Best 4 Day Workout Split: Upper Lower & Strength (Lean Muscle Secret)

Workout Routines | Written by Nathan Petitpas | Updated on 23 July 2024

The 4 day workout split the perfect middle ground between low and high-volume programs that either require long training sessions for enough stimulus or do not provide enough time to recover between training sessions.1

In addition, the best 4 day workout routine is the upper lowers split since it trains the lower body and upper body evenly, but it can also be programmed using an bodybuilding split, push-pull, and so many more. No matter which one is chosen, the lean muscle secret of using compound movements that is the cornerstone and will provide best results due to their raw stimulus magnitude.

While 4 day workout routine isn’t a program with an insane amount of volume, it’s far from being a low-volume workout program so yes, a lifter can build muscle training 4 times a week and it may even be superior to other methods.

A lifter can also gain muscle from any lifting split if it is well done, however, a 1-day training split is inferior for muscle growth to training splits that are 2 or more days.2 For most people, to get a power muscle burn, 5 days is more than enough.

In fact, 5-day split workout, 6-day split workout, or 7-day workout plan are not as efficient and may be more beneficial for lifters who enjoy being in the gym more and are able to recover quickly due to superior genetics.

A 4-day workout split routine allows for several training options, but it works exceptionally well for an upper-lower workout split, which some would cite as the best 4-day split. Additionally, 4-day split routine allows for better muscle specificity, or the ability to target a muscle, than 2-3 day a week workout splits. For some lifters, this is beneficial as they can focus on lagging body parts or avoid body parts that may be injured.

This program is highly beneficial for strength training and the frequency of the program can be ideal for high-intensity workouts using compound movements.