4 Gauge Pre Workout Supplement Review – In-Depth Ingredients Analysis + Rating

4 Gauge preworkout review

4 Gauge pre workout is a popular supplement for bodybuilders, weight lifters and athletes who want to get more from their workout.

It's designed to be a safe and strong pre-workout with an ingredients list that's backed by science, not anecdotes. There are also no proprietary mixes or artificial flavors.

Does 4 Gauge live up to the hype though? Can it really allow you to push harder in the gym while gaining more lean muscle mass? And is it worth the money?

Keep reading our 4 Gauge pre workout review to find out.

Basic Overview of 4 Gauge Pre-Workout

4 Gauge pre-workout has caused a buzz in the fitness world over the last year or so. With its unique "bullet cartridge" design and bold marketing claims, it's not difficult to see why.

There are plenty of workout supplements that make big claims without being backed up by science though. Fortunately, during our review we realized 4 Gauge doesn't appear to fall into this trap.

In fact, the quality of 4 Gauge is clear just by looking at the label. It has a strong ingredient profile with excellent doses - at least for the majority of components. The ingredients are also balanced to boost the four key areas a pre-workout should assist with: strength, endurance, focus and muscle recovery.

What Does 4 Gauge Do?

4 Gauge pre workout has been designed as an all-round supplement for any type of athletic training. Whether you're a bodybuilder, weight lifter, runner or play team sports, it can help boost both your mental and physical performance.

Some of the key benefits of 4 Gauge include:

  • Effective Focus & Energy Matrix. The combination of caffeine, L-Theanine, Rhodiola Rosea and creatine gives a strong yet jitter-free energy boost to help you get through tough workouts.
  • Outstanding Pump. 4 Gauge includes several ingredients to increase blood flow and get a "skin splitting" pump.
  • Enhanced Strength, Power and Endurance. There are several ingredients in 4 Gauge that can boost performance. This allows you to work out harder and for longer, which can also trigger the formation of lean muscle mass.

In addition to these benefits, 4 Gauge can protect muscles from damage and help with faster recovery. If you're looking for an easy way to boost power, focus, stamina and pump, 4 Gauge is a pre-workout to consider.

Ingredients Review

The 4 Gauge website claims that the supplement has been "rigorously tested and researched" by professionals. It also boasts about the supplement being the "strongest" and "safest" pre-workout on the market.

With claims like these, we would expect a balanced ingredients list with large and clinically-backed doses. Fortunately, 4 Gauge isn't a let-down in this regard.

Before we get to the ingredients though, it's important to note that 4 Gauge doesn't contain any proprietary blends. It also doesn't contain artificial ingredients or sweeteners and is manufactured in cGMP-approved facilities. If you're worried about what you're putting in your body, these are all big advantages compared with lower-quality supplements.

Here's an overview of the most important ingredients:

  • L-Citrulline Malate (6000mg). Citrulline is one of the key ingredients for a pre-workout, and 4 Gauge contains a clinically-backed dose of 6g. This isn't as much as the huge 8g included in ALTIUS by Jacked Factory, but is enough to get a strong pump and is more than most pre-workouts. It can also help reduce muscle soreness and increase performance.
  • Caffeine & L-Theanine (150mg & 200mg). Caffeine is one of the most effective pre-workout supplements for boosting energy, endurance and even strength. It's great on its own, but when combined with L-Theanine you get a long-lasting energy boost without the jittery side-effects. This stack is one of the reasons we rate 4 Gauge so highly - especially if you want to avoid the harsh effects of preworkouts with loads of caffeine.
  • Rhodiola Rosea (100mg). One of the more interesting ingredients in 4Gauge is Rhodiola Rosea. It's a herb from Scandinavia that may boost cognition, help depression and prevent fatigue. For this reason, it's great for staying positive and motivated during a long, grueling work out.
  • Creatine Monohydrate (1000mg). Creatine is one of the most well-documented pre-workout supplements, so it's great that 4 Gauge includes it. Some of the benefits include reduced fatigue, enhanced cognition and improved muscle growth. The 1000mg is on the low side though, so you'll probably want to supplement it separately too.
  • Red Beet (300mg). Red Beet, or beetroot extract, has been shown by several studies to increase the amount of nitric oxide in the body. This dilates blood vessels to improve pump and physical performance.
  • Acetyl-L-Carnitine (500mg). L-Carnitine is an amino acid that is thought to have a range of benefits if taken before a workout. These include a more energized feeling and reduction in muscle damage. 500mg is fairly low for a pre-workout, but is within the recommended clinical dose (just). 
  • Coconut Water Powder (300mg). 4 Gauge's final ingredient is coconut water powder. The main purpose of this is to help with hydration, but it also contains a variety of nutrients. We have to say this is a strange addition, but it won't do any harm and may help keep you hydrated.

As you can see from the ingredients list, 4 Gauge can trigger a range of scientifically-backed benefits, including increased pump, lean muscle formation and enhanced focus. We like how the ingredients are (mostly) properly dosed, so you get full value for your money.

There are a few notable absences from this list though. The biggest is beta-alanine, which is a staple of most pre-workout supplements due to its fatigue-delaying effects. While beta-alanine is safe, it can cause an unpleasant tingling in the skin which many people don't like during a workout. If you're one of these people, 4 Gauge is a great choice.

Betaine is also not included. This isn't an essential supplement in a pre-workout, but it may enhance endurance and strength. The downside of Betaine is that it can cause a fishy odor if you take too much of it, so we can see why 4 Gauge hasn't included it.

Taste, Dosing & Mixability

It's hard to say any pre-workout has a great taste, but 4 Gauge is one of the more palatable products on the market. There's only one flavor available though (Fruit Blast), so if you don't like it there aren't any other options to try.

As with most pre-workout supplements, 4 Gauge comes in powder form. The recommended serving is 2 scoops mixed with around 10-12 Oz of water, taken approximately 20 minutes before your workout. While the label doesn't recommend a "ramping up" period, you may want to try a smaller serving for the first few workouts.

How Effective Is This Pre Workout?

A man doing a push up

Like all pre-workout supplements, 4 Gauge isn't going to build muscle or improve your athletic performance on its own. When combined with a solid workout routine and proper diet, however, it can help take your progress to the next level.

  • Energy and Focus. 4 Gauge has an excellent energy and focus matrix. It provides a strong boost without a jittery or uncoordinated feeling, due to the combination of L-Theanine and caffeine.
  • Pump. The large 6g dose of L-Citrulline provides a boost in nitric-oxide production, which dilates the blood vessels and provides a stronger pump. The Red Beet extract complements the citrulline and increases pump further.
  • Strength, Endurance & Performance. 4 Gauge probably won't have a huge direct effect on strength, but it can still help you push out more reps due to its fatigue-fighting properties. The L-Citrulline and creatine can have a positive effect on performance too. 
  • Lean Muscle Mass. 4 Gauge contains Rhodiola Rosea, caffeine and L-Carnitine, all of which help reduce fatigue and increase endurance. This, combined with the protection from muscle damage, allow for longer workouts that trigger more lean muscle production.

One thing to note is that 4 Gauge, according to the manufacturer, can be double dosed. If you want to get a huge boost in performance and energy you can try this - although be careful and only do this after making sure you don't react negatively to the standard dose.

Value for Money

As you would expect from a premium supplement, 4 Gauge is one of the pricier options on the market. It's not crazily priced though and is still cheaper than some of the other preworkouts we've reviewed (see our reviews section for more information).

It also provides great value for money. With clinically-backed doses and a balanced ingredient profile, it's an excellent supplement that lives up to the marketing hype.

One thing we were worried about is the business model, as the supplement is only available on the official website. Fortunately, 4 Gauge is ordered per serving and there isn't a free trial. That means you don't need to worry about shady "rebills" or being charged monthly. 

The Good:

  • Large dose of citrulline is great for pump and performance
  • L-Theanine and caffeine stack provide a clean energy boost without a crash
  • Great at reducing fatigue and enhancing endurance
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    May trigger more lean muscle mass
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    No proprietary ingredient mixes so you know exactly what you're getting

The Bad:

  • Relatively small dose of creatine
  • No betaine, BCAAs or beta-alanine (although there are advantages to not including these, including reduced potential for side effects)
  • Expensive per serving


Should I Be Worried About 4 Gauge Side Effects?

As we always say in our reviews, any supplement can cause side effects. The exact side effects vary depending on the individual, which is why it's vital to thoroughly read the label, instruction booklet and also talk to your doctor before starting any new supplement. If you notice any side effects, you should discontinue using a supplement and get advice from a medical professional.

With that said, 4 Gauge doesn't include some of the more notorious ingredients of pre-workouts such as DMAA. These ingredients are known to cause potentially severe side-effects (and many are now illegal in the US), which is why we don't recommend them.

It also doesn't have a huge dose of caffeine. 150mg is enough to provide a noticeable boost in focus and energy, but probably won't cause jittering and loss of coordination (although this may depend on your existing tolerance to caffeine). The L-Theanine also helps smooth the effects of the caffeine.

For these reasons, 4 Gauge shouldn't cause many negative side effects (in theory).

On a side note, you should avoid pre-workout supplements if you are taking prescription medication, could be pregnant, are nursing or are under the age of 18 - unless given the go ahead by your healthcare professional

Do I Need to Cycle It?

Like most pre-workout supplements, it's recommended that you cycle 4 Gauge for best results. On the 4Gague.com website, the manufacturer recommends not taking it for around a week every 6-8 weeks. This prevents your body building a tolerance to the ingredients.

Where Can I Buy It?

4 Gauge is ONLY available on their official site. It currently costs $45 for a 20-serving "shell," but you can save money by getting 60 servings at a discount rate. At the time of writing, the best deal is to get 3 bottles for $112.50. This isn't cheap, but it's not the most expensive on the market either.

There's no point looking for 4 Gauge for sale on shopping sites, as it isn't available anywhere else. This means you can't find it on Vitamin Shoppe, GNC, Walgreens, Amazon, CVS or Walmart.

If you're outside the US, you may still be able to have it delivered. It's certainly available in the United Kingdom, and you can probably get it in Australia, New Zealand and Canada.


4 Gauge is an excellent pre-workout that's one of our top recommendations. It's expensive, but justifies the cost with an impressive energy matrix, great pump and enhanced workout performance. It also has a decent taste and doesn't contain any proprietary mixes. Give it a try for your next workout - we don't think you'll be disappointed.

4 Gauge Pre-Workout




Focus & Energy


Pump & Fullness


Strength & Endurance


Value For Money