Choosing a four-day training program for the gym
Choosing a split starts with an honest look at your week: how many times you can realistically get to the gym and how well you recover. Here is the classic four-day split for anyone who wants to train four times a week and hit each body part once.
The original idea came from the fitness.ee project “Training by Your Side”, where the star of the first episode was Marek Morozov. Marek said he follows a four-day program: training is by feel, with pyramiding, long sets and a search for the “pump” effect. Nothing complicated. The classic bodybuilding approach often works precisely because it is clear and consistent.
Why does the choice of split matter?
A four-day split suits people who don’t want to be in the gym every day but still want to work the whole body systematically. One day chest and shoulders, the second legs, the third back and the fourth arms. The simple truth is that a program has to fit your week, not just look good on paper.
If your workdays are long or you don’t get enough sleep, it’s worth putting the harder days where you have more energy. A leg workout after a draining day at work can be a bad idea. Then again, some people do best with an evening push. The choice is yours, but recovery decides whether the program you pick actually holds up.
Four-day split options
Below are four classic splits. Take one as your base and don’t swap it every week. Give your body time to adapt, keep an eye on how you feel and add abs wherever they fit you best.
Option I
- Monday – Arms, abs
- Tuesday – Legs, calves
- Wednesday – Rest
- Thursday – Back, traps, abs
- Friday – Chest, shoulders
- Saturday – Rest
- Sunday – Rest
Option II
- Monday – Back, traps, abs
- Tuesday – Rest
- Wednesday – Legs, calves
- Thursday – Shoulders, biceps, abs
- Friday – Rest
- Saturday – Chest, triceps
- Sunday – Rest
Option III
- Monday – Chest, shoulders
- Tuesday – Arms, abs
- Wednesday – Rest
- Thursday – Legs, calves
- Friday – Back, traps, abs
- Saturday – Rest
- Sunday – Rest
IV
- Monday – Legs, calves
- Tuesday – Chest, shoulders
- Wednesday – Rest
- Thursday – Back, traps, abs
- Friday – Rest
- Saturday – Arms, abs
- Sunday – Rest
The sections below cover five possible leg workouts and five possible chest workouts. If the split pairs, say, shoulders and biceps, pick a suitable part of the later shoulder workout and the biceps session from the arms day. If your plan has chest and shoulders together, combine a chest workout with a shoulder workout. If a day is only back or only legs, the work is already clearly laid out for you. Add abs exercises as you see fit. Rest between sets should be the classic 75 – 90 seconds.
Leg workout options
On leg day, put technique first. Heavy squats or the leg press give you a lot, but only if the movement is controlled and your lower back doesn’t start taking over.
Leg workout I
- Full-depth barbell squat: 4 x 4 – 6
- Forward lunges holding dumbbells: 4 x 12 steps on each leg
- Leg press: 3 x 12 – 15
- Leg curl: 3 x 12
- Leg extension: 3 x 20
- Standing calf raises: 4 x 12
Leg workout II
- Barbell hack squat: 4 x 4 – 6
- Reverse dumbbell lunges: 4 x 15
- Leg press: 3 x 8 – 12
- Seated leg extension: 3 x 8 – 12
- Leg curl: 3 x 15
- Seated calf raise: 4 x 20
Leg workout III
- Leg press: 4 x 4 – 6
- Romanian deadlift: 4 x 8
- Dumbbell step-ups onto a higher platform: 4 x 15 steps on each leg
- Seated leg extension: 3 x 12 – 15
- Hip abduction: 3 x 12
- Hip adduction: 3 x 12
- Barbell calf raise: 4 x 12 – 15
Leg workout IV
- Front squat: 4 x 4 – 6
- Lunges with the barbell on your upper back: 4 x 20 steps on each leg
- Leg press: 3 x 15 – 20
- Lying leg curl: 3 x 15
- Leg extension: 3 x 10
- Seated calf raise: 4 x 20
Leg workout V
- Barbell hack squat: 3 x 4 – 6
- Romanian deadlift: 3 x 8
- Dumbbell lunges: 4 x 25 steps on each leg
- Seated leg extension: 3 x 20
- Seated leg curl: 3 x 15
- Leg press calf raise: 3 x 12
Choosing your chest workouts
On chest day, pick your emphasis based on what you want to develop: upper, middle or lower chest, strength or size. Don’t chase everything at once. One clear focus makes for a better workout.
Chest workout I (upper-chest emphasis)
- Incline barbell press: 3 x 4 – 6
- Incline dumbbell press: 3 x 8
- Incline dumbbell fly: 3 x 8 – 12
- Push-ups with a 5 – 10 second lowering phase: 3 x 8 – 12
Chest workout II (mid-chest emphasis)
- Flat barbell bench press: 3 x 4 – 6
- Flat dumbbell bench press: 3 x 8
- Fly on a flat bench: 3 x 8 – 12
- Push-ups with a 5 – 10 second lowering phase: 3 x 12
Chest workout III (lower-chest emphasis)
- Decline barbell press: 3 x 4 – 6
- Decline dumbbell press: 3 x 8
- Decline dumbbell fly: 3 x 8 – 12
- Push-ups with a 5 – 10 second lowering phase: 3 x 12
Chest workout IV (barbell strength day)
- Flat barbell bench press: 3 x 4 – 6
- Decline barbell press: 3 x 4 – 6
- Incline barbell press: 3 x 4 – 6
- Parallel-bar dips, chest emphasis: 3 x 8 – 12
Chest workout IV (dumbbell mass day)
- Incline dumbbell press: 3 x 8 – 12
- Decline dumbbell press: 3 x 8 – 12
- Flat dumbbell press: 3 x 8 – 12
- Parallel-bar dips, chest emphasis: 3 x 8 – 12
FAQ: choosing a split and training program
Is a four-day split suitable for a beginner?
It is, as long as your technique is already reasonably solid and your recovery is in order. A complete beginner can start with a simpler full-body program, but this split is a good next step.
How long should you stick with the same split?
Don’t switch programs too quickly. Stick with the same split for several weeks and keep track of your weights, repetitions and how you feel. Only change it once progress stalls.
Can you rearrange the exercises?
You can, as long as the idea stays the same. Do the big basic exercises at the start of your workout and the smaller, isolation exercises later. That way your strength is saved for where you need it most.
Translated and compiled by: Janar Rückenberg
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