• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
X
  • Start Here
    • Transform Your Body
    • Weightlift for weight loss
    • How to lose 20 pounds in 3 months
    • Clean Eating for Beginners
    • The Obesity Code summary
  • Workouts
    • Strength Training for Men Over 50
    • 5×5 Workout for Over 50
    • Calisthenics Workout Plan for Beginners
    • Bodybuilding over 50 workout routine + PDF
    • The Best at Home Dumbbell Workout
    • 3×5 workout program
  • Exercises
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
    • Squats
      • Squat muscles worked
      • Benefits of squats
    • Bench Press
      • Bench Press Muscles & Benefits
    • Chin-Ups / Pull-Ups
      • Pull Ups benefits, muscles worked
      • Neutral grip pull-ups muscles worked
    • Push-ups
      • Pushup muscles worked
      • Benefits of pushups
      • Exercises to Improve Pushups
  • Body Transformation
    • Getting Fit at 50 before and after photos
    • How deadlifts change your body
    • 12-week body transformation plan
    • Swimming body transformation
    • How Rucking Changes Your Body
  • Equipment
    • Weightlifting
      • Elbow Sleeves
      • Knee Sleeves
      • Gifts for Weightlifters
      • Bumper Plates
      • Dumbbells
      • Weight Benches
      • Cable Machines
      • Best shoes for squats & deadlifts
      • Deadlift bars
      • Best lifting straps
    • Calisthenics
      • Weighted Vests
      • Resistance Bands
      • Power Towers
    • Supplements
      • Best Protein Powders
      • Supplements for Men Over 50
      • Multivitamins for Men Over 50
      • Best Budget Probiotics
    • Cardio
      • Best Air Bikes
      • Rowing Machines Under 500
      • Walking Shoes for Men
      • Compact Treadmills
      • Treadmills for a Heavy Person
      • Recumbent Bikes
      • Budget Ellipticals

Hashi Mashi

Fitness Tips for Your Mind and Body

  • Start Here
    • Transform Your Body
    • Weightlift for weight loss
    • How to lose 20 pounds in 3 months
    • Clean Eating for Beginners
    • The Obesity Code summary
  • Workouts
    • Strength Training for Men Over 50
    • 5×5 Workout for Over 50
    • Calisthenics Workout Plan for Beginners
    • Bodybuilding over 50 workout routine + PDF
    • The Best at Home Dumbbell Workout
    • 3×5 workout program
  • Exercises
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
    • Squats
      • Squat muscles worked
      • Benefits of squats
    • Bench Press
      • Bench Press Muscles & Benefits
    • Chin-Ups / Pull-Ups
      • Pull Ups benefits, muscles worked
      • Neutral grip pull-ups muscles worked
    • Push-ups
      • Pushup muscles worked
      • Benefits of pushups
      • Exercises to Improve Pushups
  • Body Transformation
    • Getting Fit at 50 before and after photos
    • How deadlifts change your body
    • 12-week body transformation plan
    • Swimming body transformation
    • How Rucking Changes Your Body
  • Equipment
    • Weightlifting
      • Elbow Sleeves
      • Knee Sleeves
      • Gifts for Weightlifters
      • Bumper Plates
      • Dumbbells
      • Weight Benches
      • Cable Machines
      • Best shoes for squats & deadlifts
      • Deadlift bars
      • Best lifting straps
    • Calisthenics
      • Weighted Vests
      • Resistance Bands
      • Power Towers
    • Supplements
      • Best Protein Powders
      • Supplements for Men Over 50
      • Multivitamins for Men Over 50
      • Best Budget Probiotics
    • Cardio
      • Best Air Bikes
      • Rowing Machines Under 500
      • Walking Shoes for Men
      • Compact Treadmills
      • Treadmills for a Heavy Person
      • Recumbent Bikes
      • Budget Ellipticals
Home » 4 Day Strength Training Program: Workout for Muscle & Strength

4 Day Strength Training Program: Workout for Muscle & Strength

Last updated January 12, 2025 by Rich "Hashi Mashi" NASM-CPT

54 shares
  • Share
  • Tweet
  • Email

4-Day-a-Week Strength Training Program – Introduction

What is a good 4-day strength training program to build muscle and strength?

While there is nothing wrong with full-body workouts, a lot of lifters eventually graduate to split routines where they train different muscles on different days.

Dividing body parts like this means you can do more exercises and sets for each muscle group, which may be beneficial for muscle growth.

That’s not to say you HAVE to follow a split routine.

In fact, full-body workouts can be effective for all levels.

However, split routines work well, too.

There are dozens, if not hundreds, of ways to divide your muscle groups across your training week, but most split routines involve 3-6 workouts per week.

That said, the 4-day split is one of the best options because it provides a nice balance between training and recovery.

This article provides you with a great 4-day split training program to build strength and muscle.

Table of Contents

  1. Overview of the 4-Day Strength Training Workout Routine
  2. The Four Strength Training Workouts
    1. Workout 1 – Leg Day Quads
    2. Workout 2 – Chest, Back + Biceps Day
    3. Workout 3 – Leg Day Hamstrings
    4. Workout 4 – Shoulders, Lats + Triceps Day
  3. Alternative 4-Day Training Splits
  4. 4 Day Strength Training Program FAQs
  5. Four-Day-a-Week Split Strength Training Program – Wrapping Up
Disclaimer: Please consult with your physician beforehand to ensure that exercise will not exacerbate any medical issues.

4-Day Strength Training Program Overview

This program involves four workouts per week.

Each one starts with a major strength exercise and then moves on to several hypertrophy exercises for the same body parts or muscle groups.

Here is your weekly training plan that keeps Sunday a rest day*:

  • Monday – Squat + squat accessory exercises
  • Tuesday – Horizontal push + pull exercises
  • Wednesday – Rest
  • Thursday – Deadlift + deadlift accessory exercises
  • Friday – Rest
  • Saturday – Vertical push + pull exercises
  • Sunday – Rest

*Note – alternative 4-day strength training program splits appear after the following four workout routines.

Take Wednesday and Sunday Off!

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Squat + accessory exercises

Horizontal push + pull

Rest

Deadlift + accessory exercises

Rest

Vertical push + pull

Rest

Of course, before doing any of these workouts, you should spend a few minutes warming up and preparing your muscles and joints for what you are about to do.

Begin with 5-10 minutes of light cardio followed by dynamic mobility and flexibility exercises for the muscles and joints you are about to use.

Finish off your warm-up with a couple of progressively heavier sets of the first 1-2 exercises you are about to do to acclimate your muscles to the loads you will use.

For example, on squat day, your warm-up sets might look like this:

  1. 10 reps – empty barbell – 20kg/45lbs
  2. 7 reps – 40kg/90lbs
  3. 5 reps – 60kg/130lbs
  4. 3 reps – 80kg/175lbs
  5. 5 reps – 100kg/220lbs (first working set) 

4-Day Strength Training Program Workouts

Workout 1: Squat + accessory exercises

Your first workout is all about building your legs, especially your quadriceps, which are the muscles on the front of your thighs.

Expect to have some difficulties walking up and down stairs after this one!

Workout 1

#

Exercise

Sets

Reps

Recovery

1

Squat

5

5

3 minutes

2

Leg press

4

6-8

90 seconds

3

Leg extension

3

10-12

60 seconds

4

Walking lunges

3

12-15 per leg

60 seconds

5

Standing calf raise

3

12-15

60 seconds

6

Weighted plank

3

20-30 seconds

60 seconds

7

Dumbbell side bend

3

10-12 per side

60 seconds

Workout 2: Horizontal push + pull

Today’s workout hits your chest, mid-back, and biceps.

Concentrating on the horizontal plane means muscles on the front and back of your shoulder joints are trained equally.

This will enhance joint function, muscular balance, and aesthetics.

Workout 2

#

Exercise

Sets

Reps

Recovery

1

Bench press

5

5

3 minutes

2

Pendlay row

5

5

3 minutes

3

Incline dumbbell bench press

3

8-10 

90 seconds

4

Chest-supported dumbbell row

3

8-12

90 seconds

5

Cable crossover

3

10-12

60 seconds

6

Reverse pec deck fly

3

10-12

60 seconds

7

Barbell curl

3

8-10

90 seconds

Workout 3: Deadlift + accessory exercises

Where workout one mainly trains the muscles on the front of your legs, this one is all about the backs.

Splitting your legs this way gives you two lower body workouts per week compared to the more usual one.

Training your legs more often will accelerate muscle growth in your legs and your entire body.

Workout 3

#

Exercise

Sets

Reps

Recovery

1

Deadlift

5

5

3 minutes

2

Romanian deadlift 

4

6-8

90 seconds

3

Leg curl   

3

10-12

60 seconds

4

45-degree back extension

3

12-15

60 seconds

5

Seated calf raise

3

12-15

60 seconds

6

Weighted crunch 

3

12-15

60 seconds

7

Side plank 

3

30-40 seconds 

60 seconds

Workout 4: Vertical push + pull

Your final workout of the week hits your shoulders, lats, and triceps.

This split means your back gets two workouts per week.

The first program is designed to build upper back thickness, while this one is more about increasing lat width.

This is arguably the best way to build what is often an underdeveloped muscle group for many people.

Workout 4

#

Exercise

Sets

Reps

Recovery

1

Barbell overhead press

5

5

3 minutes

2

Pull-up (weighted if necessary)

5

5

3 minutes

3

Seated dumbbell Arnold press

3

8-10 

90 seconds

4

Close grip lat pulldown

3

8-12

90 seconds

5

Dumbbell lateral raise 

3

10-12

60 seconds

6

Dumbbell pullover

3

10-12

60 seconds

7

EZ bar skull crusher 

3

8-10

90 seconds

Alternative 4-Day Strength Training Program Splits

If the split described above doesn’t work with your schedule, try one of these options:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Workout 1

Workout 2

Rest day

Workout 3

Workout 4

Rest day

Rest day

Or:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Workout 1

Rest day

Rest day

Workout 2

Workout 3

Rest day

Workout 4

Ultimately, almost any arrangement will work if you do not train for three consecutive days.

The best choice will always be the one that fits most seamlessly into your weekly lifestyle.

It is also possible that you may even need to change your workout split from one week to the next.

However you plan your training, so long as you balance workouts and rest for recovery, you’ll make the gains you deserve. 

4-Day Strength Training Program FAQs

Got a question about our 4-day split training program?

You’ll find answers to the most common questions below!

#1. Is this a bulking or cutting workout plan?

It’s your diet rather than the program that determines whether you’ll bulk or get lean.

If you consume a calorie surplus, you are more likely to build muscle and gain weight.

But if you have a calorie deficit, you’ll burn fat and get leaner.

Adjust your diet so it matches your body composition goal.

#2. Can I change any of the exercises?

You certainly can, but make sure you keep to the spirit of the program and use similar exercises.

For example, it’s okay to do front squats instead of back squats or sumo deadlifts instead of conventional ones.

However, doing something like concentration curls instead of pull-ups is not.

#3. Is it okay if I train on different days?

Keep the workouts in the same order, but feel free to train on alternative days if necessary.

However, try to avoid training more than two days in a row.

While you are working different muscle groups on different days, you still need plenty of rest to ensure you recover and grow between workouts.

So, rather than train Monday, Tuesday, Wednesday, and Thursday and then rest for three days, you’ll do better with a two days on, one day off, two days on, two days off approach.

#4. Are there any supplements that will make this program more effective?

Your diet should provide you with all the nutrients and energy you need to train, recover, and grow.

That said, there are a few things that could enhance your progress, albeit slightly.

For example:

  • Protein powder to make hitting your daily protein target easier.
  • Creatine for more energy and faster recovery.
  • ZMA for longer and deeper sleep.
  • Pre-workout for fast-acting energy and more intense workouts.

However, remember that none of these supplements will do much for you if your diet and training are suboptimal.

See The 8 Best Bodybuilding Supplements for Men Over 50 Today for more information.

#5. Do I have to train to failure?

While you don’t have to train to failure to build muscle, you should come pretty close.

Ideally, you should stop your set with just 1-3 reps left in the tank.

This is close enough to failure to trigger increases in muscle size and strength.

However, you can go to failure on your last set for each exercise if you wish.

#6. How do I progress from week to week?

For the exercises is a single rep target, i.e., five reps; you should do your best to increase the weight slightly from one week to the next.

This can be as little as a couple of pounds.

However, for the exercises with a rep range, i.e., 6-8, you can do more reps or add more weight as preferred.

Definitely increase the weight when you can do all the prescribed sets at the uppermost prescribed rep range.

#7. How long should I stay on this program?

Stay on this program for as long as it works.

This could be six weeks or more.

However, if your weight or rep increases stall for more than a couple of weeks, you are probably ready for a new plan.

But, if you can add weight to the bar or do more reps for most of the exercises in your workouts, you should continue with the program, as it’s clearly still working.

#8. Can I do cardio with this program?

While this is quite a challenging workout plan, you should still be able to do some cardio alongside the strength workouts.

The best time to do any cardio is on the non-lifting days.

However, to avoid compromising your recovery, it’s probably best to limit yourself to 20-30 minutes per session twice a week, leaving one day free for complete rest.

4-Day Strength Training Program – Wrapping Up

The 4-day training split provides an ideal balance between work and rest.

It’s not too committing, and most people should be able to accommodate four workouts per week, which equates to about six hours of training. 

However, like any split routine, missing workouts will unbalance the program, so you still need a reasonable level of commitment to get the most from this plan.

If you can only reliably train three times per week, this is not the split for you.

It’s also worth remembering that there is no such thing as a perfect training split or program, and what works for one person may not work for another.

You may need to try a few different approaches to see what works best for you.

Related Posts

  • 8 Week Bodybuilding Over 50 Workout Routine + Free PDF
  • Best Beginner Powerlifting Program for Fitness and Strength
  • 3×5 Workout: The Only Strength Training Program You’ll Ever Need
  • Beginner Powerbuilding Program: Big & Strong Workout + Free PDF
  • Bulgarian Split Squat: 15 Benefits, How To + Form Tips
54 shares
  • Share
  • Tweet
  • Email

Filed Under: Body Transformation

About The Author

Rich Hashimashi AuthorRich "Hashi Mashi" is a NASM-CPT, CNC and Integrative Nutrition Health Coach. At 55, he lost 75 pounds in 6 months, and discovered if you change your body, you can change your life. Ready to reignite your fitness? Start Your Body Transformation Journey Here.

Get Your FREE Body Transformation Guide

Primary Sidebar

Body Transformation Guides

  • Body Transformation: the Ultimate Guide
  • Strength Training for Men Over 50 + Workout
  • Minimalist Training Home Workout Guide
  • 8-Week Bodybuilding Over 50 Routine + PDF
  • 12-Week Body Transformation Workout Plan

Recent Posts

  • Best Shoes for Squats and Deadlifts: Top 7 for 2025
  • Best Weighted Vests for Fitness Workouts in 2025
  • 5 Best Deadlift Shoes On The Market In 2025
  • 5 Best Deadlift Shin Guards on the Market in 2025
  • The 5 Best Budget Power Racks for Home Workouts

Footer

Change Your Body

Recent Posts

  • Best Shoes for Squats and Deadlifts: Top 7 for 2025
  • Best Weighted Vests for Fitness Workouts in 2025
  • 5 Best Deadlift Shoes On The Market In 2025
  • 5 Best Deadlift Shin Guards on the Market in 2025
  • The 5 Best Budget Power Racks for Home Workouts
  • 5 Best Budget Recumbent Exercise Bikes for Home in 2025
  • 26 Best Gifts for Weightlifters in 2025
  • 6 Best Minimalist Training Shoes for Lifting and Running in 2025
  • 8 Best Walking Shoes for Overweight Men in 2025
  • Why Use Deadlift Slippers + The 10 Best In 2025

Change Your Life

Change Your Life

  • Body Transformation
  • Clean Eating
  • Diet and Weight Loss
  • Equipment
  • Exercises
  • Motivation
  • NASM Certification
  • Pushups
  • Squats
  • Workouts

Follow Hashi Mashi

Pinterest   Facebook

The Fit Apprentice® is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Never Give Up

Remember when you were
in shape back in the day?

Do you think that transforming your
physique is a pipe dream?

You are in the right place if you want
to learn how to get fit, change your
body, and change your life.

But do not know where to start.

Here is how...
Start Here
  • About
  • Privacy policy
  • Affiliate link disclosure
  • Terms of use
  • Contact

Hashimashi.com's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited.



Copyright © 2012–2025 The Fit Apprentice® Blog powered by hashimashi.com - Hosted on BigScoots
DMCA.com Protection Status