AIm4 day workout split by muscle group
Each muscle group has its own day with six or seven exercises: chest and triceps, back and biceps, legs, then shoulders and abs.
- 4days a week
- 70min a session
- Some experiencelevel
- Barbell, dumbbells, machines and cablesequipment
The program
A · Chest and triceps
Barbell Bench Press4 × 6-10rest 2 min 30 s
Incline Dumbbell Press3 × 8-12rest 2 min
Machine Chest Press3 × 10-15rest 1 min 30 s
Cable Crossover3 × 12-15rest 1 min
Skull Crusher3 × 10-12rest 1 min 15 s
Triceps Pushdown3 × 10-15rest 1 min
B · Back and biceps
Lat Pulldown4 × 8-12rest 2 min
Barbell Bent-Over Row3 × 6-10rest 2 min 30 s
Seated Cable Row3 × 10-12rest 1 min 30 s
Cable Pullover3 × 12-15rest 1 min
EZ-Bar Curl3 × 8-12rest 1 min 15 s
Incline Dumbbell Curl3 × 10-12rest 1 min
C · Legs
Barbell Back Squat4 × 6-10rest 3 min
Leg Press3 × 10-15rest 2 min
Romanian Deadlift3 × 8-12rest 2 min 30 s
Leg Extension3 × 12-15rest 1 min
Lying Leg Curl3 × 10-15rest 1 min
Standing Calf Raise4 × 12-20rest 1 min
D · Shoulders and abs
Seated Dumbbell Shoulder Press4 × 8-12rest 2 min
Dumbbell Lateral Raise4 × 12-20rest 1 min
Reverse Pec Deck3 × 12-20rest 1 min
Face Pull3 × 12-20rest 1 min
Dumbbell Shrug3 × 12-15rest 1 min
Hanging Knee Raise3 × 10-20rest 1 min
Cable Crunch3 × 12-15rest 1 min
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Who it is for
Sessions run about 70 minutes. It suits people who enjoy a long, focused workout on a few muscles.
- You have trained for at least six months
- You can give four sessions a week about 70 minutes each
- You like to train one or two muscle groups per day
- You have barbells, dumbbells, cables and machines
How to lay out the week
A common layout is Monday chest, Tuesday back, Thursday legs, Friday shoulders, with Wednesday and the weekend off. Keep the shoulder day at least two days after chest day, since presses work the front of the shoulder too. If you miss a day, do it next time instead of skipping it, and the week shifts by one.
How to add weight
On the bench press, bent-over row and squat (6-10), add 2.5 kg (5 lb) once you get 10 reps in every set, then start again at 6. On the cable and machine exercises with 12-15 or 12-20 reps, add reps first and weight later. Lateral raises have 4 sets of 12-20, so move to the next dumbbell only when all four reach 20. On the hanging knee raise, add reps, then lift the knees higher or straighten the legs.
If you use Claude or ChatGPT, you can connect it to AIm later: it reads the same log.
What to swap
The machine chest press and the pec deck can replace the cable crossover and each other. The cable pullover swaps for a dumbbell pullover on a flat bench. On shoulder day, a face pull and a reverse pec deck train the same rear shoulder, so if one is busy, do extra sets of the other.
Questions and answers
What is the best 4 day workout split?
Two choices are common: upper lower, which trains each muscle twice a week, and a split by muscle group like this one. Upper lower is usually better for strength; this split gives each muscle more sets in one session. Pick the one you will enjoy for months.
Is training each muscle once a week enough?
Here the arms and shoulders get worked on more than one day, and the chest gets 13 hard sets in one session. That works well for many people. If progress stalls, an upper lower split adds a second weekly session per muscle.
How long should a 4 day split workout take?
About 70 minutes here. The leg day takes longest, with 3 minutes of rest after each squat set. Keep your rest to what the plan lists to stay close to that time.
Where do abs go in a 4 day split?
In this plan, on shoulder day: hanging knee raises and cable crunches, 3 sets each. You can also add a short plank to the end of any day.