4-Day Workout Split: Ultimate Guide & Templates

A four-day training week strikes an ideal balance: it provides enough sessions to stimulate each major muscle group twice without demanding so much time that work, family, or social commitments suffer. This guide compares the most popular 4-day splits, shows you how to progress them over eight weeks, and gives you workout templates so you can hit the gym tomorrow.

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Why a 4-Day Split Works

• Proven frequency for growth. Meta-analyses show that training a muscle group at least two times per week produces superior hypertrophy compared with once-weekly sessions (Schoenfeld et al., 2016).
• Ideal recovery window. Guidelines recommend 48 hours between sessions for the same muscle group—exactly what a Mon/Tue–Thu/Fri 4-day split provides (ACSM Position Stand, 2009).
• Lifestyle-friendly. Four workouts that each run 45–60 minutes fit easily around work and weekend plans.

Which 4-Day Split Is Right for You?

Below is a quick-scan matrix comparing the four most common structures.

Day-by-Day Templates

All set prescriptions are written as sets × reps. AMRAP = as many reps as possible.

1. Upper/Lower Split

Day 1: Upper A (Strength Emphasis)

• Bench Press — 4×5
• Barbell Row — 4×6
• Overhead Press — 3×6
• Lat Pulldown — 3×8
• Skull Crushers — 3×10
• Dumbbell Curl — 3×10

Day 2: Lower A (Strength Emphasis)

• Back Squat — 4×5
• Romanian Deadlift — 3×6
• Walking Lunge — 3×8/side
• Leg Curl — 3×10
• Standing Calf Raise — 3×12

Day 3: Upper B (Hypertrophy Emphasis)

• Incline Dumbbell Press — 4×10
• Seated Cable Row — 4×10
• Dumbbell Lateral Raise — 3×15
• Single-Arm Dumbbell Row — 3×12/side
• Triceps Rope Press-down — 3×15
• EZ-Bar Curl — 3×12

Day 4: Lower B (Hypertrophy Emphasis)

• Front Squat — 3×10
• Hip Thrust — 4×12
• Bulgarian Split Squat — 3×12/side
• Leg Extension — 3×15
• Seated Calf Raise — 4×15

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2. Push/Pull Split

Day 1: Push A

• Incline Dumbbell Press — 4×8
• Overhead Press — 3×8
• Dips — 3×10
• Dumbbell Lateral Raise — 3×12
• Cable Triceps Press-down — 3×12

Day 2: Pull A

• Pendlay Row — 4×6
• Pull-Up (assisted if needed) — 4×AMRAP
• Seated Cable Row — 3×8
• Face Pull — 3×12
• Hammer Curl — 3×12

Day 3: Push B

• Flat Barbell Bench — 4×6
• Arnold Press — 3×10
• Close-Grip Bench Press — 3×8
• Dumbbell Front Raise — 3×12
• Overhead Cable Triceps Extension — 3×12

Day 4: Pull B

• Barbell Row — 4×6
• Chin-Up — 3×8–10
• Chest-Supported Dumbbell Row — 3×10
• Reverse Pec Deck — 3×15
• Incline Dumbbell Curl — 3×12

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3. Bro Split (Physique Focus)

The Bro Split dedicates each workout to one or two muscle groups, enabling advanced athletes to apply high per-session volume and intensity. This laser-focused approach amplifies muscle detail, helps prioritize lagging or aesthetic areas, and allows the rest of the body extra recovery time.

Day 1: Chest + Triceps

• Flat Barbell Bench Press — 4×6
• Incline Dumbbell Fly — 3×10
• Cable Crossover — 3×12
• Close-Grip Push-Up — 2×AMRAP
• Overhead EZ-Bar Extension — 3×10
• Triceps Rope Press-down — 3×12

Day 2: Back + Biceps

• T-Bar Row — 4×6
• Wide-Grip Lat Pulldown — 3×8
• One-Arm Dumbbell Row — 3×10/side
• Seated Cable Row — 3×10
• Barbell Curl — 3×8
• Preacher Curl — 3×12

Day 3: Legs

• Back Squat — 4×6
• Romanian Deadlift — 3×8
• Leg Press — 3×10
• Leg Extension — 3×12
• Lying Leg Curl — 3×12
• Standing Calf Raise — 4×15

Day 4: Shoulders + Abs

• Overhead Barbell Press — 4×6
• Dumbbell Lateral Raise — 3×12
• Rear-Delt Fly — 3×15
• Dumbbell Shrug — 3×10
• Hanging Leg Raise — 3×12
• Cable Woodchop — 3×15/side

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4. Hybrid Athletic Split

This split blends strength, power, and conditioning—ideal for anyone who wants well-rounded athleticism.

Day 1: Full-Body Barbell Strength

• Back Squat — 5×5
• Bench Press — 5×5
• Barbell Row — 5×5
• Farmer’s Carry — 3×40 yd

Day 2: HIIT Conditioning + Core

• Row or Assault Bike — 10×30 s sprint / 90 s easy
• Core Circuit — 3 rounds:
  • Plank — 45 sec
  • Dead Bug — 10 reps/side
  • Pallof Press — 10 reps/side
  • Rest 60 sec between rounds

Day 3: Power & Pull-Ups

• Hang Clean — 4×3
• Push Press — 4×3
• Broad Jump — 3×5
• Pull-Ups — 3×AMRAP

Day 4: Active Recovery & Mobility

Perform the following moves as a continuous circuit. One round equals the listed reps or time for each exercise. Complete 3 rounds with ≈30 seconds between exercises to finish in 25–30 minutes.

• Cossack Squat — 12/side
• Single-Leg Romanian Deadlift — 12/side
• Face Pull — 15 reps
• World’s Greatest Stretch — 5/side
• Foam Roll (quads, lats, glutes) — 45 s each area

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8-Week Progression Plan

This plan follows a classic linear periodization model, a time-tested method used in programs recommended by the National Strength and Conditioning Association (NSCA) to build strength systematically.

Percentages in the table below are based on your one-rep max (1RM)—the heaviest weight you can lift once with textbook form. If you haven’t tested your 1RM, start week 1 with a load that feels about a 7 on the RPE (Rate of Perceived Exertion) scale—≈3 Reps in Reserve (RIR)—and adjust week to week so the effort lines up with the listed percentages.

Prefer to train by feel? Keep your main lifts at RPE 7–8 (2–3 RIR) for weeks 1–6, drop to RPE 6 during the deload, then push to RPE 9 (1 RIR) in week 8.

Progressive overload is built in: aim to add a small amount of weight—about 2.5–5 lb for upper-body lifts and 5–10 lb for lower-body lifts—once you complete every prescribed rep and set with crisp form.

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Recovery, Nutrition & Tracking Tips

1. Protein target: Aim for 1.6–2.2 g/kg body weight per day; research shows muscle gains plateau around 1.6 g/kg but may edge higher in advanced lifters (Morton et al., 2018).
2. Sleep: 7–9 hours; growth-hormone pulses peak during slow-wave sleep (Van Cauter & Copinschi, 1996).
3. DEXA scans: Quantify muscle vs. fat changes instead of guessing. Learn how in our guide to DEXA body composition testing.
4. Active recovery: Walk or bike on non-training days—see our Active Recovery Workout Guide.

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Frequently Asked Questions

Can beginners use a 4-day split?
Yes—stick to an Upper/Lower template and keep total sets around 12 per muscle group.

How long should I rest between sets?
For strength (≤6 reps), rest 2–3 minutes; for hypertrophy (8–12 reps), 60–90 seconds.

Do I need cardio?
Include 2–3 × 20-minute sessions of moderate cardio for heart health without hurting gains – see our Steady-State Cardio Guide.

What if I only have dumbbells at home?
Swap barbell moves for dumbbell variations such as the dumbbell bench press, goblet squat, or single-arm row.

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Next Step: Measure Your Progress with BodySpec

A 4-day split only pays off if you track the results. See exactly how much muscle you gain in eight weeks by scheduling your 10-minute DEXA scan.