{"id":46568,"date":"2022-09-28T09:00:38","date_gmt":"2022-09-28T09:00:38","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46568"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"4-day-workout-routine","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/","title":{"rendered":"4-Day Workout Routine For Beginners Looking To Grow Muscle"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#What_Is_A_4-Day_Training_Split\" >What Is A 4-Day Training Split?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#4_Days_At_The_Gym_Is_It_Enough_For_Building_Muscle\" >4 Days At The Gym, Is It Enough For Building Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#How_Much_Weight_Should_I_Lift\" >How Much Weight Should I Lift?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Mechanical_Tension\" >Mechanical Tension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Muscular_Damage\" >Muscular Damage<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Metabolic_Stress\" >Metabolic Stress\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Calorie_Surplus_Emphasis_On_Protein\" >Calorie Surplus (Emphasis On Protein)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Rest_And_Recovery\" >Rest And Recovery<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Whats_The_Best_4-Day_Split\" >What&#8217;s The Best 4-Day Split?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Optimize_Training_Frequency\" >Optimize Training Frequency<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Prevent_Overtraining\" >Prevent Overtraining<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Build_Full-Body_Strength\" >Build Full-Body Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Perform_Each_Session_At_Maximum_Intensity\" >Perform Each Session At Maximum Intensity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Ease_Into_Things\" >Ease Into Things<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Sample_4-Day_Upper_Lower_Dumbbell_Workout_Routine_For_Beginners\" >Sample 4-Day Upper Lower Dumbbell Workout Routine For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Day_1_Lower_Body_Workout\" >Day 1: Lower Body Workout<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Goblet_Squats_3_sets_of_10_to_12_reps\" >Goblet Squats: 3 sets of 10 to 12 reps\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Romanian_Deadlifts_3_sets_of_10_to_12_reps\" >Romanian Deadlifts: 3 sets of 10 to 12 reps\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Walking_Lunges_3_sets_of_10_to_12_reps_per_leg\" >Walking Lunges: 3 sets of 10 to 12 reps per leg\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Standing_Calf_Raises_3_sets_of_10_to_12_reps\" >Standing Calf Raises: 3 sets of 10 to 12 reps\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Hip_Thrusters_3_sets_of_10_to_12_reps\" >Hip Thrusters: 3 sets of 10 to 12 reps\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Hamstring_Curls_With_Dumbbell_3_sets_of_10_to_12_reps\" >Hamstring Curls With Dumbbell: 3 sets of 10 to 12 reps\u00a0\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Day_2_Upper_Body_Workout\" >Day 2: Upper Body Workout<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Dumbbell_Chest_Press_3_sets_of_10_to_12_reps\" >Dumbbell Chest Press: 3 sets of 10 to 12 reps\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Dumbbell_Shoulder_Press_3_sets_of_10_to_12_reps\" >Dumbbell Shoulder Press: 3 sets of 10 to 12 reps\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Dumbbell_Rows_3_sets_of_10_to_12_reps\" >Dumbbell Rows: 3 sets of 10 to 12 reps\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Triceps_Extensions_With_Dumbbell_3_sets_of_10_to_12_reps\" >Triceps Extensions With Dumbbell: 3 sets of 10 to 12 reps\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Biceps_Curls_With_Dumbbell_3_sets_of_10_to_12_reps\" >Biceps Curls With Dumbbell: 3 sets of 10 to 12 reps\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Lateral_Raises_With_Dumbbell_3_sets_of_10_to_12_reps\" >Lateral Raises With Dumbbell: 3 sets of 10 to 12 reps\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Day_3_Rest_Day\" >Day 3: Rest Day\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Synthesis_Of_Protein\" >Synthesis Of Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Glycogen_Replenishment\" >Glycogen Replenishment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Removal_Of_Metabolic_Byproducts\" >Removal Of Metabolic Byproducts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Fluid_Restoration\" >Fluid Restoration<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Day_4_Lower_Body_Workout\" >Day 4: Lower Body Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Day_5_Upper_Body_Workout\" >Day 5: Upper Body Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Day_6_Active_Rest_Day\" >Day 6: Active Rest Day\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Day_7_Rest_Day\" >Day 7: Rest Day<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Building muscle is often the primary goal for most first-time gym-goers, even if they don&#8217;t realize it yet. For many, the allure of the gym is based on wanting to achieve a physique that looks like one of their favorite athletes or celebrities. <\/span><span style=\"font-weight: 400;\">For others, it&#8217;s wanting to shed pounds of body fat or trying to simply improve their health. Regardless of the reason for going to the gym, growing muscle is a common goal\u2014 one that can be achieved relatively easily with the right <a href=\"https:\/\/betterme.world\/articles\/workout-before-or-after-breakfast\/\">workout routine<\/a>.\u00a0<\/span><span style=\"font-weight: 400;\">If you&#8217;re new to weight lifting and working out, starting a 4-day split routine is a great way to build muscle mass.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 4-day split routine is where you work out different muscle groups on different days, and then take a rest day in between each workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of routine is effective because it allows your muscles to recover in between workouts and prevents you from overtraining any one muscle group.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to start a 4-day split routine?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s find out!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_4-Day_Training_Split\"><\/span><b>What Is A 4-Day Training Split?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 4-day training split is a weight lifting routine that targets different muscle groups on each of the 4 days that you <a href=\"https:\/\/betterme.world\/articles\/post-workout-keto\/\">exercise<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you might work out your chest and back on Monday, your legs on Tuesday, your shoulders and arms on Wednesday, and then take Thursday off as a rest day. You would then start the cycle over again on Friday.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The split routine that you choose will depend on your goals and the amount of time that you have to devote to working out each week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might opt for an upper\/lower split, which would target your upper body on one day and your lower body on the other.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You could also choose a push\/pull\/legs split, which would focus on pushing exercises (like the bench press) one day, pulling exercises (like rows) the next day, and leg exercises (like squats) the third day. It all comes down to what works best for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of routine is effective because it allows your muscles to recover in between workouts, and also prevents you from overtraining any one muscle group. It&#8217;s also a good routine for beginners because it&#8217;s not as overwhelming as a 5-day or 6-day split, which might be too much for someone who is just starting out.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/standing-core-workouts\/\"><i>Standing Core Workout: Why You Should Ditch Crunches For These 15 Exercises<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-43554 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486-1024x576.png\" alt=\"4 day workout routine for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4_Days_At_The_Gym_Is_It_Enough_For_Building_Muscle\"><\/span><b>4 Days At The Gym, Is It Enough For Building Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Muscle hypertrophy, or muscle growth, occurs when the fibers in your muscles are broken down and then rebuilt stronger than before (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This process happens best when you expose your muscles to a moderate amount of stress over time, which is why a 4-day split routine can be effective for building <a href=\"https:\/\/betterme.world\/articles\/squats-workout-plan\/\">muscle<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the 4 days, you&#8217;ll work on different muscle groups, giving each group a chance to recover while you&#8217;re working on other muscles. This allows you to gradually increase the amount of stress that you&#8217;re putting on your muscles, which is necessary for building muscle mass.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, this isn&#8217;t to say that you can&#8217;t build muscle with a 3-day or 5-day split routine. It&#8217;s all about finding what works best for you and then sticking with it.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Should_I_Lift\"><\/span><b>How Much Weight Should I Lift?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The amount of weight that you lift will depend on <a href=\"https:\/\/betterme.world\/articles\/pre-workout-snack\/\">your goals<\/a> and your current strength levels. If you&#8217;re relatively new to lifting weights, you&#8217;ll want to start with a lighter weight and gradually increase the amount of weight that you&#8217;re lifting over time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your goal is to build muscle, aim for a weight that you can lift for 12 to 15 reps before your muscles are too fatigued to continue. This will help ensure that you&#8217;re breaking down your muscle fibers so that they can rebuild stronger.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In order to trigger hypertrophy, you need these 5 factors in a workout routine (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Mechanical_Tension\"><\/span><b>Mechanical Tension<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is the force that your muscles experience when they&#8217;re working against resistance, like when you&#8217;re lifting weights.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Muscular_Damage\"><\/span><b>Muscular Damage<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This occurs when the fibers in your muscles are torn, which happens as a result of lifting heavy weights.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Metabolic_Stress\"><\/span><b>Metabolic Stress<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is the burning sensation that you feel in your muscles during and after a workout. It&#8217;s caused by a build-up of lactic acid in your muscles, and it&#8217;s often what makes you feel sore the day after a <a href=\"https:\/\/betterme.world\/articles\/at-home-boot-camp-workout\/\">workout<\/a>.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Calorie_Surplus_Emphasis_On_Protein\"><\/span><b>Calorie Surplus (Emphasis On Protein)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In order for your muscles to grow, you need to be eating more calories than you&#8217;re burning. This is because your body needs extra energy to repair the damage that&#8217;s been done to your muscles.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Rest_And_Recovery\"><\/span><b>Rest And Recovery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is an important part of any workout routine, and it&#8217;s especially important when you&#8217;re trying to build muscle. When you&#8217;re resting, your body is able to repair the damage that&#8217;s been done to your muscles and make them stronger.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_For_Beginners\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-38523 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5806-1024x576.png\" alt=\"4 day workout routine for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5806.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5806-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5806.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5806-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5806.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_The_Best_4-Day_Split\"><\/span><b>What&#8217;s The Best 4-Day Split?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An upper\/lower split is a <a href=\"https:\/\/betterme.world\/articles\/what-is-pilates-workout\/\">good option<\/a> for a 4-day split routine because it allows you to hit all of the major muscle groups twice per week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The advantages of an upper\/lower split are that you can:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Optimize_Training_Frequency\"><\/span><b>Optimize Training Frequency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can train each muscle group more frequently, which is important for building muscle.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Prevent_Overtraining\"><\/span><b>Prevent Overtraining<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can avoid overtraining any one muscle group by giving each group a chance to recover while you&#8217;re working other muscles.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Build_Full-Body_Strength\"><\/span><b>Build Full-Body Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">An upper\/lower split helps ensure that you&#8217;re building full-body strength, rather than just focusing on one area. Distributing your workouts evenly will help avoid imbalances and ensure that you&#8217;re building a strong, healthy body.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Perform_Each_Session_At_Maximum_Intensity\"><\/span><b>Perform Each Session At Maximum Intensity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Because you&#8217;re working fewer muscle groups per session, you can focus on performing each exercise with maximum intensity. This will help you to get the most out of <a href=\"https:\/\/betterme.world\/articles\/treadmill-workout\/\">your workouts<\/a> and make the most of your time at the gym.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Ease_Into_Things\"><\/span><b>Ease Into Things<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to lifting weights, an upper\/lower split can be a good way to ease into things.\u00a0 You won&#8217;t have to memorize a lot of different exercises, and you can focus on learning proper form and technique.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The disadvantage of an upper\/lower split is that it can be a bit more challenging to recover from since you&#8217;re hitting each muscle group more frequently.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-38557 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5840-1024x576.png\" alt=\"4 day workout routine for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5840.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5840-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5840.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5840.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_4-Day_Upper_Lower_Dumbbell_Workout_Routine_For_Beginners\"><\/span><b>Sample 4-Day Upper Lower Dumbbell Workout Routine For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This workout routine is designed for beginners who are looking to <a href=\"https:\/\/betterme.world\/articles\/bodyweight-workout-plan\/\">build muscle<\/a>. It can be performed with dumbbells or any other type of resistance equipment that you have access to.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_1_Lower_Body_Workout\"><\/span><b>Day 1: Lower Body Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The muscles worked: Glutes, quads, hamstrings, calves<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Goblet_Squats_3_sets_of_10_to_12_reps\"><\/span><b>Goblet Squats: 3 sets of 10 to 12 reps\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and hold a dumbbell at chest level.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat down until your thighs are parallel to the ground, then press through your heels to stand back up.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Romanian_Deadlifts_3_sets_of_10_to_12_reps\"><\/span><b>Romanian Deadlifts: 3 sets of 10 to 12 reps\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with the dumbbells on the ground in front of you and stand with your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend down and grip the dumbbells, then lift them to thigh level. Maintain the tension in your hamstrings and glutes as you slowly lower the dumbbells back to the ground.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Walking_Lunges_3_sets_of_10_to_12_reps_per_leg\"><\/span><b>Walking Lunges: 3 sets of 10 to 12 reps per leg\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your feet together and hold a dumbbell in each hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with one leg and lunge down until your thigh is parallel to the ground. Press through your heel to stand back up and bring your rear leg forward to meet your front leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate legs with each rep.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/burpee-workout-routine\/\"><i>The Ultimate Burpee Workout Routine To Tone Your Whole Body<\/i><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Standing_Calf_Raises_3_sets_of_10_to_12_reps\"><\/span><b>Standing Calf Raises: 3 sets of 10 to 12 reps\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet hip-width apart and holding a dumbbell in each hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your toes on an elevated surface (a step, weight plate, or bench) and raise your heels as high as possible.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a count of two, then lower your heels back down to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Hip_Thrusters_3_sets_of_10_to_12_reps\"><\/span><b>Hip Thrusters: 3 sets of 10 to 12 reps\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your back with your feet flat on the ground and a dumbbell balanced on your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your hips until your thighs and torso are in line with each other, then squeeze your glutes and hold for a count of two.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back down to the starting position and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Hamstring_Curls_With_Dumbbell_3_sets_of_10_to_12_reps\"><\/span><b>Hamstring Curls With Dumbbell: 3 sets of 10 to 12 reps\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your stomach with your thighs flat on the ground and knees bent so that your feet form a tabletop position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance a dumbbell on your feet, then curl your legs up towards your glutes. Squeeze your glutes at the top of the curl, then lower the dumbbell back to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Day_2_Upper_Body_Workout\"><\/span><b>Day 2: Upper Body Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The muscles worked: Chest, shoulders, triceps, upper back<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Dumbbell_Chest_Press_3_sets_of_10_to_12_reps\"><\/span><b>Dumbbell Chest Press: 3 sets of 10 to 12 reps\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a flat bench holding a dumbbell in each hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells up towards the ceiling, then lower them back to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Dumbbell_Shoulder_Press_3_sets_of_10_to_12_reps\"><\/span><b>Dumbbell Shoulder Press: 3 sets of 10 to 12 reps\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting on a bench holding a dumbbell in each hand at shoulder level.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells up above your head, then lower them back down to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Dumbbell_Rows_3_sets_of_10_to_12_reps\"><\/span><b>Dumbbell Rows: 3 sets of 10 to 12 reps\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by holding a dumbbell in each hand and placing your left knee and hand on a bench for support.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let the dumbbells hang down at arm&#8217;s length, then row them up towards your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back down to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-38328 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5600-1024x576.png\" alt=\"4 day workout routine for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5600.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5600-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5600.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5600.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Triceps_Extensions_With_Dumbbell_3_sets_of_10_to_12_reps\"><\/span><b>Triceps Extensions With Dumbbell: 3 sets of 10 to 12 reps\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting on a bench holding a dumbbell in each hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms straight overhead, then lower the dumbbells behind your head.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells back up to the starting position and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Biceps_Curls_With_Dumbbell_3_sets_of_10_to_12_reps\"><\/span><b>Biceps Curls With Dumbbell: 3 sets of 10 to 12 reps\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet hip-width apart and a dumbbell in each hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl the dumbbells up towards your shoulders, then lower them back down to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Lateral_Raises_With_Dumbbell_3_sets_of_10_to_12_reps\"><\/span><b>Lateral Raises With Dumbbell: 3 sets of 10 to 12 reps\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet hip-width apart and a dumbbell in each hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your arms out to the sides until they&#8217;re parallel with the ground, then lower them back down to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Day_3_Rest_Day\"><\/span><b>Day 3: Rest Day\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Without rest and recovery, your hard work in the gym won&#8217;t pay off. Make sure to take at least one day off per week to let your body recover.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These 4 important things happen while you&#8217;re resting:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Synthesis_Of_Protein\"><\/span><b>Synthesis Of Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This is the process of repairing and building muscle tissue. According to a study in the Journal of Applied Physiology, it takes 48 to 72 hours for muscle protein synthesis to peak after a workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During this time, your body is working to repair the microscopic tears in your muscles that were caused by lifting weights.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Glycogen_Replenishment\"><\/span><b>Glycogen Replenishment<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Glycogen is the storage form of carbohydrate that&#8217;s used for energy during exercise. When you work out, your glycogen stores are depleted. During rest, they&#8217;re replenished so you&#8217;ll have energy for your next workout.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Removal_Of_Metabolic_Byproducts\"><\/span><b>Removal Of Metabolic Byproducts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">When you exercise, your muscles produce metabolic byproducts like lactic acid that can cause fatigue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During rest, these byproducts are removed so you&#8217;ll be able to train at a high level again. Removal of these acids also helps restore intramuscular pH to its normal level.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Fluid_Restoration\"><\/span><b>Fluid Restoration<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Exercise causes you to lose fluid through sweat. During rest, this fluid is replaced so you&#8217;ll be properly hydrated for your next workout.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_For_Beginners\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-38259 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4883-1024x576.png\" alt=\"4 day workout routine for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4883.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4883-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4883.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4883-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4883.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_4_Lower_Body_Workout\"><\/span><b>Day 4: Lower Body Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The muscles worked: Quads, hamstrings, glutes, calves<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Repeat the workout from day 1. It&#8217;s important to stick to a routine for at least 4 to 6 weeks before making any changes. This will give your body time to adapt to the new exercises and see results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After 4 to 6 weeks, you can mix things up by adding in new exercises or increasing the weight you&#8217;re using.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_5_Upper_Body_Workout\"><\/span><b>Day 5: Upper Body Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The muscles worked: Chest, shoulders, triceps, upper back<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Repeat the workout from day 2.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_6_Active_Rest_Day\"><\/span><b>Day 6: Active Rest Day\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a day for a light activity like walking, yoga, or swimming. Avoid any high-intensity exercise so your body can continue to recover from the week&#8217;s workouts.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_7_Rest_Day\"><\/span><b>Day 7: Rest Day<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Just like on day 3, take this day to rest and recover. This is an important part of making progress in the gym.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sleep is when your body recovers from the day&#8217;s activities and prepares for the next day. Most people need 7 to 9 hours of sleep per night.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On your rest days, aim to get at least 7 hours of sleep. This will help ensure you&#8217;re recovered and ready to hit the gym hard when it&#8217;s time to train again.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meal prepping on rest days can help you stay on track with your nutrition goals. Planning and preparing your meals in advance makes it easier to eat healthy, home-cooked meals instead of opting for unhealthy takeout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rest days are also a great time to focus on other aspects of your health and fitness. This could include working on mobility and flexibility, reading fitness articles or books, or attending a yoga class. All of these activities will help you become a better, more well-rounded athlete.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re just getting started, this 4-day workout routine is a great place to start. Stick with it for at least 4 to 6 weeks and then mix things up to keep your body guessing. Remember to focus on quality over quantity and to listen to your body. If an exercise feels too difficult or causes pain, review your form.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_For_Beginners\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_For_Beginners\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Building muscle is often the primary goal for most first-time gym-goers, even if they don&#8217;t realize it yet. For many, the allure of the gym is based on wanting to achieve a physique that looks like one of their favorite athletes or celebrities. For others, it&#8217;s wanting to shed pounds of body fat or trying [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46569,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[117],"class_list":["post-46568","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4-Day Workout Routine For Beginners Looking To Grow Muscle - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for a workout routine to help you grow muscle? Check out this \u2605 4 DAY ROUTINE DESIGNED SPECIFICALLY FOR BEGINNERS \u27a4 to help you get a headstart. Just keep reading for more!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4-Day Workout Routine For Beginners Looking To Grow Muscle\" \/>\n<meta property=\"og:description\" content=\"Looking for a workout routine to help you grow muscle? Check out this \u2605 4 DAY ROUTINE DESIGNED SPECIFICALLY FOR BEGINNERS \u27a4 to help you get a headstart. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1085576084-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/bb7538889b344e64d9c7c1d1b44bee7c\"},\"headline\":\"4-Day Workout Routine For Beginners Looking To Grow Muscle\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/\"},\"wordCount\":2479,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1085576084-scaled.jpg\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Building muscle is often the primary goal for most first-time gym-goers, even if they don't realize it yet. For many, the allure of the gym is based on wanting to achieve a physique that looks like one of their favorite athletes or celebrities. <\/span><span style=\\\"font-weight: 400;\\\">For others, it's wanting to shed pounds of body fat or trying to simply improve their health. Regardless of the reason for going to the gym, growing muscle is a common goal\u2014 one that can be achieved relatively easily with the right <a href=\\\"https:\/\/betterme.world\/articles\/workout-before-or-after-breakfast\/\\\">workout routine<\/a>.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">If you're new to weight lifting and working out, starting a 4-day split routine is a great way to build muscle mass.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A 4-day split routine is where you work out different muscle groups on different days, and then take a rest day in between each workout.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This type of routine is effective because it allows your muscles to recover in between workouts and prevents you from overtraining any one muscle group.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">How to start a 4-day split routine?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let\u2019s find out!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A 4-Day Training Split?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A 4-day training split is a weight lifting routine that targets different muscle groups on each of the 4 days that you <a href=\\\"https:\/\/betterme.world\/articles\/post-workout-keto\/\\\">exercise<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For example, you might work out your chest and back on Monday, your legs on Tuesday, your shoulders and arms on Wednesday, and then take Thursday off as a rest day. You would then start the cycle over again on Friday.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The split routine that you choose will depend on your goals  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/\",\"name\":\"4-Day Workout Routine For Beginners Looking To Grow Muscle - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1085576084-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for a workout routine to help you grow muscle? 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Check out this \u2605 4 DAY ROUTINE DESIGNED SPECIFICALLY FOR BEGINNERS \u27a4 to help you get a headstart. Just keep reading for more!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"4-Day Workout Routine For Beginners Looking To Grow Muscle","og_description":"Looking for a workout routine to help you grow muscle? Check out this \u2605 4 DAY ROUTINE DESIGNED SPECIFICALLY FOR BEGINNERS \u27a4 to help you get a headstart. Just keep reading for more!","og_url":"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1085576084-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/bb7538889b344e64d9c7c1d1b44bee7c"},"headline":"4-Day Workout Routine For Beginners Looking To Grow Muscle","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/"},"wordCount":2479,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1085576084-scaled.jpg","articleSection":["Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Building muscle is often the primary goal for most first-time gym-goers, even if they don't realize it yet. For many, the allure of the gym is based on wanting to achieve a physique that looks like one of their favorite athletes or celebrities. <\/span><span style=\"font-weight: 400;\">For others, it's wanting to shed pounds of body fat or trying to simply improve their health. Regardless of the reason for going to the gym, growing muscle is a common goal\u2014 one that can be achieved relatively easily with the right <a href=\"https:\/\/betterme.world\/articles\/workout-before-or-after-breakfast\/\">workout routine<\/a>.\u00a0<\/span><span style=\"font-weight: 400;\">If you're new to weight lifting and working out, starting a 4-day split routine is a great way to build muscle mass.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A 4-day split routine is where you work out different muscle groups on different days, and then take a rest day in between each workout.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This type of routine is effective because it allows your muscles to recover in between workouts and prevents you from overtraining any one muscle group.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">How to start a 4-day split routine?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let\u2019s find out!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is A 4-Day Training Split?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A 4-day training split is a weight lifting routine that targets different muscle groups on each of the 4 days that you <a href=\"https:\/\/betterme.world\/articles\/post-workout-keto\/\">exercise<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For example, you might work out your chest and back on Monday, your legs on Tuesday, your shoulders and arms on Wednesday, and then take Thursday off as a rest day. You would then start the cycle over again on Friday.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The split routine that you choose will depend on your goals  ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/","url":"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/","name":"4-Day Workout Routine For Beginners Looking To Grow Muscle - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/4-day-workout-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1085576084-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking for a workout routine to help you grow muscle? Check out this \u2605 4 DAY ROUTINE DESIGNED SPECIFICALLY FOR BEGINNERS \u27a4 to help you get a headstart. 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