4 Day Split Workout Routines

Build mass and strength with any of these 4 day workout splits. To get started select a routine, fill out your profile, and Strongr Fastr's workout builder will generate a customized version of the routine for you that will walk you through every workout.

For most people a 4 day split is one of the most effective ways to setup a workout schedule that builds lean muscle. Working out 4 days a week easily allows you to hit every muscle group twice (or more) each week while still allowing plenty of time for recovery. This is key for building muscle. One of the most common and effective ways to setup a 4 day split is to do 2 upper body workouts per week and 2 lower body workouts, alternating between upper and lower to maximize recovery time. Most of the routines below use some variant of that setup because it's simple and it gets results.