, understanding and following a well-structured 4 day split is your shortcut to bigger, stronger muscles.
What Is a 4 Day Workout Plan for Muscle Gain?
A 4 day workout split simply means you train four days each week, typically alternating between upper and lower body or push/pull muscle groups. The main keyword here—muscle gain—is your focus. This training strategy gives each muscle group enough intensity and rest to recover and grow, avoiding the burnout and overtraining that can come with daily sessions.
Why Experts Recommend This Split
- Optimal Frequency: Hitting each muscle 2x per week is shown to maximize hypertrophy (muscle growth) compared to once per week splits (NCBI, 2024).
- Efficient Recovery: Having rest days built-in allows muscle fibers to repair, leading to real strength and size gains.
- Time-Saving: Perfect for those balancing work, family, and fitness—only four days are required in the gym.
Official safety and technique resources:
American College of Sports Medicine: Resistance Training Guidelines
ACE Fitness Exercise Library (with videos)
How Does a 4 Day Split Help Muscle Gain?
Muscle growth happens during recovery, not just while lifting. A 4 day split is designed so you train hard, recover, and repeat—allowing you to use heavier weights, push intensity, and make steady progress.
| Day | Focus/Primary Muscle Groups |
|---|---|
| 1 | Upper Body: Chest, Back, Arms |
| 2 | Lower Body: Quads, Glutes, Hamstrings, Calves |
| 3 | Rest or Active Recovery |
| 4 | Upper Body: Shoulders, Back, Arms |
| 5 | Lower Body: Glutes, Hamstrings, Calves, Core |
| 6-7 | Rest or Light Cardio |
What makes this split ideal?
- Balanced Volume: Not too much, not too little—enough for real muscle stimulation.
- Sustainable: Four focused sessions are easy to maintain month after month.
- Flexible: Can be adapted for any experience level, from intermediate to advanced.
The Complete 4 Day Workout Routine
Below is a fully detailed weekly program for muscle gain, organized exactly like a professional training chart. Use the table or save it for your phone/gym bag. All exercises can be swapped for similar moves if you have injuries or limited equipment.
Day 1 – Upper Body: Chest, Back, Arms
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Bench Press | 4 | 6–8 | Heavy, full range of motion |
| Pull-Ups (or Lat Pulldown) | 3 | 8–10 | Add weight as you get stronger |
| Dumbbell Chest Fly | 3 | 10–12 | Slow eccentric, big stretch |
| Seated Cable Row | 3 | 10–12 | Squeeze shoulder blades |
| Triceps Rope Pressdown | 3 | 10–15 | Keep elbows tucked |
| EZ Bar Curl | 3 | 10–12 | Full stretch at bottom |
Day 2 – Lower Body: Quads, Glutes, Hamstrings, Calves
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Squat | 4 | 8–10 | Depth: thighs at least parallel |
| Walking Lunges | 3 | 10/leg | Alternate legs, dumbbells optional |
| Romanian Deadlift | 3 | 8–10 | Focus on hamstring stretch |
| Leg Press | 3 | 10–12 | Feet hip-width, slow lower |
| Seated Calf Raise | 3 | 12–15 | Pause at top, slow negative |
| Hanging Knee Raise | 3 | 12–15 | Control your movement |
Day 3 – Upper Body: Shoulders, Back, Arms
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Standing Overhead Press | 4 | 8–10 | Brace core, don’t arch back |
| Lat Pulldown | 3 | 10–12 | Pull to upper chest |
| Arnold Dumbbell Press | 3 | 10–12 | Rotate for full range |
| Face Pull | 3 | 12–15 | Rope at eyebrow level |
| Dumbbell Hammer Curl | 3 | 10–12 | Neutral grip, squeeze at top |
| Overhead Triceps Extension | 3 | 10–12 | Use cable or dumbbell |
Day 4 – Lower Body: Glutes, Hamstrings, Calves, Core
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Deadlift | 3 | 6–8 | Focus on form, keep back flat |
| Bulgarian Split Squat | 3 | 8/leg | Rear foot on bench, slow descent |
| Lying Leg Curl | 3 | 10–12 | Squeeze glutes/hamstrings |
| Standing Calf Raise | 3 | 12–15 | Go all the way up & down |
| Glute Bridge | 3 | 12–15 | Pause at top, squeeze glutes |
| Plank | 3 | 45 sec | Tight core, straight line |
Warm-Up, Progression, and Recovery
Warm-up: Start every session with 5–7 minutes of cardio (treadmill, bike, jump rope) plus dynamic stretching for the muscles you’ll train. For heavy lifts (squat, deadlift, bench), add 2–3 lighter warm-up sets.
Progression:
- Increase weights gradually (even 2.5–5 lbs) when you hit the high end of your rep range.
- Track every session in a notebook or app (Strong, Fitbod, MyFitnessPal).
- Focus on improving one variable each week: weight, reps, or better form.
Rest:
- Take 60–90 seconds between sets.
- For strength-focused moves (squat, bench, deadlift), rest up to 2 minutes if needed.
Active recovery: On rest days, do gentle walking, stretching, or yoga to boost blood flow and speed up muscle repair.
Advanced Tips for Faster Muscle Gain
- Nutrition:
- Eat 200–400 calories above your daily maintenance (calorie surplus).
- Protein: 1.6–2.2g per kg of bodyweight per day (Healthline, 2025).
- Spread protein across 3–5 meals for better absorption.
- Supplements:
- Whey protein: Quick, affordable protein source (average $35–$50/month, 2025).
- Creatine monohydrate: Safe, proven for muscle/strength.
- Basic multivitamin: For general health.
- Always check with your healthcare provider before starting supplements.
- Sleep: Aim for 7–9 hours nightly for optimal muscle recovery and hormone production.
- Consistency: Stick to the plan for at least 8–12 weeks before changing exercises or routine.
Pro tip: Muscle building is a marathon, not a sprint. Even “hard gainers” see results with steady effort!
Real-World Example
Case:
John, a 32-year-old office worker, wanted to gain 10 pounds of lean muscle. He trained 4 days a week using a routine almost identical to the one above. After 16 weeks, John reported:
- +8 lbs lean mass
- +40 lbs to his squat
- Noticeable shoulder and arm definition
What worked for him:
- Consistent tracking
- Focus on basic, heavy lifts
- A slight calorie surplus and protein at every meal
- At least 2 rest days every week
You can expect similar results with discipline and patience.
Common Questions (FAQs)
Do I have to do the same exercises every week?
No, but stick with the same movement patterns for at least 6–8 weeks for best progress before swapping out similar alternatives.
Can I do cardio on rest days?
Yes, but keep it light (walking, cycling, swimming). Too much intense cardio may hinder muscle gains.
Is this routine good for women?
Absolutely! Just adjust weights to your level—muscle-building principles are universal.
Can I make this a home workout?
Yes, with dumbbells, resistance bands, and a sturdy bench, you can modify all exercises. Focus on full-body, compound moves if equipment is limited.
What if I miss a day?
Pick up where you left off—consistency is key, not perfection.
Costs, Policies & Current Data
- Average U.S. gym membership (2025): $30–$70/month
- Protein supplement (2025): $35–$50/month (Amazon, Walmart)
- Rest & recovery policies: ACSM and CDC recommend at least 2 rest days per week for recovery (ACSM, CDC)
- Official support: For safe technique, check the ACE Fitness Exercise Library
Conclusion
A 4 day workout plan for muscle gain is the gold standard for building muscle efficiently and sustainably. By following a routine like the one above—progressing your weights, eating for growth, and making recovery a priority—you’ll see noticeable changes in your body and strength.