Choosing a 4 day workout split gives a structured balance between training frequency and recovery. This guide explains how to set up a 4 day workout split, sample programs, and practical rules to make progress.
Why choose a 4 day workout split
A 4 day workout split fits most intermediate trainees who want more volume than a 3-day program but need recovery time that a 5–6 day program demands. It allows focused sessions for larger muscle groups and repeated practice on key lifts.
Use this split when your goals include strength gains, hypertrophy, or steady fat loss while maintaining performance at work or other activities.
Who benefits from a 4 day workout split
- Beginners progressing beyond 3 full-body sessions.
- Intermediate lifters aiming for more practice on lifts like squat, bench, and deadlift.
- Busy adults who want focused sessions with enough recovery.
Common 4 day workout split types
There are several effective ways to arrange four sessions. Choose the design that matches your recovery, goals, and preferences.
Upper/Lower 4 Day Workout Split
This is the simplest and most versatile 4 day workout split. You alternate upper and lower body sessions across the week.
- Day 1: Upper A
- Day 2: Lower A
- Day 3: Rest or light cardio
- Day 4: Upper B
- Day 5: Lower B
- Day 6–7: Rest or active recovery
Push/Pull/Legs + Upper (4 Day Workout Split)
A 4 day version of push/pull/legs stacks a fourth day for extra upper work or weak points. Use this if you want more emphasis on pressing or pulling variations.
- Day 1: Push (chest, shoulders, triceps)
- Day 2: Pull (back, biceps)
- Day 3: Legs
- Day 4: Upper (focus on weak lifts)
Sample 4 day workout split routines
Below are two practical sample routines. Adjust load and volume to match your experience and recovery.
Sample A — Upper/Lower (Balanced)
- Upper A: Bench press 4×5, Pull-ups 4×6-8, Dumbbell row 3×8, Overhead press 3×6, Face pulls 3×12
- Lower A: Squat 4×5, Romanian deadlift 3×6-8, Lunges 3×8 each, Calf raises 3×12
- Upper B: Incline dumbbell press 4×8, Barbell row 4×6, Lateral raises 3×12, Hammer curls 3×10
- Lower B: Deadlift 3×5, Front squat or goblet squat 3×8, Leg curls 3×12, Plank 3x45s
Sample B — Push/Pull/Legs + Upper (Emphasis)
- Push: Flat bench 4×6, Overhead press 3×6, Dips 3×8, Triceps extension 3×10
- Pull: Deadlift variation 3×5, Single-arm row 4×8, Chin-ups 3×6-10, Rear delt flyes 3×12
- Legs: Squat 4×6, Leg press 3×10, RDL 3×8, Calf raises 4×12
- Upper focus: Incline press 4×8, Weighted pull-ups 4×6, Face pulls 3×15, Biceps 3×10
How to structure each session
Keep a consistent session structure to simplify progress. Each session should have a clear order and purpose.
- Warm-up: 5–10 minutes of movement and mobility for target joints.
- Main lifts: 2–4 compound exercises with heavier sets and lower reps.
- Accessory work: 2–4 exercises focused on hypertrophy or weak points.
- Cool-down: Light mobility or stretching to aid recovery.
Sets, reps, and intensity for a 4 day workout split
For strength: 3–5 sets of 3–6 reps on main lifts. For hypertrophy: 3–4 sets of 8–15 reps on accessory lifts. Use a mix of both to get balanced gains.
Training each muscle group twice per week—common in 4 day splits—has been shown to support better muscle growth than once-weekly training in many studies.
Progression and recovery on a 4 day workout split
Progressive overload is central: add weight, reps, or sets gradually. Track one or two main lifts per session so you can measure progress clearly.
Recovery matters. Aim for 7–9 hours of sleep, 0.8–1.2 grams of protein per pound of bodyweight if building muscle, and structured rest days.
Deloading and listening to your body
Every 6–10 weeks, reduce volume or intensity for a week to avoid overtraining. If fatigue or persistent soreness affects performance, shift to lighter sessions or add rest.
Real-world example: Case study
Sam, a 32-year-old office worker, switched from 3 full-body workouts to an Upper/Lower 4 day workout split. He trained four times weekly for 12 weeks, following Sample A and increasing load on main lifts every week.
Results after 12 weeks: squat +25 lbs, bench +15 lbs, visible muscle gain around shoulders and back, and steady body fat reduction due to better training structure and nutrition. Sam reported less overall fatigue because sessions were shorter and more focused.
Quick checklist for starting a 4 day workout split
- Pick the split (Upper/Lower or Push/Pull/Legs + Upper).
- Create 2 upper and 2 lower sessions with clear main lifts.
- Limit workouts to 60–90 minutes and prioritize compound lifts first.
- Track weights, reps, and recovery each week.
A 4 day workout split is flexible and effective for many goals. Start with a clear plan, track progress, and adjust volume to fit your recovery. With consistent effort, this structure can deliver measurable strength and muscle gains within a few months.
