{"id":1148,"date":"2020-06-12T22:40:42","date_gmt":"2020-06-12T20:40:42","guid":{"rendered":"https:\/\/www.hevyapp.com\/?p=1148"},"modified":"2026-03-05T11:55:21","modified_gmt":"2026-03-05T10:55:21","slug":"4-day-workout-split-complete-guide","status":"publish","type":"post","link":"https:\/\/www.hevyapp.com\/4-day-workout-split-complete-guide\/","title":{"rendered":"4 Day Workout Split – The Complete Guide (2026)"},"content":{"rendered":"\n
In this article, we\u2019ll break down common variations of the 4-day split workout, including sample routines. We\u2019ll also help you decide whether the 4-day split is a good fit for you.<\/p>\n\n\n\n
Key Takeaways<\/h2>\n\n\n\n
A 4-day split is one where you work out four times per week. Common options include upper\/lower, push\/pull\/legs plus one, bro split, full body split, and PHUL.<\/strong> <\/strong><\/li>
A push\/pull\/legs plus one split is one in which you do push, pull, and legs, plus a fourth workout: a second push, pull, or legs session, a full-body workout, an arm workout, or similar (depending on needs and preferences).<\/strong> <\/strong><\/li>
A 4-day bro split allows you to focus on one or two muscles per session, which can help with the mind-muscle connection and thoroughly exhaust the target area. It can also be useful if you want to bring up a lagging muscle group.<\/strong> <\/strong><\/li>
Only commit to a 4-day split if you can work out four times per week and do back-to-back workouts at least once per week. Such a split is also more suitable past the beginner stage and when in a calorie surplus for steady weight and muscle gain.<\/strong> <\/strong><\/li>