A 4-Day Split Schedule For Mass: Create Optimal Muscle Growth!

When you want to stimulate muscle growth, a 4-day split schedule for mass is an ideal way of training. You train four days a week and give your body three days in that week to rest and recover. In this article, you will learn all the ins and outs of training according to a 4-day split schedule for mass. As a conclusion, we have specially put together a 4-day split schedule for you.

>> Do you prefer being in the gym 3 days a week? Then read the blog 3-day split schedule for mass!

Why a 4-day split schedule for mass?

You may have never heard of a 4-day split schedule, or perhaps you already use these schedules in your training. Whatever your background, it's always good to know the 'why.' That’s why we will take a moment to discuss the reason for training with a 4-day split schedule for mass. Training according to such a split schedule has several advantages.

Increasing muscle mass As the name of the schedule suggests, it is focused on mass. To understand why a 4-day split schedule is ideal for this, it's necessary to understand how increasing muscle mass works.

Increasing muscle mass

As the name of the schedule suggests, it is focused on mass. To understand why a 4-day split schedule is ideal for this, it's necessary to understand how increasing muscle mass works.

During daily activities, little happens to your muscles. To ensure that your muscles grow in mass, it’s necessary to challenge them extra. You know how to do this, of course: with heavy weights and strength training. When you start lifting heavy weights, your muscles are jolted awake. They suddenly have to do more work than they are used to, and small tears occur in the muscle because they get damaged by the exertion. These tears are necessary for your muscle mass to grow. The resulting tears are filled by your muscles by enlarging the muscle cells. This not only repairs your muscle but also increases its mass.

Challenging the muscles is therefore very important for increasing your muscle mass. And a 4-day split schedule is ideal for this.

Advantages of a 4-day split schedule

It's clear what is needed for muscle growth, but what are the benefits of a 4-day split schedule for mass? The big advantage is that you train four out of seven days. This means you have three days a week to rest. This rest is important to give your muscles time to recover from the exertion.

Moreover, it is common in a 4-day split schedule to train different muscle groups each day. As a result, you train a specific muscle group once a week. This allows you to give it your all that one time, keeping the intensity of your sets high.

It is therefore the combination of intensive training and sufficient rest that makes these schedules ideal for increasing your muscle mass.

Different Ways to Structure a 4-Day Split Schedule

So, you train four days a week. Each muscle group is trained once a week, and there are three rest days. There are several ways to spread a 4-day split schedule throughout the week.

1. 4 Days of Training, 3 Days of Rest

The first option is to train four consecutive days and take the remaining three days off. Training for four days in a row might seem lengthy because you might feel that your muscles need rest sooner. However, remember that you train a different muscle group each day, so you won’t overwork your muscles even if you train four days in a row.

2. 2 Days of Training, 1 Day of Rest, 2 Days of Training, 2 Days of Rest

Another option is to incorporate an extra rest day between training sessions. This is an ideal schedule for the average bodybuilder. You can go all out for two days, and during the rest day, your body can recharge a bit more for the next two days. This extra rest period allows you to build more energy and strength for the final two days.

3. Training Every Other Day

Training every other day is also an option, but we advise against this method. If you train every other day, you don’t have fixed days in the week for your workouts. The lack of structure increases the likelihood that you might skip a workout. As a bodybuilder, missing a workout is not something you want.

When following a 4-day split schedule for mass, it’s also important to distribute the muscle groups well across the days. For example, it’s recommended to train the upper body on Monday, the lower body on Tuesday, then take a rest day, and follow up with the upper body again on Thursday and the lower body on Friday. This way, your upper body gets two days of rest before it has to work again. Just make sure that you focus on different muscle groups in the upper body on Monday than on Thursday. This way, you still adhere to the principle of training a muscle group intensively once a week.

A 4-Day Split Schedule for Mass

Of course, we won’t send you home empty-handed, so below you’ll find an example of a good 4-day split schedule for mass.

Day 1 (Monday): Upper Body

The first day of the week is time to train the upper body.

• Barbell Bench Press: 4 sets of 6-8 reps.
• Bent Over Barbell Row: 4 sets of 6-8 reps.
• Seated Dumbbell Press: 3 sets of 10-12 reps.
• Dumbbell Bicep Curl: 3 sets of 10-12 reps.
• Triceps Pushdown: 3 sets of 10-12 reps.

Day 2 (Tuesday): Lower Body

To avoid overloading the upper body and to give the trained muscles some rest, it's time to focus on the lower body on the second day.

• Front Barbell Squat: 4 sets of 6-8 reps.
• Barbell Deadlift: 4 sets of 6-8 reps.
• Dumbbell Lunges: 3 sets of 6-8 reps.
• Seated Leg Curl: 3 sets of 10-12 reps.
• Standing Calf Raises: 3 sets of 10-12 reps.

Day 3 (Wednesday): Rest

Wednesday is a rest day, but that doesn’t mean you should do nothing at all. It’s always good to stay active. This could mean doing some cardio, or going for a run or bike ride.

Day 4 (Thursday): Upper Body

The upper body has now had two days of rest, so it’s time to get back to work.

• Barbell Incline Bench Press: 4 sets of 6-8 reps.
• Wide-Grip Lat Pulldown: 4 sets of 6-8 reps.
• Standing Military Press: 3 sets of 10-12 reps.
• Front Dumbbell Raise: 3 sets of 10-12 reps.
• Bench Dips: 3 sets of 10-12 reps.

Day 5 (Friday): Lower Body

It’s the last training day of the week. Time to push through with the lower body, then enjoy two well-deserved days of rest.

• Barbell Squat: 4 sets of 6-8 reps.
• Stiff-Legged Barbell Deadlift: 4 sets of 6-8 reps.
• Single-Leg Press: 3 sets of 10-12 reps.
• Seated Leg Press: 3 sets of 10-12 reps.
• Seated Calf Raise: 3 sets of 10-12 reps.

Day 6 (Saturday) and Day 7 (Sunday): Rest

It’s the weekend, you’ve trained hard; time to rest. You don’t have to sit still, of course, but avoid heavy training on these days and give your muscles time to recover from the past week.

Boost Your Results with Supplements

In addition to a good training schedule, proper nutrition and supplementation are essential to achieve optimal results. For a 4-day split schedule, we recommend the following dietary supplements: Whey protein helps with muscle recovery and growth after intense training sessions, while creatine enhances your explosive strength and performance. A multivitamin ensures you get all the necessary vitamins and minerals, which are important for your overall health and recovery. Magnesium supports muscle function and helps prevent cramps and fatigue. These supplements are perfectly suited for a 4-day split schedule and will help you get the most out of your workouts.

In Conclusion

To wrap things up, here are some additional tips you can use during every workout. Keep these tips in mind whether you're following the 4-day split schedule for mass or any other training routine.

Tip 1: Always Start with a Warm-Up

When you begin training, it's crucial to properly warm up your muscles. This is a part of the workout that is often overlooked, but good warm-up exercises are always important to do.

A warm-up ensures that more oxygen is released in the body. You need this oxygen to handle the intense workout ahead. Additionally, a good warm-up helps with reducing muscle-related injuries.

Tip 2: Don’t Forget the Cool-Down

Just as it's important to warm up your muscles, it's also beneficial to do a few cool-down exercises after your workout. A cool-down helps your body recover after a strenuous effort.

A cool-down prevents dizziness after exercise due to a sudden drop in heart rate. It also helps your muscles relax. Many athletes say they experience less muscle stiffness and soreness when they take the time to stretch and relax after their workout.

Tip 3: Rest Between Exercises

It's important to give your muscles a break between different exercises. In the 4-day split schedule, it's crucial to take those three rest days, but on training days, you should also take your time between exercises.

Take at least 30 seconds of rest, and no more than 2 minutes. The minimum is to catch your breath, and the maximum of 2 minutes is to avoid losing the momentum to continue.

Tip 4: Listen to Your Body

It's important to always listen to your body. A key aspect is recognizing the difference between good pain after a workout and pain from sheer muscle exhaustion. No pain, no gain, but there are limits.