If you want a structured weekly training routine that builds muscle, increases strength, and supports fat loss, this 4-day workout split delivers a balanced and effective approach. By training two body parts per day and taking three dedicated rest days each week, you allow your muscles to recover fully while maintaining consistent progress in the gym.
This plan supports:
- Increased muscle mass
- Greater strength, power, and endurance
- Reduced body fat
- Symmetrical muscle development
- Improved overall health and performance
You will train four days per week and rest three days. The schedule follows this structure:
- Monday: Chest and Triceps
- Tuesday: Back and Biceps
- Wednesday: Rest
- Thursday: Shoulders and Abs
- Friday: Legs and Forearms
- Saturday: Rest
- Sunday: Rest
Before reviewing each training day, let’s cover the essential guidelines that make this program effective.
General Training Guidelines
To get the most from this routine, follow these foundational rules:
Warm-Up
Perform 5 minutes of light cardio or dynamic movement before each workout. This increases blood flow, raises muscle temperature, and prepares your joints for heavier loads.
Rep Range
Most exercises use a rep range of 8 to 12 repetitions per set. This range promotes hypertrophy (muscle growth) while still building strength.
Progressive Overload
Increase the weight with each set when possible. This progressive loading stimulates muscle adaptation and consistent gains.
Rest Between Sets
Rest 1 to 2 minutes between sets. This allows sufficient recovery while maintaining workout intensity.
Post-Workout Stretching
Finish every session with 5 minutes of stretching. Stretching supports recovery, reduces stiffness, and improves mobility over time.
With these guidelines in place, let’s break down each training day in detail.
Day 1: Chest and Triceps (Monday)
This session focuses on building a strong, well-developed chest while fully targeting all three heads of the triceps.
Barbell Flat Bench Press
Primary Target: Middle Chest
- 3 sets of 8–12 reps
- Increase weight with each set
The flat bench press is a foundational compound lift. It develops overall chest thickness and strength while engaging the shoulders and triceps.
Barbell Incline Bench Press
Primary Target: Upper Chest
- 3 sets of 8–12 reps
- Increase weight each set
Incline pressing emphasizes the upper chest, helping create a fuller and more balanced look.
Standing Dumbbell Scoop Press
Primary Target: Upper Chest
- 3 sets of 8–12 reps
- Increase weight each set
This movement targets the upper chest through a unique pressing path, adding variety and additional stimulus.
Pec Deck Fly
Primary Target: Inner Chest
- 3 sets of 8–12 reps
- Increase weight each set
Isolation work helps enhance muscle definition and strengthen the contraction at the peak of each rep.
High Cable Chest Fly
Primary Target: Lower Chest
- 3 sets of 8–12 reps
- Increase weight each set
This variation shifts emphasis to the lower chest for complete development.
Straight Bar Tricep Pushdown
Primary Target: Lateral Head
- 3 sets of 8–12 reps
- Increase weight each set
Pushdowns isolate the triceps and improve arm definition.
Skull Crushers
Primary Target: Medial Head
- 3 sets of 8–12 reps
- Increase weight each set
This movement builds tricep size and strength, especially in the middle portion of the muscle.
Cable Overhead Tricep Extension
Primary Target: Long Head
- 3 sets of 8–12 reps
- Increase weight each set
Overhead extensions stretch and strengthen the long head of the triceps, which contributes significantly to overall arm mass.
Day 2: Back and Biceps (Tuesday)
This session develops width, thickness, and strength in the back while fully training both heads of the biceps and the forearm-supporting muscles.
Lat Pulldown
Primary Target: Upper Lats
- 3 sets of 8–12 reps
- Increase weight each set
Lat pulldowns build upper back width and improve pulling strength.
Underhand Close-Grip Lat Pulldown
Primary Target: Lower Lats
- 3 sets of 8–12 reps
- Increase weight each set
The underhand grip shifts emphasis to the lower lats and increases bicep involvement.
Seated Cable Row
Primary Target: Mid Back
- 3 sets of 8–12 reps
- Increase weight each set
Rows improve posture and add thickness to the back.
Barbell Bent-Over Row (Underhand Grip)
Primary Target: Lats and Mid Back
- 3 sets of 8–12 reps
- Increase weight each set
This compound lift builds overall back mass and strengthens the posterior chain.
Hyperextensions
Primary Target: Lower Back
- 3 sets of 8–12 reps
- Increase weight each set
Strong lower back muscles support heavy lifting and reduce injury risk.
Barbell Bicep Curls
Primary Target: Short Head
- 3 sets of 8–12 reps
- Increase weight each set
This classic movement builds peak contraction strength.
Incline Dumbbell Curls
Primary Target: Long Head
- 3 sets of 8–12 reps
- Increase weight each set
Incline curls stretch the biceps, encouraging full muscle development.
Hammer Curls
Primary Target: Brachialis
- 3 sets of 8–12 reps
- Increase weight each set
Hammer curls improve arm thickness and strengthen supporting muscles.
Day 3: Rest (Wednesday)
Rest days are essential. Muscle growth occurs during recovery, not during the workout itself. When you rest, your body repairs muscle fibers, leading to increased size and strength.
Use this day to:
- Sleep adequately
- Eat sufficient protein
- Stay hydrated
- Perform light mobility work if needed
Recovery supports long-term progress.
Day 4: Shoulders and Abs (Thursday)
This session develops all three heads of the shoulders while strengthening the core.
Smith Machine Behind-the-Neck Press
Primary Target: Lateral Head
- 3 sets of 8–12 reps
- Increase weight each set
This press emphasizes shoulder width.
Dumbbell Lateral Raise
Primary Target: Lateral Head
- 3 sets of 8–12 reps
- Increase weight each set
Lateral raises build broader shoulders and improve overall symmetry.
Alternating Dumbbell Front Raises
Primary Target: Front Head
- 3 sets of 8–12 reps
- Increase weight each set
Front raises improve shoulder balance and pressing strength.
Machine Reverse Fly
Primary Target: Rear Head
- 3 sets of 8–12 reps
- Increase weight each set
Rear delts improve posture and shoulder stability.
Barbell Shrugs
Primary Target: Upper Traps
- 3 sets of 8–12 reps
- Increase weight each set
Shrugs build stronger and more defined trapezius muscles.
Crunches
Primary Target: Upper Abs
- 3 sets of 15–20 reps
Vertical Leg Raises
Primary Target: Lower Abs
- 3 sets of 15–20 reps
Decline Twisting Crunches
Primary Target: Obliques
- 3 sets of 15–20 reps
High-rep abdominal work strengthens the core and improves muscular endurance.
Day 5: Legs and Forearms (Friday)
Leg day stimulates large muscle groups, boosting strength and supporting total-body development.
Smith Machine Squats
Primary Target: Quads, Glutes, Hamstrings
- 3 sets of 8–12 reps
- Increase weight each set
Squats are essential for lower-body strength.
Leg Press
Primary Target: Quads, Glutes, Hamstrings
- 3 sets of 8–12 reps
- Increase weight each set
The leg press allows heavy loading with controlled form.
Leg Extensions
Primary Target: Quads
- 3 sets of 8–12 reps
- Increase weight each set
Isolation strengthens the front of the thighs.
Lying Leg Curls
Primary Target: Hamstrings
- 3 sets of 8–12 reps
- Increase weight each set
Strong hamstrings balance knee stability.
Smith Machine Calf Raises
Primary Target: Calves
- 3 sets of 8–12 reps
- Increase weight each set
Calf training improves lower-leg strength and symmetry.
Barbell Reverse Wrist Curls
Primary Target: Outer Forearm
- 3 sets of 8–12 reps
- Increase weight each set
Barbell Wrist Curls
Primary Target: Inner Forearm
- 3 sets of 8–12 reps
- Increase weight each set
Forearm training improves grip strength and supports compound lifts.
Days 6 and 7: Rest (Saturday and Sunday)
Muscle develops during recovery. With three rest days per week, this 4-day split allows your body to rebuild and grow stronger.
Use these days to refuel, hydrate, and prepare for the next week of training. Consistency combined with recovery leads to steady progress.
Why This 4-Day Split Works
This program balances:
- Compound and isolation exercises
- Upper and lower body training
- Strength and hypertrophy rep ranges
- Structured progression and recovery
Training two muscle groups per session maximizes gym efficiency without overwhelming the body. Three rest days reduce overtraining and support sustainable gains.
Follow the plan consistently, increase weights gradually, and maintain proper nutrition. Over time, you will build strength, muscle, and overall fitness while maintaining balanced development across all major muscle groups.
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