4-DAY WORKOUT SPLITS FOR YEAR-ROUND STRENGTH

Motivation can take a hit when the temperature drops—but your fitness goals don’t have to! Winter is the perfect season to focus on building strength indoors, where you can channel your energy into structured, efficient routines. Whether it’s the frosty weather keeping you inside or the desire to bulk up for the new year, a four-day workout split is your ultimate training partner.

These thoughtfully designed plans help you beat the winter blues and maximize your time at the gym or home. With targeted muscle group days and plenty of recovery time, you’ll be ready to crush your fitness goals and keep the momentum going all year.

What You Learn:

• What is a 4-Day Split Workout?
• Why a 4-Day Split is Ideal for Winter Workouts
• The 4-Day Push/Pull Split: Balanced Strength and Recovery
• The 4-Day Upper/Lower Split: Full-Body Growth and Hypertrophy
• The 4-Day Bro Split: Dedicated Days for Maximum Muscle Isolation
• The Ultimate EōS 4-Day Split: Optimized for Advanced Gains

Estimated reading time: 12 Minutes

 

What is a 4-Day Split Workout?

If you’ve ever felt lost at the gym or unsure how to make the most of your time, a 4-day workout split might be the game-changer you need. A 4-day split divides your week into focused sessions targeting specific muscle groups. This setup ensures that each muscle gets the attention it deserves while allowing plenty of recovery time between workouts.
Popular 4-day splits include Push/Pull Splits, Upper/Lower Splits, and the classic Bro Split, each tailored to different fitness goals. We’ll break down each type of split and provide examples so you can find the one that fits your training style and goals.!

Why It Works

• Structure: A 4-day split gives you a clear plan, targeting specific muscle groups daily for more focused and effective workouts.
• Recovery: Built-in rest days for each muscle group ensures optimal growth and minimizes the risk of overtraining.
• Efficiency: Get maximum results in just four sessions per week, saving time without sacrificing progress.

Why a 4-Day Split is Ideal for Winter Workouts

Winter workouts don’t just keep you warm—they keep you consistent. When outdoor activities are limited, a 4-day split can become your go-to routine for building strength and staying motivated. Here’s why it’s the perfect match for this season:

• Winter is Perfect for a Bulking Phase: Winter is prime time for advanced lifters—a period dedicated to focused muscle growth. With hearty meals and holiday treats fueling your workouts, the season naturally supports increased calorie intake to fuel strength gains. A 4-day split aligns perfectly with bulking goals by offering high-volume sessions that stimulate hypertrophy (muscle growth) and give your body the recovery time it needs to maximize gains.
• Fewer Outdoor Exercise Options: With fewer options for outdoor cardio or varied workouts, winter naturally lends itself to an indoor training focus. A structured 4-day split is an efficient way to stay consistent and keep progressing, no matter what’s happening outside.
• Keeps Workouts Consistent and Motivating: Cold, shorter days can drain motivation. A varied split routine adds structure and focus to your week, with each day targeting different muscle groups to avoid monotony and keep progress on track.
• Easily Adaptable to Indoor Settings: Whether you’re hitting up the free weights at EōS Fitness or modifying moves at home, a 4-day split fits right into your indoor workout routine. No snow, no excuses—you’ll never miss a training day.

4-Day Push/Pull Split: Balanced Strength and Recovery

The Push/Pull Split is ideal for anyone looking to balance muscle engagement and recovery. By alternating between pushing (chest, shoulders, triceps) and pulling (back, biceps) movements, you give opposing muscle groups time to recover while targeting them efficiently. This split is perfect if you want a balanced approach that minimizes overuse injuries and ensures all major muscle groups get equal attention. It’s especially effective for those who enjoy variety in their workouts and want to focus on upper- and lower-body movements throughout the week. Remember to focus on proper form, controlled movements and progression to minimize injury risks and maximize results.

 

Weekly Push/Pull Split Schedule

• Monday: Push (Chest, Shoulders, Triceps)
• Tuesday: Rest
• Wednesday: Pull (Back, Biceps)
• Thursday: Rest
• Friday: Push (Lower Body)
• Saturday: Pull (Core & & Lower Body)
• Sunday: Rest

Push/Pull Split Daily Descriptions

Day 1: Push (Chest, Shoulders, Triceps)

Kickstart your week with this rotation of upper-body pushing movements:

• Bench Press: A compound movement to target your chest and triceps.
• Shoulder Press: Focuses on the deltoids while activating your triceps.
• Incline Dumbbell Press: Engages the upper chest for a well-rounded chest workout.
• Triceps Pushdowns: Isolates the triceps to finish strong.

Day 2: Pull (Back, Biceps)

Strengthen your back and biceps with pulling exercises:

• Deadlifts: A full-body powerhouse movement focusing on the posterior chain.
• Pull-Ups: Builds upper-body strength, emphasizing the lats.
• Barbell Rows: Targets the mid-back and biceps while improving posture.
• Bicep Curls: Isolation work to add definition to your arms.

Day 3: Push (Lower Body Focus)

Shift the focus to lower-body strength and stability:

• Squats: The king of lower-body exercises for overall strength.
• Leg Press: Targets quads, hamstrings, and glutes with controlled movement.
• Walking Lunges: Builds unilateral strength and improves balance.
• Calf Raises: Strengthens and tones the calves for lower-leg endurance.

Day 4: Pull (Core & Lower Body Focus)

Finish the week with core and posterior-chain work:

• Romanian Deadlifts: Engages hamstrings, glutes, and lower back.
• Hamstring Curls: Isolates the hamstrings for added focus.
• Reverse Lunges: Targets glutes and hamstrings while improving stability.
• Hanging Leg Raises: Activates the core and improves grip strength.

4-Day Upper/Lower Split: Full-Body Growth and Hypertrophy

The Upper/Lower Split focuses on alternating between upper-body and lower-body sessions, making it an excellent choice for those who want to hit all major muscle groups twice weekly. This split is ideal for lifters who want to ensure their entire body develops evenly. It’s also perfect for athletes who prefer full-body engagement over muscle isolation, making it an excellent option for building muscle and improving overall strength. To get the most out of this split, prioritize form, controlled movement and gradual progression to ensure safety and effectiveness.

Upper/Lower Split Weekly Split Schedule:

• Monday: Upper Body (Chest, Back, Shoulders)
• Tuesday: Rest
• Wednesday: Lower Body (Quads, Hamstrings, Glutes, Calves)
• Thursday: Rest
• Friday: Upper Body (Shoulders, Arms)
• Saturday: Lower Body (Core, & Stability)
• Sunday: Rest

Upper/Lower Split Daily Descriptions

Day 1: Upper Body (Chest, Back, Shoulders)

Start the week with compound movements and accessory work for upper-body strength:

• Bench Press: Builds chest strength while engaging triceps and shoulders.
• Lat Pulldowns: Targets the lats and improves overall back width.
• Shoulder Press: Focuses on the deltoids and supporting stabilizer muscles.
• Triceps Extensions: Isolates the triceps for finishing volume.

Day 2: Lower Body (Quads, Hamstrings, Glutes, Calves)

Focus on powerful lower body movements to build strength and stability:

• Squats: A compound powerhouse for quads, hamstrings, and glutes.
• Leg Press: Adds volume and strength to the quads and glutes.
• Leg Curls: Targets the hamstrings for isolation and balance.
• Seated Calf Raises: Builds strength and endurance in the calves.

Day 3: Upper Body (Shoulders, Arms)

Hit accessory muscle groups for balanced upper-body development:

• Overhead Shoulder Press: A go-to move for building shoulder mass and strength.
• Lateral Raises: Defines and shapes the side deltoids.
• Barbell Curls: Targets the biceps for isolation and hypertrophy.
• Rear Delt Flys: Strengthens the rear deltoids and improves posture.

Day 4: Lower Body (Core & Stability)

Wrap up the week by engaging your core and lower body for stability and strength:

• Lunges: Strengthens glutes and quads while improving balance.
• Hip Thrusts: Builds explosive power and targets glutes.
• Cable Crunches: Adds resistance for core strength.
• Hanging Leg Raises: Develop core stability and hip flexor strength.

4-Day Bro Split: Dedicated Days for Maximum Muscle Isolation

The Bro Split dedicates each workout day to a single muscle group, making it perfect for those focusing on hypertrophy. This classic bodybuilding routine allows for high-volume training, giving each muscle group the time and attention it needs to grow and recover. As always, prioritize proper form and controlled execution to maximize muscle engagement and avoid potential injuries.

Bro Split Weekly Schedule

• Monday: Chest
• Tuesday: Back
• Wednesday: Rest
• Thursday: Shoulders
• Friday: Rest
• Saturday: Arms and Legs
• Sunday: Rest

Bro Split Daily Descriptions

Day 1: Chest

Kick off the week by targeting your chest with high-volume moves:

• Flat Bench Press: A compound lift to build chest strength and size.
• Incline Dumbbell Press: Targets the upper chest for a balanced look.
• Chest Flys: Isolates the chest muscles for stretch and contraction.
• Cable Crossovers: Adds finishing volume and definition.

Day 2: Back

Develop back thickness and width with a range of pulling movements:

• Deadlifts: A full-body move with a focus on the lower back.
• Lat Pulldowns: Stretches and strengthens the lats.
• Seated Cable Rows: Builds mid-back muscles and improves posture.
• Face Pulls: Works rear deltoids and improves shoulder stability.

Day 3: Shoulders

Focus on shoulder mass and definition:

• Overhead Shoulder Press: Builds size and strength in the deltoids.
• Lateral Raises: Isolates and shapes the side deltoids.
• Front Raises: Targets the anterior deltoid for complete development.
• Shrugs: Builds and defines the traps.

Day 4: Arms and Legs

Finish strong with a mix of arm and leg-focused exercises:

• Bicep Curls: Builds bicep strength and definition.
• Triceps Kickbacks: It isolates the triceps for a great pump.
• Squats: The ultimate leg builder for strength and size.
• Calf Raises: Tones and strengthens the calves.

The EōS Ultimate 4-Day Split: Optimized for Advanced Gains

The EōS Ultimate Split is a dynamic blend of strength-building strategies designed to keep advanced athletes engaged and progressing. It combines elements from other splits to provide a well-rounded, challenging program with maximum versatility. This split is your ultimate winter workout if you want the best of all worlds—balanced strength, total-body engagement, and dynamic variety. Proper form, control and incremental progression are crucial to safely challenge yourself and enhance results.

EōS Ultimate Split Weekly Schedule

• Monday: Upper Body Push
• Tuesday: Rest
• Wednesday: Lower Body Strength
• Thursday: Rest
• Friday: Upper Body Pull
• Saturday: Full Body
• Sunday: Rest

EōS Ultimate Split Daily Descriptions

Day 1: Upper Body Push (Chest, Shoulders, Triceps)

Focus on pushing movements for upper-body strength:

• Bench Press: Targets chest and triceps for size and power.
• Overhead Shoulder Press: Builds deltoid mass and shoulder stability.
• Triceps Pushdowns: Adds finishing volume to the triceps.
• Lateral Raises: Shapes and defines the shoulders.

Day 2: Lower Body Strength (Quads, Hamstrings, Calves)

Build lower-body power with compound and isolation exercises:

• Squats: Strengthens quads, hamstrings, and glutes.
• Leg Press: Focuses on the quad and glute strength.
• Walking Lunges: Improves stability and unilateral strength.
• Seated Calf Raises: Targets and tones the calves.

Day 3: Upper Body Pull (Back, Biceps)

Pulling movements for back and biceps development:

• Deadlifts: Engages the posterior chain for full-body strength.
• Pull-Ups: Builds width and strength in the lats.
• Barbell Rows: Develops mid-back muscles for thickness.
• Bicep Curls: Adds size and definition to the arms.

Day 4: Full Body

End the week with a mix of compound and accessory movements:

• Romanian Deadlifts: Targets hamstrings and glutes.
• Dumbbell Bench Press: Builds chest and arm strength.
• Goblet Squats: Improves lower-body mobility and power.
• Planks: Strengthens the core for improved stability.

Progression Plan for Any Split

Building strength isn’t just about showing up—it’s about continuously challenging your muscles and keeping your routine fresh. Here’s a simple, structured progression plan to ensure you’re always moving forward:

• Weeks 1-2: Start with moderate weights, focusing on perfecting your form. Stick to 3 sets of 10 reps to lay a solid foundation for strength and avoid injury. Think of this phase as setting the stage for success.
• Weeks 3-4: Increase the weight by 5-10% to test your limits, and add a fourth set to push for more volume. This is when your body adapts, setting the groundwork for real strength gains.
• Weeks 5-6: Time to ramp things up! Introduce burnout sets (performing as many reps as possible at the end of a set) or drop sets (reducing the weight and continuing the exercise) to build endurance and muscle density.
• Weeks 7-8: Take it to the next level with advanced techniques like supersets (pairing two exercises back-to-back), pause reps (pausing mid-rep for added tension), or pyramid sets (gradually increasing, then decreasing weight). These variations not only boost intensity but also keep your workouts exciting.

Pro Tip: Listen to Your Body. While progression is critical, so is recovery. Balance your increased intensity with proper rest and nutrition to keep your gains steady and your energy high.

Stay Strong and Motivated This Winter with EōS Fitness

Winter is the perfect time to double down on your fitness goals and build a routine that sets the tone for the year ahead. With a 4-day workout split, you can tackle the season head-on, staying consistent and making progress no matter the weather.

At EōS Fitness, we’re here to fuel your journey with everything you need—from cutting-edge equipment to motivating G-Fit classes. Whether lifting heavy, hitting the MOVEōS Cinema for cardio, or fine-tuning your form, we’ve got you covered.

Why wait? Take the first step toward your strongest self with a Complimentary 7-day Pass and experience what EōS Fitness offers.