The Best 4 Day Workout Split to Build Muscle (And How To Progress It)

The best 4 day workout split to build muscle (And how to progress it)

Before I get started, I want to tell you why I have this big walrus-style moustache. My brother-in-law was always recognized for his big moustache, and he passed away this year. He had a heart attack while scuba diving. He did make it back to shore, but that was all he had left.

This week’s his birthday, and he would have turned 59. So l Shaved it in memory of him. It’s a reminder to all of us in the fit and fifty crew that we need to live life to the fullest, keeping our health and fitness in mind.

If you only have four days a week to train and build muscle, you’re going to want to get the most out of every workout. This involves more than just exercise selection, although that’s important.

We need to think about how we will progress our training, with double progression being the most common.

By the end of this video, we’ll have put together a full 4-day workout that you can screenshot and do.

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First, let’s talk about the two most common four-day training splits, and they are upper, lower body and push, pull.

An upper, lower body split is set up just as it sounds, with your upper body exercises being performed in one workout and your lower body is done the next.

For a push, pull workout, your pushing muscles are trained on one day. These are your chest, anterior delts, triceps, quads and calves

And your pulling muscles are your lats, lower and upper back, including rear and lateral delts, hamstrings, glutes, biceps and forearms.

Both training styles are divided up during the week in a similar fashion, and there are a few different ways you can do it.

Most commonly, you’d have your first two workout days back to back, say on a Monday and Tuesday, then take a rest day and do your final two workouts on Thursday and Friday.

If you can, you should take Friday as a rest day and do your final workout of the week on a Saturday.

This has some advantages with recovery, particularly with muscle groups that tend to cross over between the two workouts, like our low back.

Exercises like bent-over rows and squats or deadlifts stress the low back, and it's best not to do them on back-to-back days.

A couple of ways we can work around this is to do a single-arm dumbbell row where you have your knee and arm on a bench to support your back in one workout, and in the lower body or push workout, you could then do squats.

It would be even better if you did a front squat or a unilateral movement like Bulgarian split squats, as this reduces loading on the spine even further.

From here, we’re going to put together an entire upper, lower body workout. If you like this video and engage with it, then I’ll do a full push, pull split in the future.

We have a single-arm dumbbell row in the first upper body workout. This is a horizontal pull movement. Now we are going to add a vertical pull. In this case, we’ll add in a wide grip lat pulldown; alternatively, you could do pull-ups.

For our push exercise, it’s hard to go wrong with the dumbbell bench press.

For exercise order, we do the big compound movements first. I also like alternating between push and pull exercises, in this case, I would start with 3 sets of bench support rows, then move to dumbbell chest press, allowing the back more recovery time before hitting it again with pull-ups.

Double progression is when you advance your workouts by using both weight and rep increases. We’re setting this workout up with 3 working sets having repetitions between 10 and 15.

The goal with double progression is to gradually add repetitions until you’ve hit your maximum number of reps on all three sets. In this case, it’s 15. Then you would add enough weight that you can still perform at least 10 perfect reps on each set. And gradually start increasing repetitions again.

There is also triple progression, which is when you increase weight, reps and sets. We are only doing 3 sets, so if you have the time once you hit 15 reps on all 3 sets, you could add one more set and go with a slightly lower