The basic 4-day split workout is a popular approach to organizing your training throughout the week. It typically involves dividing your workouts by muscle groups to allow for adequate rest and recovery.

Here’s a 4-day split workout guide:

Warm-up

Always warm up before each workout and cool down afterward. Adjust the weight and repetitions based on your fitness level, and prioritize proper form to avoid injuries.

Day 1: Chest and Triceps (2 mins rest per set)

• Bench Press: 4 sets x 8-10 reps
• Incline Dumbbell Press: 3 sets x 10-12 reps
• Chest Flyes: 3 sets x 12-15 reps
• Tricep Dips: 3 sets x 10-12 reps
• Tricep Rope Pushdowns: 3 sets x 12-15 reps
• Overhead Tricep Extension: 3 sets x 10-12 reps

Day 2: Back and Biceps

• Deadlifts: 4 sets x 8-10 reps (3-5 mins rest)
• Bent Over Rows: 3 sets x 10-12 reps (2 mins rest)
• Lat Pulldowns: 3 sets x 12-15 reps (2 mins rest)
• Face Pulls: 3 sets x 12-15 reps (2 mins rest)
• Barbell Bicep Curls: 3 sets x 10-12 reps (2 mins rest)
• Hammer Curls: 3 sets x 12-15 reps (2 mins rest)

Day 3: Rest or Active Recovery

Take a break or engage in low-intensity activities like walking or light cardio to promote recovery.

Day 4: Shoulders and Abs (2 mins rest per set)

• Military Press: 4 sets x 8-10 reps
• Lateral Raises: 3 sets x 12-15 reps
• Front Plate Raises: 3 sets x 12-15 reps
• Plank: 3 sets, hold for 1 minute each
• Russian Twists: 3 sets x 20 reps (10 on each side)
• Hanging Leg Raises: 3 sets x 12-15 reps

Day 5: Legs

• Squats: 4 sets x 8-10 reps (3-5 mins rest)
• Leg Press: 3 sets x 10-12 reps (2 mins rest)
• Lunges: 3 sets x 12-15 reps (each leg) (2-3 mins rest)
• Leg Curls: 3 sets x 12-15 reps (2 mins rest)
• Calf Raises: 4 sets x 15-20 reps (2 mins rest)

Day 6: Rest or Active Recovery

Repeat Day 3: Rest or light, low-intensity activities.

Day 7: Full Rest

Allow your body to recover fully for the week ahead.