4 day gym workout for Intermediate lifters

This 4-day split is designed for individuals who frequent the gym four times a week, aiming to build muscle, enhance strength, and improve overall fitness. The program incorporates resistance training principles, ensuring progressive overload and balanced muscle development.

Weekly Training Schedule

• Monday: Upper Body – Push (Chest, Shoulders, Triceps)

• Tuesday: Lower Body – Quads & Calves

• Thursday: Upper Body – Pull (Back, Biceps)

• Friday: Lower Body – Glutes & Hamstrings

Day 1: Upper Body – Push

Warm-Up: 5-10 minutes of light cardio (e.g., treadmill walking) and dynamic stretches.

Workout:

1. Barbell Bench Press: 4 sets x 6-8 reps

2. Incline Dumbbell Press: 3 sets x 8-10 reps

3. Overhead Shoulder Press: 3 sets x 8-10 reps

4. Lateral Raises: 3 sets x 12-15 reps

5. Triceps Dips: 3 sets x 10-12 reps

6. Overhead Triceps Extension: 3 sets x 12-15 reps

Day 2: Lower Body – Quads & Calves

Warm-Up: 5-10 minutes of light cardio and dynamic leg stretches.

Workout:

1. Back Squats: 4 sets x 6-8 reps

2. Leg Press: 3 sets x 10-12 reps

3. Walking Lunges: 3 sets x 12 reps per leg

4. Leg Extensions: 3 sets x 12-15 reps

5. Standing Calf Raises: 4 sets x 15-20 reps

6. Seated Calf Raises: 3 sets x 15-20 reps

Day 3: Upper Body – Pull

Warm-Up: 5-10 minutes of light cardio and dynamic upper body stretches.

Workout:

1. Deadlifts: 4 sets x 5 reps

2. Pull-Ups or Lat Pulldowns: 3 sets x 8-10 reps

3. Bent-Over Rows: 3 sets x 8-10 reps

4. Face Pulls: 3 sets x 12-15 reps

5. Barbell Curls: 3 sets x 10-12 reps

6. Hammer Curls: 3 sets x 12-15 reps

Day 4: Lower Body – Glutes & Hamstrings

Warm-Up: 5-10 minutes of light cardio and dynamic leg stretches.

Workout:

1. Romanian Deadlifts: 4 sets x 8-10 reps

2. Hip Thrusts: 3 sets x 10-12 reps

3. Bulgarian Split Squats: 3 sets x 12 reps per leg

4. Leg Curls: 3 sets x 12-15 reps

5. Glute Bridges: 3 sets x 15 reps

6. Cable Kickbacks: 3 sets x 15 reps per leg

Progressive Overload

To continue making gains, it's essential to progressively increase the demands on your musculoskeletal system. This can be achieved by gradually increasing the weight, reps, or sets over time. This principle, known as progressive overload, is fundamental for muscle growth and strength development. 

Rest and Recovery

Ensure at least one rest day between workouts to allow muscles to recover and grow. Adequate sleep, nutrition, and hydration are also crucial components of recovery

Nutrition and Supplementation

A balanced diet rich in protein, complex carbohydrates, healthy fats, and micronutrients supports training goals. Protein intake is particularly important for muscle repair and growth. While supplements can aid in meeting nutritional needs, they should complement, not replace, whole foods.

Note: Before starting any new exercise program, consult with a fitness professional or healthcare provider to ensure it's appropriate for your individual health status and goals.