Are you ready to level up your fitness game without spending endless hours at the gym? A well-structured 4 day gym workout plan can help you achieve your goals efficiently, whether you're aiming for strength, endurance, or recovery from muscle pain. In this guide, we'll outline a 4 day lifting routine that's simple to follow and customizable for various fitness levels.

If you're looking for a way to stay consistent, track your progress, and stay motivated, consider using PumpPal—an all-in-one workout journal app designed to support your fitness journey. More on this later, but first, let's dive into the plan.

Why a 4 Day Workout Plan?

A 4 day gym workout plan is ideal for balancing exercise and recovery. This schedule provides enough frequency to target major muscle groups while leaving ample time for rest. It’s also manageable for most people, fitting easily into busy lifestyles without causing burnout.

Benefits of a 4 day workout plan include:

Targeting specific muscle groups each session

Allowing time for muscle recovery and growth

Reducing the risk of overtraining

Supporting long-term consistency

This type of split, such as an upper lower split, is perfect for building muscle efficiently while ensuring adequate recovery time.

The 4 Day Gym Workout Plan

Day 1: Chest, Shoulders, and Triceps

Primary Focus: Building pushing strength and upper body mass

Warm-up:

5-10 minutes of light cardio

Dynamic stretches for shoulders and arms

Workout:

Bench Press – 4 sets of 8-12 reps

Incline Dumbbell Press – 3 sets of 10-12 reps

Chest Fly (Machine or Dumbbell) – 3 sets of 12-15 reps

Overhead Shoulder Press (Barbell or Dumbbell) – 3 sets of 8-10 reps

Tricep Pushdowns (Cable) – 3 sets of 10-12 reps

Overhead Tricep Extension (Dumbbell) – 3 sets of 10-12 reps

Cooldown:

Static stretches focusing on the chest, shoulders, and triceps

Day 2: Back and Biceps

Primary Focus: Building pulling strength and a strong back

Warm-up:

5-10 minutes rowing machine

Dynamic stretches for the back and arms

Workout:

Pull-Ups or Lat Pulldowns – 4 sets of 8-12 reps

Barbell Row – 4 sets of 8-12 reps

Seated Cable Row – 3 sets of 10-12 reps

Dumbbell Bicep Curls – 3 sets of 10-12 reps

Hammer Curls – 3 sets of 10-12 reps

Cooldown:

Static stretches targeting the back and biceps

Day 3: Rest or Active Recovery

Use this day to recover and prepare for the next two workouts. Light activities such as yoga, walking, or foam rolling can help alleviate muscle pain and improve mobility. Recovery time is crucial for muscle growth and avoiding overtraining. If you’re tracking your recovery, PumpPal can guide you with helpful tips and reminders.

Day 4: Legs and Core

Primary Focus: Building lower body strength and stability

Warm-up:

5-10 minutes of light cardio (e.g., cycling or brisk walking)

Dynamic stretches for legs and hips

Workout:

Squats (Barbell or Bodyweight) – 4 sets of 8-12 reps

Romanian Deadlifts – 3 sets of 10-12 reps

Leg Press – 3 sets of 10-12 reps

Lunges (Walking or Stationary) – 3 sets of 12 reps per leg

Plank (Hold) – 3 sets of 30-60 seconds

Russian Twists (Weighted) – 3 sets of 20 reps

Cooldown:

Static stretches for legs and core

Day 5: Shoulders and Core

Primary Focus: Improving shoulder strength and upper body stability

Warm-up:

5-10 minutes of light cardio

Dynamic stretches for shoulders and upper body

Workout:

Overhead Press (Barbell or Dumbbell) – 4 sets of 8-12 reps

Lateral Raises – 3 sets of 10-12 reps

Face Pulls (Cable) – 3 sets of 10-12 reps

Front Raises – 3 sets of 10-12 reps

Hanging Leg Raises – 3 sets of 15 reps

Bicycle Crunches – 3 sets of 20 reps

Cooldown:

Static stretches for shoulders and core

Tips for Success

Warm Up Properly: Avoid jumping straight into heavy lifts. Use light cardio and dynamic stretches to prepare your muscles.

Use Proper Form: Quality over quantity. Incorrect form can lead to injuries and hinder progress.

Rest Between Sets: Take 60-90 seconds for smaller lifts and 2-3 minutes for compound movements.

Hydrate and Fuel Your Body: Proper nutrition and hydration are essential for performance and recovery.

Incorporate Isolation Exercises: These help target specific muscles and improve symmetry.

Track Your Progress: Use PumpPal to log your workouts, track PRs, and ensure you’re consistently improving.

How PumpPal Can Elevate Your Workout Routine

PumpPal is the ultimate companion for your fitness journey. This app simplifies tracking your 4-day split workout and ensures you stay consistent. Whether you're following an upper lower split or a full body workout plan, PumpPal helps you optimize your routines and monitor progress seamlessly.

Why Choose PumpPal?

Privacy-first: Your data is stored locally and never sold.

Offline functionality: No internet? No problem.

User-friendly: Designed for all fitness levels.

Ready to take your workouts to the next level? Download PumpPal today and make your fitness goals a reality!

Click here to learn more!