4-Day Workout Split
The sweet spot for most intermediate lifters — enough frequency to grow, enough recovery to feel good.
What is a 4-Day split?
A 4-day workout split is the sweet spot for most intermediate lifters. You hit every muscle group twice per week (essential for muscle growth past the novice stage) but only commit 4 sessions instead of 6.
Overview
The two dominant 4-day structures are upper/lower (2 upper + 2 lower, alternating power and hypertrophy) and 4-day PPL variants (Push/Pull/Legs/Push or similar). Both work — pick based on whether you prefer grouping by muscle-region (upper/lower) or movement-pattern (PPL).
Classic 4-day programs include PHUL, 5/3/1 BBB, Layne Norton's PHAT, and 4-day full-body variants from Paul Carter and Brian Alsruhe.
Weekly Schedule
| Day | Session |
|---|---|
| Monday | Upper (Power) or Push |
| Tuesday | Lower (Power) or Pull |
| Wednesday | Rest |
| Thursday | Upper (Hypertrophy) or Legs |
| Friday | Lower (Hypertrophy) or Push/Pull |
| Saturday | Rest |
| Sunday | Rest |
Sample Workouts
Upper Day (Power)
Heavy chest, back, shoulders, arms
- Bench press — 3×3–5
- Barbell row — 3×3–5
- Overhead press — 3×6–8
- Pull-ups — 3×6–8
- Dumbbell curl — 3×6–10
- Skull crushers — 3×6–10
Lower Day (Power)
Heavy quads, hamstrings, glutes
- Squat — 3×3–5
- Deadlift — 3×3–5
- Leg press — 3×8–12
- Leg curls — 3×8–10
- Calf raises — 4×8–10
Upper Day (Hypertrophy)
Volume for chest, back, shoulders, arms
- Incline dumbbell press — 3×8–12
- Cable row — 3×8–12
- Dumbbell shoulder press — 3×8–12
- Lat pulldown — 3×10–15
- Hammer curls — 3×10–15
- Tricep pushdowns — 3×10–15
Lower Day (Hypertrophy)
Volume for legs, glutes, core
- Front squat — 3×8–12
- Romanian deadlift — 3×8–12
- Bulgarian split squat — 3×10–12 per leg
- Leg extension — 3×12–15
- Seated calf raise — 4×10–12
- Hanging leg raise — 3×10–15
Best For
- + Intermediate lifters with 4 reliable training days
- + Anyone wanting balanced strength + size
- + Lifters coming off linear progression
- + Time-conscious intermediates
Not For
- − Beginners (use 3-day full-body first)
- − Advanced bodybuilders chasing extreme volume
- − Powerlifters in peak meet prep
Pros
- + Twice-per-week frequency for every muscle
- + Built-in rest days for recovery
- + Fits most weekly schedules
- + Well-documented — dozens of proven programs
Cons
- − Less flexibility than 3-day for missed sessions
- − Sessions are longer than 5/6-day splits
- − Requires consistent schedule (4 specific days per week)
Best 4-Day Programs
Proven free programs that follow this split structure:
PHUL
The classic 4-day upper/lower
Dr. Layne Norton-inspired 4-day split blending powerlifting + bodybuilding
5/3/1 for Beginners
Run as 4-day upper/lower
Jim Wendler's simple, sustainable strength program — adapted for beginners
GZCLP
4-day linear progression
Beginner linear progression built on the GZCL method
Run a 4-Day split in Fitloop
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Frequently Asked Questions
Is a 4-day split better than 3-day or 5-day?
It depends on your level and schedule. 3-day is ideal for beginners and busy lifters. 5-day fits hypertrophy-focused intermediates. 4-day is the sweet spot — enough frequency to grow (twice per week per muscle) without the time commitment of 5 or 6 days.
What are the best 4-day workout splits?
Upper/lower (2 upper + 2 lower) and 4-day PPL variants are the two most popular structures. PHUL is the most popular upper/lower program; a 4-day PPL (Push/Pull/Legs/Push) works if you want PPL but don't have 6 days.
Can I build muscle on 4 days per week?
Yes — arguably better than any other frequency for intermediates. You get twice-per-week stimulus on every muscle group, which is the main driver of hypertrophy past the beginner stage.
How should I schedule a 4-day split?
Most common: Monday, Tuesday, Thursday, Friday (with Wednesday, Saturday, Sunday as rest). This gives 48 hours between paired sessions and 2 full rest days per week.
Should I do 4-day upper/lower or 4-day PPL?
Upper/lower hits each muscle twice per week with balanced upper-vs-lower volume. 4-day PPL hits push muscles twice but only trains legs once (usually). Upper/lower is better for most lifters; 4-day PPL works if upper-body is your priority.