4 Day Workout Split

What is a good 4 day workout split?

The most reliable four-day split is upper/lower: two upper-body and two lower-body days, Monday, Tuesday, Thursday and Friday. It trains every muscle twice a week, leaves a rest day mid-week, and works for strength, muscle or fat loss depending on how you set calories and rep ranges.

Free sample week

4 Day Workout Split: sample week with exercises, sets and reps
Day	Session	Exercises (sets × reps)
Mon	Upper (strength)	Bench press 4 × 5 Barbell row 4 × 6 Overhead press 3 × 8 Pull-ups 3 × max
Tue	Lower (strength)	Barbell squat 4 × 5 Romanian deadlift 3 × 8 Calf raise 3 × 12
Wed	Rest or a walk	Recover
Thu	Upper (volume)	Incline dumbbell press 3 × 10 Seated cable row 3 × 10 Lateral raise 3 × 15 Barbell curl 3 × 12
Fri	Lower (volume)	Leg press 3 × 12 Walking lunge 3 × 10 each Leg curl 3 × 12
Sat	Rest or a walk	Recover
Sun	Rest or a walk	Recover

How to run it

Heavy early in the week, more reps later: two kinds of stimulus in four days.
Progress the heavy days first; volume days follow.
If a session feels ragged, repeat the week rather than adding weight.

Want the full plan?

12-Week Muscle Building: a 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus. 36-page PDF, £29.

See the 12-Week Muscle Building

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