This page includes a split 4 day workout routine for beginners, designed for muscle and strength building, and to improve general overall fitness. Training 4 days a week is ideal for beginners and intermediate lifters, and those that are slightly more serious about their goals.

4 day split workout routine

The Exercises

The exercises in these workouts will focus mainly on compound exercises for maximizing muscle and strength development. With some isolation exercises to help to target certain body parts.

Your Diet

If you want to get the most out of these workouts you will need a good diet. You need to consume enough calories to support your activity levels, muscle growth and repair. However it’s not just about calories, your body also needs the right nutrients, so you can’t just rely on eating chips and burgers to get results.

You need plenty of fruit and vegetables, good quality sources of protein, for example, eggs, fish, milk, beans and nuts and also the good fats that these foods provide.

Carbohydrates are also important for giving our bodies the energy it needs. Examples of good carbohydrates would be, fruit, vegetables, oats, brown rice, high fiber breakfast cereals and whole-wheat bread.

Warm Up

Workout addiction starts when you see results. Fitness Quote.

Make sure to warm your body and muscles up before you start your main workout. This will provide two main benefits, injury prevention and increased performance during the workout.

You could perform some light cardio to achieve this, and/or some light resistance exercises, the pin cable machines are a nice way of doing this.


Despite what some may think, cardio can actually help with muscle development and recovery. Add a couple of short, medium to high intensity cardio sessions a week. 10 minutes on the treadmill for example.

Split 4 Day Workout Routine Timetable Example

  • Monday – Workout 1 – Back & Triceps
  • Tuesday – Workout 2 – Shoulders
  • Wednesday – Rest Day
  • Thursday – Workout 3 – Leg Day
  • Friday – Workout 4 – Chest & Biceps

Then rest on Saturday and Sunday. It might suit some people to train at the weekends, so adjust to suit your lifestyle.

4 day workout routine for beginners.

Split 4 Day Workout Routine for Beginners

Bent Over Barbell Rows48 - 10
Deadlift48 - 10
Skull Crushers/Tricep Extensions38 - 10
Pull Ups48 - 10
Barbell Shoulder Press48 - 10
Shoulder Raises48 - 10
Upright Rows38 - 10
Dumbbell Shoulder Press48 - 10
Squats48 - 10
Calf Raises410
Lunges310 each leg
Leg Press48 - 10
Barbell Bench Press48 - 10
Dumbbell Flyes410
Barbell Bicep Curls410
Incline Bench Press 48 - 10

For best results you should be reaching muscle failure on the final reps of the exercise, this is what is needed to trigger the break down those muscle fibers so they can rebuild stronger and bigger.