Key takeaways
- Upper/lower is the most balanced four-day option because every major muscle is trained twice weekly.
- Push/pull/legs plus one lets you give extra attention to a priority area.
- A four-day bro split offers focused sessions but usually trains each muscle once per week.
- Four sessions work best when you can handle at least one pair of back-to-back training days.
- Recovery, nutrition, and exercise execution still matter more than the name of the split.
What is a 4-day workout split?
A 4-day split spreads resistance training across four weekly sessions. Each workout usually targets a portion of the body, allowing the muscles trained on one day to recover while you work elsewhere.
The format suits lifters who have moved beyond a beginner routine and want more weekly work without training nearly every day.
4-day upper/lower split
Two upper and two lower sessions create a simple, balanced week. Monday, Tuesday, Thursday, and Friday is a common schedule because it provides a midweek rest day and a free weekend.
Sample schedule
- Monday: Upper 1
- Tuesday: Lower 1
- Thursday: Upper 2
- Friday: Lower 2
Upper 1
| Exercise | Sets | Reps |
|---|---|---|
| Barbell bench press | 3 | 6–10 |
| Barbell bent-over row | 3 | 6–10 |
| Dumbbell shoulder press | 3 | 8–12 |
| Cable lat pulldown | 3 | 8–12 |
| Cable fly | 2 | 12–15 |
| Dumbbell biceps curl | 2 | 12–15 |
| Dumbbell triceps extension | 2 | 12–15 |
| Face pull | 2 | 15–25 |
Lower 1
| Exercise | Sets | Reps |
|---|---|---|
| Barbell squat | 3 | 6–10 |
| Glute-ham raise | 3 | 8–12 |
| Dumbbell lunge | 3 | 10–15 each leg |
| Machine lying leg curl | 3 | 12–15 |
| Standing calf raise | 3 | 8–12 |
Upper 2
| Exercise | Sets | Reps |
|---|---|---|
| Pull-up | 3 | 5–10 |
| Dumbbell incline press | 3 | 8–10 |
| Machine shoulder press | 3 | 10–12 |
| Cable straight-arm pulldown | 3 | 10–15 |
| Push-up | 2 | 10–20 |
| EZ-bar curl | 3 | 10–15 |
| Dumbbell triceps kickback | 3 | 12–15 |
Lower 2
| Exercise | Sets | Reps |
|---|---|---|
| Machine leg press | 3 | 8–12 |
| Barbell Romanian deadlift | 3 | 8–10 |
| Machine leg extension | 3 | 12–15 |
| Seated calf raise | 4 | 12–20 |
| Cable crunch | 4 | 12–15 |
Other useful four-day variations
Push/pull/legs plus one includes the standard three movement days and a fourth session based on your needs. The extra day can repeat push, pull, or legs, train the full body, or focus on arms.
A bro split might use chest and shoulders, back, legs, then arms and abs. It gives each area more attention in a single session, which some lifters find enjoyable and easy to focus on.
A four-day full-body plan uses lower per-session volume but trains each muscle frequently. PHUL separates two heavier power-focused days from two higher-repetition hypertrophy days.
Pros and cons
- Enough weekly sessions to distribute volume without marathon workouts.
- Many proven formats are available.
- Upper/lower provides a strong balance of frequency and recovery.
- At least one pair of consecutive training days is usually necessary.
- Four workouts can be difficult during busy or stressful periods.
- Adding a day without adjusting volume can create unnecessary fatigue.
Is a 4-day split right for you?
Choose four days if you can reliably protect those sessions and recover from the workload. It is particularly useful for intermediate lifters who need more training than a basic three-day routine provides.
If your performance declines for multiple workouts, soreness never settles, sleep worsens, or motivation drops sharply, reduce sets or return to three days before assuming you need to push harder.
Frequently asked questions
What is the best 4-day workout split?
Upper/lower is the best general recommendation because it trains each major muscle twice weekly with limited overlap.
Where should rest days go?
A Monday, Tuesday, Thursday, Friday schedule works well for most people.
What mistake do people make when moving from three to four days?
They keep the same per-workout volume and simply add another full session, creating more fatigue than useful stimulus.
How do I know whether I am building muscle?
Track gym performance, bodyweight trends, measurements, and photos over several weeks rather than judging a single workout.