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“STOP. THIS IS NOT AN ORDINARY PRE-WORKOUT,” blasts the 4 Gauge webpage in a dramatic all-caps fashion. 

Despite this bold declaration and 4 Gauge already landing our best pre-workout supplement round-up, our deep dive is far from over. We at GGR are committed to providing honest reviews, even as 4 Gauge tempts us with, “Ready to get in the best shape of your life?” (I mean, yes, of course!)

In this comprehensive 4 Gauge pre-workout review, I’m dissecting the product’s formula so you better understand exactly what you’re investing in (and if you should). GGR senior editor Nicole Davis also shares her experience with 4 Gauge, delving into its side effects, flavor profile, and more. Let’s get into it!

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider. GGR also recommends choosing a product that has been third-party tested for quality.

100+ Pre-Workouts Tested By Fitness and Nutrition Experts

It’s rare to find a source that has rigorously tested over 100 products (and counting!), but that’s what we’ve done here at GGR. However, GGR isn’t just any testing team; our product evaluators are certified personal trainers, nutritionists and dietitians, CrossFit Level 1 trainers, USA Weightlifting coaches, and seasoned athletes who regularly use pre-workouts in their training routines.

With such diverse and professional backgrounds, our team brings a depth of knowledge and real-world experience. All this to say, you’re in honest company when learning the ins and outs of 4 Gauge. 

4 Gauge Pre-Workout

4 Gauge Pre-Workout

GGR Score: 3.5 starstarstarstarstar

Product Highlights

  • 4 claimed benefits in just one serving: “explosive power, improved focus, extra stamina, and an intense muscle pump” 
  • Third-party-tested 
  • Company emphasizes transparency in reporting accurate dosages of each ingredient

Pros & Cons


  • Nature-based ingredients
  • No proprietary blends
  • No artificial sweeteners
  • No preservatives
  • Tastes good according to users
  • Third-party tested


  • Expensive
  • Lower dose of caffeine at 150mg (not a deal breaker but definitely an issue for some)
  • Only one flavor

Bottom Line

Although expensive, 4 Gauge pre-workout supplement provides research-backed doses of high-quality and nature-based ingredients to give users the best possible outcomes.

A Quick Look at 4 Gauge Pre-Workout

“I honestly just got sick of gimmicky fitness supplements. I wanted something better…so I made it,” shares Conner Southworth, owner of 4 Gauge. The solution? Connor formulated and packaged an “explosive” pre-workout into a container mimicking a shotgun shell.

Despite its intense persona, 4 Gauge is a mildly caffeinated pre-workout containing natural ingredients. It blasts off to consumers worldwide, but there are things you should know before you buy.

Before You Buy

  • For cost savings, you can purchase “rounds” (aka bulk options).
  • Although 4 Gauge ships worldwide, select countries are excluded and fees may apply. Check their website for details.
  • 4 Gauge provides 150 milligrams of caffeine, which may be too little, too much, or just right, depending on your caffeine tolerance and preference. 

4 Gauge Pre-Workout Video Review

Is 4 Gauge Pre-Workout Worth It?

Costing $1.77 per serving, or $1.50 with the current discount, 4 Gauge is somewhat pricey, considering its inadequate doses of some key ingredients. This is particularly notable compared to products like Transparent Labs BULK, which costs $1.66 per serving while providing research-backed doses and being third-party tested.

A person opening a container of 4 Gauge Pre-Workout

However, 4 Gauge has positive features and reviews worth considering before your next workout session.

Great for:

  • Beginners
  • Anyone looking for a muscle pump
  • Consumers who prioritize natural ingredients without artificial sweeteners and preservatives
  • Those who prefer pre-workouts without beta-alanine (known to cause tingles)

Not recommended for:

  • Consumers seeking high-stim options, including users experienced with strong pre-workouts
  • Individuals with Celiac disease (although claimed gluten-free, there’s no sign of it being Certified Gluten-Free)
  • Athletes subject to drug testing (not currently third-party tested) 

4 Gauge Pre-Workout Specs

Price per serving$1.77
Serving size10 g
FlavorsFruit Blast, Pina Colada, Frozen Lemonade
Caffeine dosage150 mg
Beta-alanine dosageNone
L-citrulline dosageNone 
Creatine dose1 g
Other ingredientsAcetyl L-Carnitine, Red Beet Root Extract, Coconut Water Powder, L-Theanine, Rhodiola Rosea Root Powder
Third-party tested?No
BenefitsClaims to provide explosive power, improved focus, extra stamina, and an intense muscle pump

Experience Using 4 Gauge Pre-Workout

GGR Senior Editor Nicole Davis, CPT, PN1-NC, sampled 4 Gauge and shared her firsthand experience: “This doesn’t have a ton of caffeine but still gives you a nice pick-me-up—and definitely a pump. I didn’t love the taste of the flavor I tried, but the effects were worth giving it more than one shot!”

Price Per Serving

A 30-serving container is $52.95, equating to about $1.77 per serving. Bulk purchase options, referred to as “rounds” (meaning containers), offer additional savings:

  • Two rounds (60 servings): $105.90 ($1.77/serving) with free, fast shipping
  • Four rounds, called the “Ultimate Ammo Crate” (120 servings): $211.90 ($1.77/serving) with free, fast shipping
A person holds up a scoop of 4 Gauge Pre-Workout

While the cost per serving is the same for single and multi-round purchases, opting for a single container adds a $7.95 shipping fee. 

RELATED: Best Cheap Pre-Workout

It’s also worth noting that all purchase options are usually discounted, including the single container previously bought by GGR staff writer Lauren Strong for $45, the same price it’s currently listed for. This consistent discounting may be intentional, creating a sense of urgency among potential buyers.

Other Third-Party Retailers

  • Amazon: 42.50/30 = $1.42/serving
  • Walmart: 39.95 = $1.33/serving 
  • Hi-Health: 39.95/30 servings = $1.33/serving


Nicole rated the formulation  2 out of 5 stars, primarily due to insufficient dosages in key ingredients. Here’s what to know about 4 Gauge’s formula. 

Caffeine Anhydrous (150 milligrams) 

A staple in pre-workouts, caffeine1 enhances focus, mood, energy levels, and physical performance. The 150 milligrams in 4 Gauge is less than the typical 200-milligram recommendation but remains a viable option for those sensitive to caffeine, new to pre-workouts, or who consume caffeine from other sources.

RELATED: Best Pre-Workout for Beginners

Creatine Monohydrate (1 gram)

Creatine2 is known for effectively increasing aerobic capacity, speed, and muscle gains. In fact, with proper and consistent training over four to 12 weeks, supplementing with creatine can add an extra two to four pounds of muscle mass!

A can of 4 Gauge Pre-Workout is held so the Supplement Facts label can be seen

4 Gauge includes creatine monohydrate, the most researched form of creatine. However, 1 gram per scoop is below the recommended 3- to 5-gram daily dose.

RELATED: Best Pre-Workout with Creatine

Citrulline Malate (6 grams)

Let’s first help clear any confusion: 4 Gauge regularly mentions L-citrulline on its website, but you’ll find L-citrulline dl-malate on the ingredient list. While both are ingredients to look for in a pre-workout, they’re not the same.

L-citrulline is an amino acid found naturally in fruits like watermelon. It helps boost nitric oxide and dilate blood vessels, with research3 supporting the positive effects of L-citrulline on exercise performance and recovery.

Combining malate with L-citrulline, citrulline malate may offer more ergogenic effects—like reducing muscle soreness and increasing muscular endurance—than taking L-citrulline alone. Although 8 grams is the recommended dose, the 6 grams of citrulline malate in 4 Gauge may be enough to elicit benefits3.

Other Ingredients

  • Red beet root extract (300 mg): Beetroot4 enhances exercise performance and reduces muscle soreness by increasing blood flow through nitric oxide production5 and vasodilation. 
  • Acetyl l-carnitine (500 mg): Carnitine6 may prevent fatigue and reduce muscle soreness with potential roles in weight loss, brain health7, and other health conditions. 
  • Coconut water powder (300 mg): Rich in essential electrolytes, such as sodium, potassium, magnesium, and calcium, coconut water8 is a great hydration source (although the amounts are trivial on the Supplement Facts label).
  • L-theanine (200 mg): 4 Gauge strategically combines l-theanine9, known for its calming effect, and caffeine to create “smart caffeine.” Their synergistic effect may enhance mental performance while minimizing caffeine’s side effects.
  • Rhodiola rosea root powder (100 mg): Rhodiola rosea primarily works as a nootropic10, a “cognitive enhancer” that can enhance mental focus. Research11 also suggests it may improve exercise performance, including enhancing explosiveness and reducing recovery time. 

Taste and Solubility 

Nicole tasted the Fruit Blast flavor, rating it 4 out of 5 stars, with mixed feedback: “It’s not very sweet and has an almost sour tinge. While it wasn’t my favorite, it could be appealing for those who prefer less sweetness.”

A woman drinking 4 Gauge Pre-Workout

But Nicole was impressed with the product’s solubility, awarding it a perfect 5 out of 5 stars. She noted, “It mixes well and easily—no floaties.”

Side Effects

Nicole gave 4 Gauge 5 out of 5 stars in the side effects category, excitedly commenting, “No tingling, yay!” But this is due to the fact that 4 Gauge lacks beta-alanine, which is the pre-workout ingredient responsible for the harmless tingling sensation.

Third-Party Testing 

We prioritize third-party testing in the unregulated supplement industry, especially for athletes subject to drug testing. Although 4 Gauge claims to contain no banned substances, Nicole notes, “It lacks third-party testing, but the label is transparent, meaning no proprietary blends are hidden,” resulting in a modest 2-out-of-5-star rating for this category.

Comparison to JYM Pre-Workout

Jym Pre-Workout

JYM Supplement Science Pre JYM Pre-Workout

GGR Score: 4.25 starstarstarstarstar

Product Highlights

  • A pre-workout powder powerhouse
  • Packed with lab- and gym-tested ingredients
  • 9 different flavors to pick from
  • Boosts strength, energy, endurance, mindset, and muscle growth
  • 14 active ingredients and a nutritional supplement
  • Higher potency with 26-gram scoops
  • Award-winning brand and pre-workout supplement

Pros & Cons


  • Helps boost your energy for any workout
  • Supports mental focus with caffeine, alpha-GPC, and huperzine A
  • Includes amino acids to promote muscular strength and endurance
  • Great for men and women


  • Do not take up to 6 hours before bed
  • Some reviewers don’t love the flavors
  • Reviewer complaints about high sucralose and sugar levels
  • Shares equipment that handles eggs, milk, soy, tree nuts, and wheat
  • Not third-party tested

Bottom Line

Fuel your body with a delicious pre-workout supplement with nutrients and 14 active ingredients for an energy-boosting workout.

JYM Pre-Workout was formulated by Dr. Jim Stoppani, a bodybuilding athlete and coach. It shares similarities with 4 Gauge, such as providing 600 milligrams of citrulline malate and lacking third-party testing.

However, JYM Pre-Workout offers more flavors and an even more robust formula, including double the amount of caffeine and creatine compared to 4 Gauge. It also contains various amino acids, including BCAAs for muscle growth, and more nootropics, like alpha-GPC and Huperzine A. Despite its higher price point and serving size, the extensive ingredient list makes it a standout option.

Check out GGR’s full JYM Pre-Workout review for all the details.

4 Gauge Pre-WorkoutJYM Pre-Workout
Price per serving$1.77$1.83
Serving size10 g24 g
FlavorsFrozen Lemonade, Fruit Blast, Pina ColadaOrange Mango, Rainbow Sherbet, Tangerine, Grape Candy, Pink Lemonade, Pineapple Strawberry, Black Cherry, Strawberry Kiwi, Cherry Limeade, Raspberry Lemonade
Caffeine dosage150 mg300 mg
Beta-alanine dosageNone2 g
L-citrulline dosageNoneNone
Creatine dosage1 g2 g 
Third-party tested?NoNo

Customer Experience 

4 Gauge offers a convenient FAQ page on its website. For additional support, text or call 801-600-3468, email help@4gauge.com, or submit an online form. The website claims they’re all real people who are really nice “…except Scott. Scott’s an asshole.”

A person mixes up a dose of 4 Gauge Pre-Workout


  • Locations: Ships orders worldwide, although some countries are excluded due to customs restrictions or “other reasons.” 
  • Cost: Up to $7.95 (based on observation on the company’s website).
  • Delivery time: Claims fast shipping, but it varies based on shipping location and selected shipping preference, often ranging from one to 15 working days. 


  • Eligibility: They claim you can return it for practically any reason, including “your mom or significant other won’t let you keep it,” “you don’t like getting in great shape,” and “Your dog ate your homework.”
  • Return timeframe: Within 30 days of arrival in the U.S. and 15 days in the rest of the world.
  • Refund requests: Contact 4 Gauge via email, call, or text.

Ordering 4 Gauge Pre-Workout

You can order 4 Gauge from the company’s website or third-party sellers like Amazon. Prices will vary, but consider potential cost savings (such as 4 Gauge’s bulk offerings) and additional fees (like those for an Amazon Prime membership). You’ll also be subject to the seller’s terms and conditions, including their return policies.

Customer Reviews

4 Gauge consumers generally favor the pre-workout, ranking it an average of 4 out of 5 stars on Amazon with 56 customer reviews. While opinions are somewhat mixed, most customers enjoy the flavor, muscle pump, and energy boost without the crash and jitters of some other pre-workouts. 

Even their refunds have testimonials… (Scott doesn’t really seem like an a-hole, though, huh?)

Final Verdict of Our 4 Gauge Pre-Workout Review

After reviewing 4 Gauge pre-workout based on current data and with first-hand testing experience, here are our final takeaways:

  • Provides natural and key pre-workout ingredients, like caffeine and citrulline malate, but not all ingredients are dosed according to scientific recommendations.
  • Contains a relatively low dose of caffeine at 150 milligrams, which may be suitable for some but not enough for others.
  • Lacks third-party testing, which is especially risky for athletes.
  • Honors a money-back guarantee regardless of the return reason.
  • Customers generally review 4 Gauge as an effective pre-workout product.
  • Fairly pricey compared to competitors that are effectively dosed.

Overall, your experience with 4 Gauge as a pre-workout product may vary, although many consumers, including GGR’s testers, report enjoying muscle pumps and energy without experiencing jitters. 

Full Rating

4 Gauge Pre-Workout

Although expensive, 4 Gauge pre-workout supplement provides research-backed doses of high-quality and nature-based ingredients to give users the best possible outcomes.

Product Brand: 4 Gauge

Product Currency: $

Product Price: 52.95

Product In-Stock: InStock

Editor's Rating:

4 Gauge Pre-Workout Rating

Price per serving – 3
Formulation – 2
Taste – 4
Solubility – 5
Side effects – 5
Third-party testing – 2
Customer service – 4
Customer reviews – 4
Buy Now

4 Gauge Pre-Workout: FAQs

Is 4 Gauge legit?

Although 4 Gauge may not contain clinically effective doses of all its ingredients, customers consistently report boosted energy and muscle pumps without adverse side effects.

How much caffeine does 4 Gauge pre-workout have?

One serving of 4 Gauge pre-workout provides 150 milligrams of caffeine.

Does 4 Gauge have beta-alanine?

4 Gauge is not formulated with beta-alanine at the time of writing this. 

How do you take 4 Gauge pre-workout?

4 Gauge suggests instructions can vary from person to person. Some consumers take 15 minutes before their training session, while others prefer taking 30 to 45 minutes prior.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.


  1. Guest NS, VanDusseldorp TA, Nelson MT, et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021 Jan 2;18(1):1. doi: 10.1186/s12970-020-00383-4. PMID: 33388079; PMCID: PMC7777221.
  2. Buford TW, Kreider RB, Stout JR, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007;4:6. Published 2007 Aug 30. doi:10.1186/1550-2783-4-6
  3. Gough LA, Sparks SA, McNaughton LR, et al. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021;121(12):3283-3295. doi:10.1007/s00421-021-04774-6
  4. Chen L, Zhu Y, Hu Z, et al. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Sci Nutr. 2021;9(11):6406-6420. Published 2021 Sep 9. doi:10.1002/fsn3.2577
  5. Baião Ddos S, Conte-Junior CA, Paschoalin VM, et al. Beetroot juice increase nitric oxide metabolites in both men and women regardless of body mass. Int J Food Sci Nutr. 2016;67(1):40-6. doi: 10.3109/09637486.2015.1121469. Epub 2015 Dec 13. PMID: 26653541.
  6. National Institutes of Health (April 17, 2023). Carnitine – Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/ 
  7. Ferreira GC, McKenna MC. L-Carnitine and Acetyl-L-carnitine Roles and Neuroprotection in Developing Brain. Neurochem Res. 2017;42(6):1661-1675. doi:10.1007/s11064-017-2288-7
  8. Yong JW, Ge L, Ng YF, et al. The chemical composition and biological properties of coconut (Cocos nucifera L.) water. Molecules. 2009;14(12):5144-5164. Published 2009 Dec 9. doi:10.3390/molecules14125144
  9. Williams JL, Everett JM, D’Cunha NM, et al. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant Foods Hum Nutr. 2020 Mar;75(1):12-23. doi: 10.1007/s11130-019-00771-5. PMID: 31758301.
  10. Malík M, Tlustoš P. Nootropics as Cognitive Enhancers: Types, Dosage and Side Effects of Smart Drugs. Nutrients. 2022;14(16):3367. Published 2022 Aug 17. doi:10.3390/nu14163367
  11. Ivanova Stojcheva E, Quintela JC. The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence. Molecules. 2022;27(12):3902. Published 2022 Jun 17. doi:10.3390/molecules27123902

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