La guía definitiva de entrenamiento dividido en 4 días

Resumen rápido

Para quién es esto:

• Beginners who want a structured strength training plan
• Intermediate lifters looking to break plateaus
• Gym-goers training 4 days per week
• Anyone aiming to build muscle and recover efficiently
• People who prefer split routines over full-body workouts

Conclusiones clave:

• A 4-day workout split helps you target different muscle groups with enough intensity and recovery.
• Popular variations include Upper/Lower, Push/Pull/Legs, and Body Part splits.
• Each workout focuses on compound movements first, followed by isolation exercises.
• Structure promotes muscle growth, better training volume, and recovery.
• Progress by increasing weight, reps, refining form, or rotating exercises every 4–6 weeks.
• Ideal for lifters who want balance between frequency, volume, and recovery time.
• VASA certified trainers can help you personalize your plan and avoid plateaus.

Training consistently is one of the most important factors for seeing results in the gym, but what you do during your workouts matters just as much as how often you go. If you’re ready to take your training to the next level, a 4-day workout split can help you maximize strength and muscle gains while also giving your body the recovery it needs.

It doesn’t matter if you’re a beginner or intermediate lifter; structuring your workouts with intention and focus helps you train specific muscle groups effectively without overtraining. This guide will break down how to set up your split, what exercises to include, and how to make progress over time.

What Is a 4-Day Workout Split?

A 4-day workout split is a training routine in which you work out 4 days a week, with each session focusing on specific body parts or training goals. Unlike a full-body workout every day, a split lets you target major muscle groups with enough volume and intensity to stimulate adaptation and growth.

Some of the most popular variations include:

• Upper/Lower Split: Two days of upper body training and two days of lower body training
• Push/Pull/Legs + Accessory Day: Separates pushing movements, pulling movements, and focused leg work, with an extra day for weak points
• Body Part Focused Split: E.g., Chest/Back, Shoulders/Arms, Legs, Full Body Strength, ideal for more advanced lifters

Each version of a 4-day split provides structure and balance, so no single muscle group is trained too often, helping you build strength and muscle mass while avoiding burnout.

Why Choose a 4 Day Split?

If you’re asking yourself whether a 4-day split is worth it, here are a few reasons why this workout routine is popular:

1. Balanced Training Volume

Training too much or too little can slow progress. A 4-day split lets you hit each major muscle group with enough work to grow, without overloading the central nervous system.

2. Better Recovery Between Sessions

Unlike daily full-body routines, where you might hit the same muscles again and again, this split gives targeted muscles time to recover, which is essential if your goal is strength and hypertrophy (muscle growth).

3. Easier to Customize for Goals

Whether you want to focus on upper-body strength (like solid bench press and incline dumbbell press performance) or boost lower-body power, you can prioritize the movements that matter most.

4. Keeps Workouts Efficient and Focused

Spending 45–75 minutes per workout targeting specific muscle groups tends to be more productive than long, unfocused sessions.

Sample 4 Day Workout Split (Upper/Lower)

Here’s a solid example of a 4-day plan that works well for most lifters looking to build lean muscle and strength:

Day 1 — Upper Body Push & Pull (Tuesday)

Focus: Chest, Shoulders, Back, and Arms

• Dynamic warm-up (5–10 minutes): mobility work, light row, band pull-aparts
• Incline Dumbbell Press: 3 sets × 8–12 reps
• Pull-Ups (assisted if needed): 3 sets × AMRAP (as many reps as possible)
• Seated Dumbbell Shoulder Press: 3 sets × 8–12 reps
• Dumbbell Bench Press: 3 sets × 8–12 reps
• One-Arm Dumbbell Row: 3 sets × 10–12 reps
• Lateral Raises: 3 sets × 12–15 reps

Consejo: Focus on upper-body pushing movements first when your energy is highest.

Day 2 — Lower Body Strength (Wednesday)

Focus: Quads, Hamstrings, Glutes, Calves

• Light dynamic stretching and warm-up
• Barbell Squats or Leg Press — 4 sets × 6–10 reps
• Romanian Deadlifts — 3 sets × 8–10 reps
• Lunges — 3 sets × 10 per leg
• Standing Calf Raise — 4 sets × 12–15 reps
• Optional: Leg Curls — 3 sets × 12–15 reps

Consejo: Focus on compound exercises that hit multiple muscle groups to build strength and coordination.

Day 3 — Upper Body Strength (Friday)

Focus: Chest, Back, Shoulders, Arms

• Warm-up: mobility or light rowing
• Bench Press: 4 sets × 6–10 reps
• Pull-Ups or Lat Pulldowns: 4 sets × 8–12 reps
• Dumbbell Incline Press: 3 sets × 8–12 reps
• Seated Cable Row: 3 sets × 8–12 reps
• Overhead Press: 3 sets × 6–10 reps
• Optional: Isolation exercises (e.g., biceps curls) — 2–3 sets

Consejo: Prioritize strength-based sets early in your workout when you’re freshest.

Day 4 — Lower Body Build & Accessory (Saturday)

Focus: Glutes, Hamstrings, Quads, Core

• Warm-up: lighter activity or dynamic movements
• Deadlift Variation (Romanian, Trap Bar): 3 sets × 6–8 reps
• Goblet Squat: 3 sets × 10–12 reps
• Hip Thrusts or Glute Bridges: 3 sets × 10–15 reps
• Leg Extensions: 3 sets × 12–15 reps
• Core Work: 3–4 exercises, 45–60 seconds each

Consejo: This day can be slightly lower intensity if you want to focus on form and muscle isolation.

Exercise Tips for a 4 Day Routine

To get the most out of your 4-day workout split:

Train Major Muscle Groups with Compound Movements

Squats, deadlifts, bench presses, pull-ups, and rows are foundational moves that recruit multiple muscle groups at once, driving strength and muscle mass gains.

Use Isolation Exercises Strategically

Isolation moves like triceps extensions or leg curls are great for building details and addressing weaknesses, but use them after your main lifts so they don’t sap energy.

Concéntrese en la forma adecuada

Using bad technique just to lift heavier can lead to injury or limited progress. Whether it’s incline dumbbell press or pulling exercises, quality movement matters more than quantity.

Plan Rest Days and Active Recovery

Rest between training days gives your muscles time to grow stronger. Light stretching, walking, or mobility work on off-days helps reduce soreness and improve movement quality.

Making Progress With Your Split

Progression is one of the most important parts of any workout routine. Just like the sample from the VASA program earlier, your body adapts quickly to stress. If you do the same weight and reps every week without increasing anything, you’ll hit a plateau.

Here are a few ways to progress:

• Increase Weight — When you can comfortably hit the top end of your rep range on two workouts in a row, add a small amount of weight
• Add Reps — Try to do one or two more reps than last time
• Improve Technique — Better control and form lead to greater muscle engagement and fewer injuries
• Change Up Exercises Every 4–6 Weeks — Swap squats for front squats, or barbell rows for single-arm dumbbell rows to keep muscles adapting

Who Is a 4-Day Split Best For?

A 4-day split is ideal if:

• You want to build muscle and strength
• You can train four days a week consistently
• You like structured workouts and long-term progression
• You want to focus on varied training rather than a full-body workout every session

Beginners can absolutely use a 4-day split; just start with moderate weights and focus on form before gradually building intensity. More advanced lifters can use a split to increase training volume and target weak points. It’s also great if you’re looking to cycle periods of heavier or lighter work.

Reflexiones finales

Consistency and planning are what make fitness routines work. A 4-day workout split provides the structure you need to train efficiently and target specific muscle groups effectively. When you pair that with proper recovery, you see real results week after week.

It doesn’t matter if you’re lifting for strength, muscle growth, or overall health; hitting the gym with a purposeful plan is your best path forward. If you ever need help writing your program or want professional coaching, VASA’s certified trainers can help you build a plan, adjust your workouts, and guide your progression on and off the gym floor.

Get in, train smart, and keep progressing! Your stronger self is just around the corner.