It can be difficult to find time for exercise as our lives become more hectic. Regular physical activity, on the other hand, is critical for our health and well-being, and it must be prioritised. A 4-day split workout schedule is an effective way to fit exercise into a busy schedule. This workout programme allows you to target different muscle groups on different days, making it a time-efficient and effective way to stay fit. We’ll go over a 4-day split workout schedule for busy people that targets all major muscle groups in this blog post.

4-Day a Week – Workout Schedule

Note: Weight to bodyweight ratio for strength progress is for 1RM (One-rep max)

Day 1: Upper Body (Monday)

The first day of the workout is dedicated to the upper body. This day focuses on exercises that target the arms, back, and chest.

1- Bench Press: 3 sets of 8-12 reps

Strength Progress	Weight to bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.75x

2- Pull-ups or Lat Pulldowns: 3 sets of 8-12 reps

Strength Progress	Weight to bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x

3- Dumbbell Bicep Curls/Seated Dumbbell Curl: 3 sets of 8-12 reps

Strength Progress	Weight to bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.40x

4- Tricep Pushdown: 3 sets of 8-12 reps

Strength Progress	Weight to bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.00x

Day 2: Lower Body (Tuesday)

The second day of the workout is dedicated to the lower body. This day focuses on exercises that target the legs and glutes.

1- Deadlifts: 3 sets of 8-12 reps

Strength Progress	Weight to bodyweight Ratio
Beginner	1.00x
Novice	1.50x
Intermediate	2.00x
Advanced	2.50x

2- Squats: 3 sets of 8-12 reps

Strength Progress	Weight to bodyweight Ratio
Beginner	0.75x
Novice	1.25x
Intermediate	1.50x
Advanced	2.25x

3- Romanian Deadlifts: 3 sets of 8-12 reps

Strength Progress	Weight to bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.50x
Advanced	2.00x

4- Machine Calf Raises: 3 sets of 12-15 reps

Strength Progress	Weight to bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.75x
Advanced	2.75x

Day 3: Rest Day (Wednesday)

It’s important to give your body a break and allow time for recovery. Use this day to relax, stretch, and do some light activity like walking or yoga.

Day 4: Upper Body (Thursday/Friday)

The fourth day of the workout is another upper body day. This day focuses on different exercises than day 1 to target different muscles.

1- Dumbbell Shoulder Press: 3 sets of 8-12 reps

Strength Progress	Weight to bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.40x
Advanced	0.60x

2- Dumbbell Rows: 3 sets of 8-12 reps

Strength Progress	Weight to bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.55x
Advanced	0.80x

3- Dumbbell Flys: 3 sets of 8-12 reps

Strength Progress	Weight to bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.30x
Advanced	0.50x

4- Skull Crushers: 3 sets of 8-12 reps

Strength Progress	Weight to bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.55x
Advanced	0.80x

Day 5: Lower Body (Friday/Saturday)

The fifth day of the workout is another lower body day. This day focuses on different exercises than day 2 to target different muscles.

1- Dumbbell Lunges: 3 sets of 8-12 reps

Strength Progress	Weight to bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.40x
Advanced	0.60x

2- Barbell Glute Bridges: 3 sets of 8-12 reps

Strength Progress	Weight to bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.50x
Advanced	2.50x

3- Hamstring/Seated Leg Curls: 3 sets of 8-12 reps

Strength Progress	Weight to bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x

4- Leg Extension: 3 sets of 12-15 reps

Strength Progress	Weight to bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.75x

Sunday – Rest Day

Note:
Pre-workout warm up: 5-10 minutes of light cardio and dynamic stretching is advised before starting your workout. You should also incorporate some cardiovascular (cardio) activity (running, cycling, swimming, etc) into your routine. Schedule: 2-3 times per week for general health or up to 5-6 times per week for weight loss. Select a type of cardio that you enjoy and that fits your daily routine. Determine how many days per week to do it based on your fitness goals.

Why is proper rest necessary for building muscles?

Proper rest is crucial for building muscles because it allows your body to recover and repair the damage that occurs during exercise. When you work out, you’re essentially breaking down your muscle tissue, which triggers a process of repair and growth. However, the actual muscle growth occurs during the recovery phase, when your body repairs the damage and builds stronger, bigger muscle fibers.

Why is 7-8 hrs of sleep necessary for building muscles?

Sleep is an essential component of proper rest for muscle building. During sleep, your body releases Human Growth Hormone (HGH), which is important for muscle repair and growth. Inadequate sleep can interfere with this process and reduce the amount of growth hormone released, which can negatively impact muscle growth. You could read more about Growth Hormone (GH/HGH) – here.

Conclusion

It’s important to note that this workout schedule can be adjusted to meet your individual needs and fitness level. For example, you can increase or decrease the number of sets and reps, adjust the weights used, or switch up the exercises to keep things interesting.
All-in-all, we could say that a 4-day split workout schedule is an effective way to stay in shape and make exercise a priority even with a busy schedule. By targeting different muscle groups on different days, you can make the most of your time and see results. Remember to focus on proper form, gradually increase the resistance, and consult with a professional trainer before starting a new workout program.

Reference:
[1] Strength Level
[2] ChatGPT