What is a 4 day workout split?
A 4 day workout split divides weekly training into four focused sessions. It balances workload, allows for more recovery than every-day training, and suits people aiming for strength and hypertrophy.
This approach is flexible and can be adapted to experience level, available equipment, and goals.
Why choose a 4 day workout split
A 4 day workout split hits each muscle group often enough for growth without causing undue fatigue. It fits well alongside work and family commitments for most trainees.
Key benefits include improved recovery between sessions, the ability to prioritize compound lifts, and easier progression tracking.
Basic principles for any 4 day workout split
- Prioritize compound exercises (squat, deadlift, bench, overhead press, rows).
- Use a mix of heavy sets (3–6 reps) and hypertrophy sets (8–15 reps).
- Plan rest days so you get at least 48 hours before repeating the same muscle group.
- Track load and reps to progress week to week.
Sample 4 day workout split (Upper/Lower)
This is a solid, simple split for strength and size. Train four non-consecutive days, for example Monday, Tuesday, Thursday, Friday.
Day 1 — Upper A (Heavy)
- Barbell bench press 4×4–6
- Bent-over barbell row 4×4–6
- Overhead press 3×6–8
- Weighted pull-up or lat pulldown 3×6–8
- Accessory: face pulls 3×12–15
Day 2 — Lower A (Heavy)
- Back squat 4×4–6
- Romanian deadlift 3×6–8
- Walking lunges 3×8 each leg
- Calf raises 3×12–15
Day 3 — Upper B (Volume)
- Incline dumbbell press 3×8–12
- Seated cable row 3×8–12
- Lateral raises 3×12–15
- Hammer curls 3×10–12
- Triceps pushdowns 3×10–12
Day 4 — Lower B (Volume)
- Deadlift or trap bar deadlift 3×4–6 (or lighter variations)
- Leg press 3×10–12
- Leg curl 3×10–12
- Ab work 3×12–20
Alternative 4 day workout split (Push/Pull/Legs variant)
If you prefer movement-focused days, use Push / Pull / Legs with one extra emphasis day.
- Day 1: Push (heavy chest/shoulder focus)
- Day 2: Pull (heavy back focus)
- Day 3: Legs (mix strength and volume)
- Day 4: Upper accessory or weak-point day
How to progress on a 4 day workout split
Progression is simple: add weight, add reps, or reduce rest. Aim to increase one variable a week on primary lifts.
Use microloads when needed and do planned deloads every 4–8 weeks to avoid stagnation.
Weekly progression example
- Week 1: Bench 4×6 at 100 lb
- Week 2: Bench 4×6 at 102.5 lb
- Week 3: Bench 4×7 at 102.5 lb
- Week 4: Deload: 60–70% volume
Nutrition and recovery for a 4 day workout split
Protein, calories, sleep, and daily movement determine how well you adapt. Aim for 0.7–1.0 g protein per pound of body weight if building muscle.
Prioritize 7–9 hours of sleep and include at least one active recovery day with mobility work.
Common mistakes to avoid
- Training the same muscle groups on consecutive heavy days without adequate recovery.
- Doing too many isolation exercises early in the session.
- Ignoring sleep, nutrition, or consistent progressive overload.
Research shows training a muscle 2–3 times per week tends to produce better hypertrophy than once-weekly sessions when volume is matched. A 4 day workout split often hits this sweet spot.
Case study: A simple real-world example
Alex is a 32-year-old office worker who trained three times per week for years. He switched to a 4 day workout split (upper/lower) and followed the sample program above for 12 weeks.
Results: Alex reported a 10% increase in his 1RM bench press and felt less sore between sessions. He added 6–8 pounds of lean mass while keeping body fat stable by increasing protein and calories slightly.
This change allowed him to focus on heavier compound lifts and recover better thanks to the extra rest day midweek.
How to customize your 4 day workout split
Adjust exercise selection to match equipment and limitations. Swap barbell movements for dumbbells or machines if needed.
Change rep ranges based on goals: lower reps for strength, higher reps for hypertrophy, and a mix for both.
Quick checklist before you start
- Pick a split format (upper/lower or push/pull/legs variant).
- Choose 3–5 core compound lifts per week.
- Plan progression and at least one deload every 4–8 weeks.
- Track training, sleep, and protein intake.
With consistent effort, a 4 day workout split can deliver steady strength and muscle gains while fitting a busy schedule. Start with a clear plan, log progress, and make small weekly adjustments.
