4-Day Gym Schedule: A Simple Plan to Get Stronger

Ever feel lost when trying to fit the gym into a busy week? A 4‑day split lets you hit every major muscle group without overdoing it. You get enough rest, keep the workouts fresh, and still see real progress.

Why a 4‑Day Split Works

Four days give you the sweet spot between frequency and recovery. Training each muscle twice a week is ideal for growth, but you don’t have to hit the gym every day. By grouping muscles, you keep each session focused and avoid long, tiring workouts.

For most people, the best approach is an upper/lower split or a push/pull/legs combo with a rest day. That way you can lift heavy on the big lifts, finish with a quick cardio blast, and still leave time for hobbies or work.

Sample 4‑Day Gym Schedule

Day 1 – Push (Chest, Shoulders, Triceps)
- Bench press 3×8‑10
- Overhead press 3×8‑10
- Incline dumbbell press 3×10‑12
- Lateral raises 3×12‑15
- Triceps push‑downs 3×12‑15
Finish with 10 minutes of moderate treadmill or bike.

Day 2 – Pull (Back, Biceps)
- Deadlift 3×5‑6
- Bent‑over rows 3×8‑10
- Lat pulldowns 3×10‑12
- Face pulls 3×12‑15
- Bicep curls 3×12‑15
End with a 5‑minute row for a cardio punch.

Day 3 – Rest or Light Active Recovery
Take a walk, stretch, or do a short yoga flow. The goal is to keep blood moving without taxing the muscles you just trained.

Day 4 – Lower Body (Quads, Hamstrings, Glutes)
- Squats or front squats 3×8‑10
- Romanian deadlifts 3×8‑10
- Leg press 3×10‑12
- Lunges 3×12‑15 per leg
- Calf raises 3×15‑20
Wrap up with 10 minutes of HIIT (30 sec sprint, 30 sec walk) on the bike.

Stick to this plan for four to six weeks, then shuffle exercises or adjust rep ranges to keep the body guessing. If you’re new to lifting, start with lighter weights and focus on form.

Remember, consistency beats perfection. Even a 45‑minute session each day adds up. Track your lifts, note how you feel, and tweak the schedule to match your goals. With a solid 4‑day gym schedule, you’ll build strength, burn fat, and stay motivated without burning out.