{"id":27411,"date":"2021-09-29T16:33:17","date_gmt":"2021-09-29T16:33:17","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=27411"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"best-4-day-workout-split","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/","title":{"rendered":"The Best 4-Day Workout Split To Help Build Muscle And Lose Weight"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#How_To_Start_A_4-Day_Workout_Split_Program\" >How To Start A 4-Day Workout Split Program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#What_Muscle_Groups_To_Workout_Together_On_The_Best_4-Day_Split_Routine\" >What Muscle Groups To Workout Together On The Best 4-Day Split Routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#Example_1\" >Example 1:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#Example_2\" >Example 2:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#Example_3\" >Example 3:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#How_To_Lift_Safely_On_This_Best_4-Day_Workout_Split_Tips_To_Prevent_Injury\" >How To Lift Safely On This Best 4-Day Workout Split: Tips To Prevent Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#Things_To_Do_To_Make_This_Best_4-Day_Workout_Split_Routine_As_Effective_As_Possible\" >Things To Do To Make This Best 4-Day Workout Split Routine As Effective As Possible<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#What_Is_The_Best_4-Day_Workout_Split_With_Arm_Day\" >What Is The Best 4-Day Workout Split With Arm Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#How_Many_Days_A_Week_Should_I_Workout_To_Build_Muscle\" >How Many Days A Week Should I Workout To Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#What_Is_The_Best_4-Day_Workout_Split\" >What Is The Best 4-Day Workout Split?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Coming up with the best 4-day workout split is one of the greatest ways to build muscle over time. However, for a beginner to fitness, coming up with such a routine can be difficult. If you are looking for the best 4-day split workout routine, keep reading to find out how to make one, which muscle groups should be paired, and the benefits of such a routine.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_4_Day_Workout_Split\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_4_Day_Workout_Split\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_A_4-Day_Workout_Split_Program\"><\/span><b>How To Start A 4-Day Workout Split Program?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like with every other <a href=\"https:\/\/betterme.world\/articles\/21-days-workout-schedule\/\">workout program<\/a>, planning is the best way to make a 4-day split routine and make it work well for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some things to consider while making and starting a 4-day split workout:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your fitness goals. <\/b><span style=\"font-weight: 400;\">Are you looking to lose weight, gain some bulk, or is your routine meant for maintenance? Know your goal before doing the 4-day routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your fitness experience<\/b><span style=\"font-weight: 400;\">. Are you a novice, intermediate, or advanced trainer? The best 4-day workout split should be made to fit your training experience.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Which days work for you<\/b><span style=\"font-weight: 400;\">. Unlike a full-body routine, a split workout needs to be precisely followed, as skipping a day will completely throw off your routine. Make sure that your schedule is open on whichever four days of the week you choose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Divide up your routine in the upper body and lower body splits.<\/b><span style=\"font-weight: 400;\"> This is the easiest to follow and most common split used during such workout routines. Make sure to not work out the same muscle groups two days in a row. This will lead to exhaustion and increase your risk of injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest days<\/b><span style=\"font-weight: 400;\">. Research suggests that you should give your muscles anywhere between 48 to 72 hours to fully recover from <a href=\"https:\/\/betterme.world\/articles\/10-day-workout\/\">exercise<\/a>. Not only does this prevent overtraining, but it also gives them a chance to grow and get bigger (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12741861\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21572353\/\"><span style=\"font-weight: 400;\"> 12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/what-is-shred-workout\/\">What Is A Shred Workout? The Truth About Losing Fat Before Bulking Up<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_4_Day_Workout_Split\"><img decoding=\"async\" class=\"aligncenter wp-image-32233 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569-1024x576.png\" alt=\"workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscle_Groups_To_Workout_Together_On_The_Best_4-Day_Split_Routine\"><\/span><b>What Muscle Groups To Workout Together On The Best 4-Day Split Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In case you didn&#8217;t know, as human beings, we have three types of <a href=\"https:\/\/betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/\">muscle<\/a> in our bodies (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK532258\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardiac muscles <\/b><span style=\"font-weight: 400;\">that control the heart and help keep us alive.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Smooth muscles <\/b><span style=\"font-weight: 400;\">that are found throughout the gastrointestinal, reproductive, urinary, vascular, and respiratory systems.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Skeletal muscles <\/b><span style=\"font-weight: 400;\">that make up 40 percent of our body weight and are the muscles that we target whenever we work out.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So which muscles should you pair together while working out? According to <\/span><i><span style=\"font-weight: 400;\">healthline.com<\/span><\/i><span style=\"font-weight: 400;\">, there is no right way to group your muscles. However, most people find it easier to workout muscle groups that are close together on the same day\/session. Some examples of muscle combinations that you can do on a 4-day split workout include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Example_1\"><\/span><b>Example 1:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1 &#8211; Push exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2 &#8211; Leg exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4 &#8211; Pull exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 5 &#8211; Full body workout<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_4_Day_Workout_Split\"><img decoding=\"async\" class=\"aligncenter wp-image-31936 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1-1024x576.jpg\" alt=\"best 4 day workout split\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Example_2\"><\/span><b>Example 2:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><em><strong>Strength vs. Hypertrophy Days<\/strong><\/em><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/\">Strength workouts<\/a> will make your muscles stronger, while hypertrophy exercises will work to increase the overall size\/mass of the muscles.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1 &#8211; Upper body strength<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3 &#8211; Lower body hypertrophy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 5 &#8211; Upper body hypertrophy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 7 &#8211; Lower body strength<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_4_Day_Workout_Split\">change your life for the better<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Example_3\"><\/span><b>Example 3:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are looking for the best 4-day <a href=\"https:\/\/betterme.world\/articles\/pregnancy-treadmill-workout\/\">workout<\/a> split for fat loss and weight loss, we suggest dedicating one of your workout days to cardio workouts or making sure to do some cardio on these days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While both workouts work well for fat and weight loss, remember that cardio burns more calories at the moment, while weight lifting helps you to continue burning calories long after your exercise session is done (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00421-001-0568-y?LI=true\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). For the best workout results, a routine that combines both resistance training and cardio is the best.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1 &#8211; Chest, shoulders, and triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2 &#8211; Cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3 &#8211; Back and biceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4 &#8211; Legs and abs<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_4_Day_Workout_Split\"><img decoding=\"async\" class=\"aligncenter wp-image-33408 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4883-1024x576.png\" alt=\"best 4 day workout split\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4883.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4883-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4883.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4883-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4883.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Lift_Safely_On_This_Best_4-Day_Workout_Split_Tips_To_Prevent_Injury\"><\/span><b>How To Lift Safely On This Best 4-Day Workout Split: Tips To Prevent Injury<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As we all know, lifting weights has incredible health and fitness benefits, which include improving posture, better sleep, increasing bone density, losing and maintaining weight loss, boosting metabolism, lowering inflammation, staving off chronic disease, improving self-esteem, and much more (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you do not practice resistance training properly, it can lead to more risks than benefits.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help prevent you from getting any injuries while participating in the best 4-day split workout routine, here are some safety tips and techniques to always keep in mind:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Always warm up before your workout and cool down once you are done.<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start light, not heavy.<\/b><span style=\"font-weight: 400;\"> Yes, lifting heavy is the goal, and it will help with muscle growth. But if you lift extremely heavy too soon, you are very likely to sprain and injure yourself. To avoid this, the <\/span><i><span style=\"font-weight: 400;\">MayoClinic<\/span><\/i><span style=\"font-weight: 400;\"> advises that you should start with a weight that you can lift comfortably 12 to 15 times in a full set. You can eventually and gradually increase the weight of your lifts as you get stronger.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Remember to keep breathing<\/b><span style=\"font-weight: 400;\">. Do not be tempted to hold your breath. Breathe out as you lift the weight and breathe in as you lower it. This helps activate and engage your muscles, helping you get the most out of your session.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Always use proper form.<\/b><span style=\"font-weight: 400;\"> Not only does proper form help prevent injury, since the better your form, the better your workout results. With proper form, not only will you be targeting the immediate muscles being used for the workout, but your workout also exercises adjacent muscles, which helps give you a well-rounded lifting session.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Find your balance<\/b><span style=\"font-weight: 400;\">. According to <\/span><i><span style=\"font-weight: 400;\">aaptiv.com, <\/span><\/i><span style=\"font-weight: 400;\">balance should be a priority during weight lifting because lack of it increases the likelihood of falls and other injuries, which could even be life-threatening. You do not want to fall with a barbell around your neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Find a trainer<\/b><span style=\"font-weight: 400;\">. If you can afford it, find a trainer to assist you through this best 4-day workout split for mass. They can help you learn how to do the exercises correctly, guide you on proper nutrition, may help you get faster results, and will be a great source of motivation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest.<\/b><span style=\"font-weight: 400;\"> One of the best parts of this best 4-day workout split bodybuilding routine is that you do not have to work out the same muscles two days in a row; with that being said, you should still give yourself at least one or two full days of rest per week to let your muscles rest and grow. Remember that overworked muscles are more likely to strain, sprain, and injure.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/14-day-workout-challenge\/\">14-Day Workout Challenge To Get Shredded In No Time!<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_4_Day_Workout_Split\"><img decoding=\"async\" class=\"aligncenter wp-image-31689 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-5-1024x576.jpg\" alt=\"best 4 day workout split\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Things_To_Do_To_Make_This_Best_4-Day_Workout_Split_Routine_As_Effective_As_Possible\"><\/span><b>Things To Do To Make This Best 4-Day Workout Split Routine As Effective As Possible<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Just having a resistance training routine alone is not enough to help build mass and strength. You are also required to make some dietary and lifestyle changes so that your bodybuilding efforts do not go to waste. These things include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Go on a caloric surplus.<\/b><span style=\"font-weight: 400;\"> In the same way that weight loss demands a calorie deficit, so does bulk or bodybuilding demand a calorie surplus. However, you must make sure that you do not eat too much and end up gaining fat instead of muscle mass.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Several studies have shown that novice and intermediate bodybuilders should aim to increase their daily maintenance calorie intake by 10 to 20 percent when looking to build muscle. This also allows them to have an average weight gain of 0.25 to 0.5 percent of their body weight per week (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15107010\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6680710\/\"><span style=\"font-weight: 400;\"> 6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat more often<\/b><span style=\"font-weight: 400;\">. According to <\/span><i><span style=\"font-weight: 400;\">Medical News Today<\/span><\/i><span style=\"font-weight: 400;\">, bodybuilders should aim to eat between three to six times a day or every three to four (4) hours. Doing this will help you get in all the extra calories that you are now having.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat your fruits and vegetables.<\/b><span style=\"font-weight: 400;\"> They are full of vitamins and antioxidants, which boost your immune system. Antioxidants do this by collecting free radicals from the body cells and preventing or reducing the damage caused by oxidation, thus reducing your risk of diseases (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/antioxidants\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><a href=\"https:\/\/betterme.world\/articles\/fruits-to-eat-everyday\/\"><span style=\"font-weight: 400;\">Fruits<\/span><\/a><span style=\"font-weight: 400;\"> and vegetables also have fiber which can help keep you from unnecessary snacking and also helps with gut health.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Add more protein to your diet<\/b><span style=\"font-weight: 400;\">. It is the most essential macronutrient when it comes to building muscle. The <\/span><i><span style=\"font-weight: 400;\">American College of Sports Medicine <\/span><\/i><span style=\"font-weight: 400;\">suggests that anyone who does weight lifting regularly should aim to consume 1.2-1.7 grams of <\/span><a href=\"https:\/\/betterme.world\/articles\/when-to-eat-protein\/\"><span style=\"font-weight: 400;\">protein per kilogram<\/span><\/a><span style=\"font-weight: 400;\"> of body weight per day (or 0.5 to 0.8 grams per pound of body weight) (<\/span><a href=\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/protein-intake-for-optimal-muscle-maintenance.pdf?sfvrsn=688d8896_2\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sleep More.<\/b><span style=\"font-weight: 400;\"> According to <\/span><i><span style=\"font-weight: 400;\">Sleep.org<\/span><\/i><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/betterme.world\/articles\/is-6-hours-of-sleep-enough-to-build-muscle\/\"><span style=\"font-weight: 400;\">sleep is important<\/span><\/a><span style=\"font-weight: 400;\"> for athletes and bodybuilders as it ensures muscle growth and recovery.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A 1996 study also stated that during the 3rd stage of non-REM sleep, your body releases a growth hormone that helps your muscles relax, relieve tension, and reduce any pain (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8627466\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">) from doing your best 4-day workout split exercises. <\/span><i><span style=\"font-weight: 400;\">The Journal of Strength and Conditioning Research <\/span><\/i><span style=\"font-weight: 400;\">recommends that for peak athletic performance, you should aim to get seven to nine 9 hours of sleep per night (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2013\/10000\/Sleep,_Recovery,_and_Athletic_Performance__A_Brief.8.aspx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest.<\/b><span style=\"font-weight: 400;\"> And this does not just mean sleep. Give yourself 24 hours to 48 hours a week to just rest with no exercise whatsoever.<\/span><\/li>\n<\/ul>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_4_Day_Workout_Split\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_4_Day_Workout_Split\"><img decoding=\"async\" class=\"aligncenter wp-image-31499 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4319-1024x576.png\" alt=\"best 4 day workout split\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4319.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4319-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4319.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4319-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4319.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_4-Day_Workout_Split_With_Arm_Day\"><\/span><b>What Is The Best 4-Day Workout Split With Arm Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Arm workouts are a great way to build arm strength, increase the size of your arm muscles and exercise your core. A simple 4-day workout split routine is as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1 &#8211; Back, biceps, and forearms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2 &#8211; Shoulders, traps, and abs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4 &#8211; Quads, hamstrings, and calves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 5 &#8211; Chest, triceps, and abs<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Days_A_Week_Should_I_Workout_To_Build_Muscle\"><\/span><b>How Many Days A Week Should I Workout To Build Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to a review published in 2016 by the <\/span><i><span style=\"font-weight: 400;\">Journal of Sports Medicine, <\/span><\/i><span style=\"font-weight: 400;\">researchers concluded that you need to train each muscle group twice a week for maximum results (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_4-Day_Workout_Split\"><\/span><b>What Is The Best 4-Day Workout Split?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As seen above, no workout split works best for everyone. Choose the split routine that workout routine that works best for your goals and experience.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best 4-day workout split is one that meshes well with your schedule, meets your desired fitness goals, and matches your fitness experience. This split works well for muscle growth and strength, and if done right, it can also help you lose weight. Be sure to also eat healthy foods, sleep well, and mind your form during your workouts for the best results.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_4_Day_Workout_Split\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p>&nbsp;<\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12741861\/\"><span style=\"font-weight: 400;\">A series of studies-a practical protocol for testing muscular endurance recovery<\/span><\/a><span style=\"font-weight: 400;\"> (2003, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/antioxidants\"><span style=\"font-weight: 400;\">Antioxidants<\/span><\/a><span style=\"font-weight: 400;\"> (2020, betterhealth.vic.gov.au)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00421-001-0568-y?LI=true\"><span style=\"font-weight: 400;\">Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management<\/span><\/a><span style=\"font-weight: 400;\"> (2002, link.springer.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\"><span style=\"font-weight: 400;\">Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis<\/span><\/a><span style=\"font-weight: 400;\"> (2016, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15107010\/\"><span style=\"font-weight: 400;\">Macronutrient considerations for the sport of bodybuilding<\/span><\/a><span style=\"font-weight: 400;\"> (2004, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6680710\/\"><span style=\"font-weight: 400;\">Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8627466\/\"><span style=\"font-weight: 400;\">Physiology of growth hormone secretion during sleep<\/span><\/a><span style=\"font-weight: 400;\"> (1996, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK532258\/\"><span style=\"font-weight: 400;\">Physiology, Muscle<\/span><\/a><span style=\"font-weight: 400;\"> (2021, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/protein-intake-for-optimal-muscle-maintenance.pdf?sfvrsn=688d8896_2\"><span style=\"font-weight: 400;\">PROTEIN INTAKE FOR OPTIMAL MUSCLE MAINTENANCE<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., acsm.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">Resistance training is medicine: effects of strength training on health<\/span><\/a><span style=\"font-weight: 400;\"> (2012, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2013\/10000\/Sleep,_Recovery,_and_Athletic_Performance__A_Brief.8.aspx\"><span style=\"font-weight: 400;\">Sleep, Recovery, and Athletic Performance A Brief Review and Recommendations<\/span><\/a><span style=\"font-weight: 400;\"> (2013, journals.lww.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21572353\/\">The effects of exercise-induced muscle damage on cycling time-trial performance<\/a> (2011, pubmed.ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Coming up with the best 4-day workout split is one of the greatest ways to build muscle over time. However, for a beginner to fitness, coming up with such a routine can be difficult. If you are looking for the best 4-day split workout routine, keep reading to find out how to make one, which [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":27428,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[155,157,160,158],"coauthors":[109],"class_list":["post-27411","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-friday-workouts","tag-monday-workouts","tag-thursday-workouts","tag-tuesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best 4-Day Workout Split To Help Build Muscle And Lose Weight - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for the best 4 day workout split workout routine for muscle growth? Check out this article to learn how to make one.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best 4-Day Workout Split To Help Build Muscle And Lose Weight\" \/>\n<meta property=\"og:description\" content=\"Are you looking for the best 4 day workout split workout routine for muscle growth? Check out this article to learn how to make one.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1840789801-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e6dd0d89aa92189bcfcce96605ad901f\"},\"headline\":\"The Best 4-Day Workout Split To Help Build Muscle And Lose Weight\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/\"},\"wordCount\":2059,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1840789801-1.jpg\",\"keywords\":[\"Friday Workouts\",\"Monday Workouts\",\"Thursday Workouts\",\"Tuesday Workouts\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Coming up with the best 4-day workout split is one of the greatest ways to build muscle over time. However, for a beginner to fitness, coming up with such a routine can be difficult. If you are looking for the best 4-day split workout routine, keep reading to find out how to make one, which muscle groups should be paired, and the benefits of such a routine.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How To Start A 4-Day Workout Split Program?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Like with every other <a href=\\\"https:\/\/betterme.world\/articles\/21-days-workout-schedule\/\\\">workout program<\/a>, planning is the best way to make a 4-day split routine and make it work well for you.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are some things to consider while making and starting a 4-day split workout:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Your fitness goals. <\/b><span style=\\\"font-weight: 400;\\\">Are you looking to lose weight, gain some bulk, or is your routine meant for maintenance? Know your goal before doing the 4-day routine.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Your fitness experience<\/b><span style=\\\"font-weight: 400;\\\">. Are you a novice, intermediate, or advanced trainer? The best 4-day workout split should be made to fit your training experience.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Which days work for you<\/b><span style=\\\"font-weight: 400;\\\">. Unlike a full-body routine, a split workout needs to be precisely followed, as skipping a day will completely throw off your routine. Make sure that your schedule is open on whichever four days of the week you choose.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Divide up your routine in the upper body and lower body splits.<\/b><span style=\\\"font-weight: 400;\\\"> This is the easiest to follow and most common split used during such workout routines. Make sure to not work out the same muscle groups  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/\",\"url\":\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/\",\"name\":\"The Best 4-Day Workout Split To Help Build Muscle And Lose Weight - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1840789801-1.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for the best 4 day workout split workout routine for muscle growth? Check out this article to learn how to make one.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1840789801-1.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1840789801-1.jpg\",\"width\":1000,\"height\":667,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"The Best 4-Day Workout Split To Help Build Muscle And Lose Weight\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e6dd0d89aa92189bcfcce96605ad901f\",\"name\":\"\u0421. Kamau\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"caption\":\"\u0421. Kamau\"},\"description\":\"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/clarekamau\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Best 4-Day Workout Split To Help Build Muscle And Lose Weight - BetterMe","description":"Are you looking for the best 4 day workout split workout routine for muscle growth? Check out this article to learn how to make one.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/","og_locale":"en_US","og_type":"article","og_title":"The Best 4-Day Workout Split To Help Build Muscle And Lose Weight","og_description":"Are you looking for the best 4 day workout split workout routine for muscle growth? Check out this article to learn how to make one.","og_url":"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1840789801-1.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e6dd0d89aa92189bcfcce96605ad901f"},"headline":"The Best 4-Day Workout Split To Help Build Muscle And Lose Weight","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/"},"wordCount":2059,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1840789801-1.jpg","keywords":["Friday Workouts","Monday Workouts","Thursday Workouts","Tuesday Workouts"],"articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Coming up with the best 4-day workout split is one of the greatest ways to build muscle over time. However, for a beginner to fitness, coming up with such a routine can be difficult. If you are looking for the best 4-day split workout routine, keep reading to find out how to make one, which muscle groups should be paired, and the benefits of such a routine.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>How To Start A 4-Day Workout Split Program?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Like with every other <a href=\"https:\/\/betterme.world\/articles\/21-days-workout-schedule\/\">workout program<\/a>, planning is the best way to make a 4-day split routine and make it work well for you.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here are some things to consider while making and starting a 4-day split workout:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your fitness goals. <\/b><span style=\"font-weight: 400;\">Are you looking to lose weight, gain some bulk, or is your routine meant for maintenance? Know your goal before doing the 4-day routine.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your fitness experience<\/b><span style=\"font-weight: 400;\">. Are you a novice, intermediate, or advanced trainer? The best 4-day workout split should be made to fit your training experience.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Which days work for you<\/b><span style=\"font-weight: 400;\">. Unlike a full-body routine, a split workout needs to be precisely followed, as skipping a day will completely throw off your routine. Make sure that your schedule is open on whichever four days of the week you choose.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Divide up your routine in the upper body and lower body splits.<\/b><span style=\"font-weight: 400;\"> This is the easiest to follow and most common split used during such workout routines. Make sure to not work out the same muscle groups  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/","url":"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/","name":"The Best 4-Day Workout Split To Help Build Muscle And Lose Weight - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1840789801-1.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you looking for the best 4 day workout split workout routine for muscle growth? Check out this article to learn how to make one.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/best-4-day-workout-split\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1840789801-1.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1840789801-1.jpg","width":1000,"height":667,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"The Best 4-Day Workout Split To Help Build Muscle And Lose Weight"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e6dd0d89aa92189bcfcce96605ad901f","name":"\u0421. Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.","sameAs":["https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/"],"url":"https:\/\/betterme.world\/articles\/author\/clarekamau\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/27411","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/29"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=27411"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/27411\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/27428"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=27411"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=27411"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=27411"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=27411"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}