The 4 day bodybuilding split is the classic physique-builder’s sweet spot: enough days to give each muscle group its own dedicated, high-volume session, but few enough to recover, keep your joints happy, and still have a life. This is the body-part version, one focused session each for chest and triceps, back and biceps, legs, and shoulders and arms. Done intelligently, it builds a complete, balanced physique. Here’s the plan.
Why a 4-Day Body-Part Split Works
Splitting your training across four days lets you attack each muscle group hard with plenty of volume while it’s fresh, then leave it alone to recover. You get the focus of a dedicated “chest day” without the burnout of a six-day grind. This suits intermediates who’ve built a base and want to add size and detail, and anyone who loves the focused, pump-driven feel of bodybuilding training. If three days fits your week better, my mass monster 3 day split is a great alternative.
The Split
Four days, each with a clear focus:
- Day 1, Chest & Triceps
- Day 2, Back & Biceps
- Day 3, Legs
- Day 4, Shoulders & Arms
A common layout is two on, one off, two on: like Monday and Tuesday, rest Wednesday, then Thursday and Friday. Lead every session with a big compound while you’re strongest, then move to isolation work to shape and finish the muscle. Sessions run about 60 to 75 minutes. Warm up 5 to 10 minutes first.
Day 1: Chest & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 6-10 |
| Incline Dumbbell Press | 4 | 8-12 |
| Cable Fly | 3 | 12-15 |
| Dips | 3 | 8-12 |
| Overhead Triceps Extension | 3 | 10-15 |
| Triceps Pushdown | 3 | 12-15 |
Day 2: Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Up or Lat Pulldown | 4 | 8-12 |
| Barbell Row | 4 | 6-10 |
| Seated Cable Row | 3 | 10-12 |
| Face Pull | 3 | 15-20 |
| Barbell Curl | 3 | 8-12 |
| Incline Dumbbell Curl | 3 | 10-15 |
Day 3: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 4 | 6-10 |
| Romanian Deadlift | 4 | 8-12 |
| Leg Press | 3 | 12-15 |
| Walking Lunge | 3 | 12 each |
| Lying Leg Curl | 3 | 12-15 |
| Standing Calf Raise | 4 | 15-20 |
Day 4: Shoulders & Arms
| Exercise | Sets | Reps |
|---|---|---|
| Overhead Press | 4 | 6-10 |
| Dumbbell Lateral Raise | 4 | 12-20 |
| Rear Delt Fly | 3 | 15-20 |
| Barbell Curl | 3 | 8-12 |
| Close-Grip Bench Press | 3 | 8-12 |
| Hammer Curl and Pushdown Superset | 3 | 12-15 |
Sets, Reps & Progression
This is hypertrophy training, so most work sits in the 6 to 12 rep range, with some higher-rep isolation (12 to 20) for the smaller muscles like side delts and calves. Take most sets to within 1 to 2 reps of failure, and use controlled tempo, especially on the lowering phase, to maximize tension.
Progress with double progression: hit the top of a rep range on all sets, then add weight. Every 4 to 6 weeks you can rotate an exercise (swap barbell rows for dumbbell rows, back squats for front squats) to keep the stimulus fresh while keeping a few core lifts to track. Track your sessions, eat in a slight surplus with plenty of protein, and sleep 7 to 9 hours. My build muscle mass guide covers the nutrition side. I’m not a nutritionist, so adjust the food to your own needs.
Wrapping It Up
The 4 day body-part bodybuilding split gives every muscle its own dedicated, high-volume day while still leaving room to recover. Lead with compounds, finish with isolation, chase the pump with controlled reps, progress the weight over time, and rotate exercises every month or so. Commit for 8 to 12 weeks, feed and rest your body, and track your progress. That’s how a balanced physique gets built. Now go move some heavy ass weight. Let’s do this.
Resources Used in Research
These are the sources pulled from during research for this article. Worth a skim if you want to verify a stat or grab a more detailed quote:
