{"id":16872,"date":"2023-07-03T12:00:37","date_gmt":"2023-07-03T16:00:37","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=16872"},"modified":"2023-07-03T12:00:48","modified_gmt":"2023-07-03T16:00:48","slug":"4-day-bro-split-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-day-bro-split-routine-with-pdf","title":{"rendered":"The Ultimate 4 Day Bro Split Routine with PDF"},"content":{"rendered":"\n<p>Looking for an easy-to-follow workout routine that can help you maintain your shape and increase your strength? Then the Bro-split workout routine is for you.<\/p>\n\n\n\n<p>The Bro split involves the training of one muscle group per day, allowing you to focus on each muscle specifically. It is also known as a muscle group split.<\/p>\n\n\n\n<p>The <a href=\"https:\/\/thefitnessphantom.com\/6-day-muscle-group-workout-schedule\" data-type=\"post\" data-id=\"10663\" target=\"_blank\" rel=\"noreferrer noopener\">muscle-group workout plan<\/a> is a time-efficient and effective way to enhance and maintain overall fitness.<\/p>\n\n\n\n<p>I&#8217;ve already shared five and six days weekly schedules, but if you want an effective 4 day bro split routine, this article is for you.<\/p>\n\n\n\n<p>In this article, I&#8217;ll show you how to design a 4 day muscle group split, as well as hand out a couple of examples with PDF.<\/p>\n\n\n\n<p>Whether you&#8217;re male or female, you can follow one of them to work on your fitness development.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to Design a 4 Day Bro Split Workout Plan?<\/strong><\/h2>\n\n\n\n<p>Training every muscle group isn&#8217;t possible in one week if you follow a four day bro split workout plan. <\/p>\n\n\n\n<p>In this scenario,  you have two options, the first is to pair chest &amp; triceps and back &amp; biceps muscles, and the second option is to train one muscle in one day until you complete the training of every muscle group.<\/p>\n\n\n\n<p>If you go with option one, you can train your muscles this way:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Chest &amp; Triceps<\/li>\n\n\n\n<li>Tuesday &#8211; Legs<\/li>\n\n\n\n<li>Wednesday &#8211; OFF<\/li>\n\n\n\n<li>Thursday &#8211; Back &amp; Biceps<\/li>\n\n\n\n<li>Friday &#8211; OFF<\/li>\n\n\n\n<li>Saturday &#8211; Shoulder<\/li>\n\n\n\n<li>Sunday &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<p>And if you go with option two, you can follow this schedule to train each muscle:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Week 1 &#8211; Monday: Chest<\/li>\n\n\n\n<li>Tuesday &#8211; Quad and Calves<\/li>\n\n\n\n<li>Thursday &#8211; Back<\/li>\n\n\n\n<li>Saturday &#8211; Shoulder<\/li>\n\n\n\n<li>Week 2 &#8211; Monday: Triceps<\/li>\n\n\n\n<li>Tuesday &#8211; Hamstrings and Glutes<\/li>\n\n\n\n<li>Thursday &#8211; Core<\/li>\n\n\n\n<li>Saturday &#8211;  Biceps<\/li>\n\n\n\n<li>It will take two weeks to complete the full body training.<\/li>\n<\/ul>\n\n\n\n<p>Below, I&#8217;ll share the complete schedule of each routine. You can follow the one you like.<\/p>\n\n\n\n<p>The first option is better for muscle and strength building than the second one.<\/p>\n\n\n\n<p>However, if you want to dedicate one training session for each muscle group and maintain your strength and mass, you can choose the second option.<\/p>\n\n\n\n<p>Whichever schedule you follow, start your training with 10 minutes of warm-up exercises, as it helps enhance performance and minimize the risk of injuries.<\/p>\n\n\n\n<p><strong>Here are the warm-up options for you:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Warm-up 1<\/th><th>Warm-up 2<\/th><\/tr><\/thead><tbody><tr><td>Front Leg Swings (10 reps\/leg)<\/td><td>5-min Foam Rolling<\/td><\/tr><tr><td>Jumping Jacks (15-sec)<\/td><td>Jumping Jacks (15-sec)<\/td><\/tr><tr><td>Mountain Climber (15-sec)<\/td><td>Lateral Leg Swings (10 reps\/leg)<\/td><\/tr><tr><td>High Knees (15-sec)<\/td><td>Mountain Climber (15-sec)<\/td><\/tr><tr><td>Bear Crawls (30-sec)<\/td><td>High Knees (15-sec)<\/td><\/tr><tr><td>Treadmill (5 min)<\/td><td>Stationary Bike (5 min)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Best 4 Day Bro Split Schedule (<strong>Routine <\/strong>A)<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Bro-Split-Workout.jpg\" alt=\"Bro Split Workout\" class=\"wp-image-16898\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Bro-Split-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Bro-Split-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Bro-Split-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 &#8211; Chest &amp; Triceps<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>3<\/td><td>12-15<\/td><td>90-sec<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>2<\/td><td>10-12<\/td><td>90-sec<\/td><\/tr><tr><td>Bar Dips<\/td><td>3<\/td><td>6-10<\/td><td>2-min<\/td><\/tr><tr><td>Triceps Pushdown<\/td><td>3<\/td><td>12-15<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 &#8211; Legs<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Lunges<\/td><td>3<\/td><td>10\/leg<\/td><td>1-min<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>3<\/td><td>12-15<\/td><td>2-min<\/td><\/tr><tr><td>DB Romanian Deadlift<\/td><td>3<\/td><td>6-8<\/td><td>2-min<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>3<\/td><td>12-15<\/td><td>90-sec<\/td><\/tr><tr><td>Glute Hip Thrust<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 &#8211; Back &amp; Biceps<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>3<\/td><td>6-10<\/td><td>90-sec<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>3<\/td><td>12-15<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>3<\/td><td>12-15<\/td><td>2-min<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>3<\/td><td>12-15<\/td><td>2-min<\/td><\/tr><tr><td>Preacher Curl<\/td><td>2<\/td><td>15-20<\/td><td>90-sec<\/td><\/tr><tr><td>Hammer Curl<\/td><td>2<\/td><td>15-20<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4 &#8211; Shoulder<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>DB Overhead Press<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Front Raises<\/td><td>3<\/td><td>10-12<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/side-delt-exercises#1_Dumbbell_Side_Delt_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Lateral Raises<\/a><\/td><td>3<\/td><td>12-15<\/td><td>90-sec<\/td><\/tr><tr><td>Rear Delt Machine Flyes<\/td><td>3<\/td><td>12-15<\/td><td>90-sec<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The 4 Day Muscle Group Split Workout (<strong>Routine <\/strong>B)<\/strong><\/h2>\n\n\n\n<p><strong>Schedule<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Week 1<\/th><th>Week 2<\/th><\/tr><\/thead><tbody><tr><td>Monday: Chest<\/td><td>Monday: Triceps<\/td><\/tr><tr><td>Tue &#8211; Quad &amp; Calf<\/td><td>Tue &#8211; Ham &amp; Glute<\/td><\/tr><tr><td>Thursday &#8211; Back<\/td><td>Thursday &#8211; Core<\/td><\/tr><tr><td>Saturday &#8211; Shoulder<\/td><td>Saturday &#8211; Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Instructions:<\/strong> Perform three to four sets of 10 to 12 reps with one to three minutes of rest between them.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday (Chest)<\/th><th>Tuesday (Quad &amp; Calf)<\/th><\/tr><\/thead><tbody><tr><td>Incline Hammer Strength Bench Press<\/td><td>Dumbbell Front Lunges<\/td><\/tr><tr><td>Flat Dumbbell Bench Press<\/td><td>Machine Leg Press<\/td><\/tr><tr><td>Pec Deck Machine Fly<\/td><td>Leg Extension<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=4la6BkUBLgo\" target=\"_blank\" rel=\"noreferrer noopener\">Chest Dips<\/a><\/td><td>SM Standing Calf Raises<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Thursday &#8211; Back<\/th><th>Saturday &#8211; Shoulder<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>Arnold Press<\/td><\/tr><tr><td>V-Grip Lat Pulldown<\/td><td>Front Raises<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>Lateral Raises<\/td><\/tr><tr><td>Bent-over Row\/ T- Bar Row<\/td><td>Rear Delt Flyes<\/td><\/tr><tr><td>1-arm Dumbbell Row<\/td><td>Shrug<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday &#8211; Triceps<\/th><th>Tuesday &#8211; Ham &amp; Glute<\/th><\/tr><\/thead><tbody><tr><td>Bar Dips<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#10_Dumbbell_Pop_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">DB Pop Squat<\/a><\/td><\/tr><tr><td>Narrow Grip Bench Press\/Diamond Push-ups<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=OU2iawSvfzw\" target=\"_blank\" rel=\"noreferrer noopener\">Long Leg March<\/a><\/td><\/tr><tr><td>Skull Crusher\/Overhead Extension<\/td><td>Romanian Deadlift<\/td><\/tr><tr><td>Rope\/Bar Pushdown<\/td><td>Machine Leg Curl<\/td><\/tr><tr><td>Triceps Kickback<\/td><td>Hip Thrusts<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Thursday &#8211; Core<\/th><th>Saturday &#8211; Biceps<\/th><\/tr><\/thead><tbody><tr><td>Hanging Knee Raises<\/td><td>Chinups<\/td><\/tr><tr><td>Dip Stand Leg Raises<\/td><td>Preacher Curl<\/td><\/tr><tr><td>Decline Bench Crunch<\/td><td>Spider Curl<\/td><\/tr><tr><td>High to Low Cable Chop<\/td><td>Hammer Curl<\/td><\/tr><tr><td>Forearm Plank<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/forearm-barbell-exercises#1_Bent-over_Barbell_Wrist_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Wrist Extension<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The 4 Day Bro Split Workout PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-3955a4e4-0cc5-4c8e-a58a-db2ccab905ea\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Bro-Split-Routine-4-Days-a-Week.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Bro-Split-Routine-4-Days-a-Week<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Bro-Split-Routine-4-Days-a-Week.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-3955a4e4-0cc5-4c8e-a58a-db2ccab905ea\" download>Download<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is <strong>Bro-Split <\/strong>Effective for Muscle Building?<\/strong><\/h2>\n\n\n\n<p>If your primary goal is to put on mass and level up strength, follow the push-pull-legs, hybrid, or full-body workout program, as they allow you to train your major muscles at least twice a week and help promote hypertrophy (when you feed your muscles essential nutrients).<\/p>\n\n\n\n<p>However, if you want to follow a simple workout plan that involves training one muscle group per day, you can go with the bro-split.<\/p>\n\n\n\n<p>Once you decide to increase the frequency, you can follow this <a href=\"https:\/\/thefitnessphantom.com\/5-day-bro-split-routine-with-pdf\" data-type=\"post\" data-id=\"8300\" target=\"_blank\" rel=\"noreferrer noopener\">5-day Bro split<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Alternate Workout Schedules<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/4-day-push-pull-workout-routine\" target=\"_blank\" rel=\"noreferrer noopener\">4 Day Push Pull Workout Routine <\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/4-day-full-body-workout-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Full Body 4 Day Workout Program<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/4-day-superset-workout-plan\" target=\"_blank\" rel=\"noreferrer noopener\">The 4 Day Superset Workout Plan<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/4-day-gym-workout-schedule-for-gain\" target=\"_blank\" rel=\"noreferrer noopener\">4 Day Hybrid Workout Split<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/4-day-upper-lower-split-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">4 Day Upper Lower Split<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/4-day-compound-workout-routine\" target=\"_blank\" rel=\"noreferrer noopener\">4 Day Compound Only Workout<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Looking for an easy-to-follow workout routine that can help you maintain your shape and increase your strength? Then the Bro-split workout routine is for you. The Bro split involves the training of one muscle group per day, allowing you to focus on each muscle specifically. It is also known as a muscle group split. The &#8230; <a title=\"The Ultimate 4 Day Bro Split Routine with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/4-day-bro-split-routine-with-pdf\" aria-label=\"Read more about The Ultimate 4 Day Bro Split Routine with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":16897,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471],"tags":[374,381],"class_list":["post-16872","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16872","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=16872"}],"version-history":[{"count":20,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16872\/revisions"}],"predecessor-version":[{"id":16899,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16872\/revisions\/16899"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/16897"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=16872"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=16872"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=16872"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}