A complete 4-day workout split with single cable chest exercises to help you build strength, sculpt muscle, and stay consistent. Perfect for both beginners and intermediates.
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| The Ultimate Sample 4-Day Workout Split Inluding Single Cable Chest Exercises |
Highlight-Key-Points :
- A 4-day split balances recovery and intensity, making it perfect for growth.
- Single cable chest exercises correct muscle imbalances and enhance definition.
- Push, pull, legs, and shoulder-chest days keep training structured and effective.
- Cable movements provide constant tension, unlike free weights.
- This workout is suitable for beginners and intermediates aiming for size and strength.
The Ultimate Sample 4-Day Workout Split (Including Single Cable Chest Exercises) for Maximum Gains
Looking for a structured sample 4-day workout split (including single cable chest exercises)? Discover the perfect routine to build strength, balance your muscles, and target your chest with effective cable moves.
Why a 4-Day Workout Split Works
A 4-day workout split is one of the most effective training methods because it balances intensity and recovery. You train major muscle groups twice a week (directly or indirectly), giving your body enough time to grow without burning out.
By adding single cable chest exercises, you also improve muscle symmetry and get that extra stretch-and-squeeze effect that dumbbells and barbells sometimes miss.
Day 1 – Chest & Triceps (Push Day)
Start your week by targeting your pushing muscles. This day emphasizes heavy compound lifts for strength and cable work for precision.
- Barbell Bench Press – 4x6–8
- Incline Dumbbell Press – 3x8–10
- Single Arm Cable Chest Fly – 3x12–15
- Cable Single Arm Press (low to high) – 3x10–12
- Overhead Triceps Extension – 3x10–12
- Triceps Rope Pushdowns – 3x12–15
💡 Highlight: Single-arm cable chest fly helps correct imbalances and keeps constant tension on the chest.
Day 2 – Back & Biceps (Pull Day)
Pull movements build a strong back and arms, which support pressing strength.
- Pull-Ups or Lat Pulldown – 4x6–10
- Barbell Bent-Over Rows – 3x8–10
- Single Arm Dumbbell Row – 3x10–12
- Face Pulls – 3x12–15
- Barbell Curl – 3x8–10
- Incline Dumbbell Curl – 3x10–12
Day 3 – Legs & Core
Leg day builds your foundation and keeps your body balanced.
- Barbell Back Squat – 4x6–8
- Romanian Deadlift – 3x8–10
- Leg Press or Bulgarian Split Squat – 3x10–12
- Lying Leg Curl – 3x12–15
- Standing Calf Raises – 4x15–20
- Cable Woodchoppers – 3x12–15 (each side)
Day 4 – Shoulders & Chest (Extra Focus)
Finish the week with a combo day. You’ll strengthen shoulders while giving your chest extra shape with cables.
- Overhead Barbell Press – 4x6–8
- Dumbbell Lateral Raises – 3x12–15
- Rear Delt Fly (cables or dumbbells) – 3x12–15
- Incline Cable Single-Arm Chest Press – 3x10–12
- Single-Arm Cable Crossover (high to low) – 3x12–15
- Push-Ups (to failure) – 3 sets
💡 Highlight: Cable crossovers are excellent for hitting the lower chest and improving definition.
Tips for Single Cable Chest Exercises
- Keep your core tight to prevent rotation during single-arm moves.
- Adjust the cable angle (low, mid, high) to target different areas of the chest.
- Slow down the movement and squeeze at the top for maximum muscle activation.
Final Thoughts
This sample 4-day workout split (including single cable chest exercises) is ideal for anyone who wants structured training with a mix of strength and detail work. By adding cables, you ensure consistent tension, better mind-muscle connection, and more balanced chest development.
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