Gym workout plan - 4 day split
Training plans provide a clear structure and help you set concrete goals for your training.
With a clear program, you can easily track your progress and adjust intensity to ensure continuous improvement. Join our gym training program - designed with a 4 day workout split. Here we go!
Gym training program for 4 days per week
Start each session by warming up with a few minutes of cardio on the crosstrainer or treadmill.
Rest about one minute between each set.
Day 1: Upper Body (Chest and Back)
1. Bench press - 4 sets x 8-10 repetitions
2. Chins (or Lat pulldowns) - 3 sets x 10-12 repetitions
3. Dumbbell row - 3 sets x 10-12 repetitions
4. Dumbbell press - 3 sets x 12-15 repetitions
5. Face Pulls - 3 sets x 12-15 repetitions
Day 2: Lower Body (Legs and Core)
1. Squats - 4 sets x 8-10 repetitions
2. Deadlift - 4 sets x 8-10 repetitions
3. Lunges - 3 sets x 12-15 repetitions per leg
4. Lying leg press on machine - 3 sets x 12-15 repetitions
5. Russian Twists - 3 sets x 15-20 repetitions
Day 3: Rest day or light activity
Day 4: Full body
1. Clean and Press with barbell or dumbbells - 4 sets x 8-10 repetitions
2. Pull-ups - 3 sets x max reps (or Assisted pull-ups)
3. Dips - 3 sets x 12-15 repetitions
4. Front Squats - 3 sets x 10-12 repetitions
5. Plank - 3 sets x 30-60 seconds
Day 5: Arms and shoulders
1. Bicep Curls - 3 sets x 12-15 repetitions
2. Tricep Bench Dips - 3 sets x 12-15 reps
3. Lateral lift with dumbbells - 3 sets x 12-15 repetitions
4. Arnold Press - 3 sets x 10-12 repetitions
5. Hammer Curls - 3 sets x 12-15 repetitions
Days 6 and 7: Rest days or light activity
Gym workout program for both beginners and experienced
Use this program as a foundation and adjust it according to your personal goals, preferences and fitness level.
It is great to adapt the training program for beginners by starting with lighter weights and fewer repetitions.
Focus on learning proper technique for the exercises and gradually increase weights and repetitions as you get stronger.
For those of you who are experienced and have trained a lot, you can adapt the training program to your strength by, for example, increasing the weights and adding more repetitions or sets.
It is easy to vary the training and by covering different muscle groups during the weekly training sessions, you avoid overload and create a balanced physique with a reduced risk of injury.
Do you also want inspiration for a home workout for the whole body? Check out our article with an effective workout you can do at home.
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