Programming15 min readUpdated July 24, 2026

4 Day Workout Split: Best Programs for Muscle Growth

Direct Answer

A 4 day Upper/Lower split is the most recommended 4 day workout split for most intermediate lifters — it trains each muscle group twice a week with a balanced, sustainable time commitment. A modified PPL + full body layout or a 4-day body part split are solid alternatives depending on your goals and preferences, but Upper/Lower offers the best combination of frequency, recovery, and simplicity for most people at this training stage.

Key Takeaways

Upper/Lower is the most recommended 4 day split — it trains each muscle group twice weekly with balanced volume per session.
A modified PPL + full body 4 day layout works well if you want slightly more targeted volume distribution.
A 4 day body part split trains each muscle group once weekly with higher per-session volume — a valid option but generally lower frequency than the alternatives.
12-20 weekly sets per muscle group is a reasonable target regardless of which 4 day option you choose.
4 days a week is often the ideal middle ground between full body simplicity and higher-frequency 5-6 day programs.

Introduction

Four training days a week is a sweet spot for a lot of intermediate lifters — enough time to train each muscle group with real frequency, without needing to be in the gym almost every day. This guide covers the three best 4 day split options, full sample programs for each, and how to structure rest days and volume around them.

Who the 4 Day Split Is For

A 4 day split fits lifters who:

Have moved past the beginner phase and want more targeted, higher-volume programming than full body training provides.
Can commit to 4 consistent gym days per week but not more.
Want a proven, well-supported structure without needing to manage a 5-6 day schedule.

Option 1: Upper Lower 4 Day (Most Recommended)

The most common and well-supported 4 day structure — alternating Upper and Lower body days, hitting each muscle group twice weekly.

Day	Focus
Monday	Upper
Tuesday	Lower
Wednesday	Rest
Thursday	Upper
Friday	Lower
Sat/Sun	Rest

Sample Upper session:

Exercise	Sets x Reps
Bench press	4 x 6-8
Barbell row	4 x 6-8
Overhead press	3 x 8-10
Lat pulldown	3 x 10-12
Lateral raise	3 x 12-15
Curl / tricep pushdown	2-3 x 12-15

Sample Lower session:

Exercise	Sets x Reps
Barbell back squat	4 x 6-8
Romanian deadlift	4 x 8-10
Leg press	3 x 10-12
Leg curl	3 x 10-12
Calf raise	3 x 12-15

For a full comparison against Push/Pull/Legs, see our Upper/Lower vs PPL guide.

Option 2: PPL + Full Body

Runs a Push day, Pull day, and Legs day, then adds a fourth full body day that targets weak points or adds extra volume where you need it most.

Day	Focus
Monday	Push
Tuesday	Pull
Thursday	Legs
Friday	Full body (weak point focus)

This gives most muscle groups slightly more than once-weekly frequency (via the full body day’s overlap) while letting you concentrate volume on lagging areas. See our full PPL guide for the base Push/Pull/Legs structure this builds from.

Option 3: Body Part Split 4 Day

Trains each muscle group once per week with higher volume concentrated into a single session — for example: Chest/Triceps, Back/Biceps, Legs, Shoulders/Abs.

Day	Focus
Monday	Chest & Triceps
Tuesday	Back & Biceps
Thursday	Legs
Friday	Shoulders & Abs

This is a valid option if you strongly prefer higher single-session volume, but it trains each muscle group at a lower frequency (once weekly) than the other two options — see our bro split effectiveness guide for a deeper discussion of when this trade-off makes sense.

Sample Program Comparison

Factor	Upper/Lower	PPL + Full Body	Body Part Split
Frequency per muscle group	2x/week	~1.3x/week	1x/week
Volume per session	Moderate	Moderate-High	Highest
Programming flexibility	Lower	Higher	Moderate
Best for	Most intermediate lifters	Lifters with a specific weak point	Lifters who prefer high single-session volume

How to Structure Rest Days

A common approach is training Monday/Tuesday, resting Wednesday, then training Thursday/Friday with the weekend off — this gives every muscle group roughly 2-3 days between sessions and a longer recovery stretch over the weekend. Alternatively, spacing sessions as Mon/Wed/Thu/Sat also works well if a mid-week rest day fits your schedule better.

Volume Recommendations Per Muscle Group

Across any of the three 4 day options, aim for roughly 12-20 total sets per muscle group per week, adjusted based on recovery. Smaller muscle groups (biceps, triceps, side delts, calves) generally tolerate and need volume toward the higher end of that range more easily than larger, more fatiguing compound-lift-dominant muscle groups like quads and back. Full detail in our sets per muscle group per week guide.

How to Progress

Apply progressive overload the same way regardless of which 4 day option you choose — add weight or reps on your main lifts whenever you can hit the top of your programmed rep range with good form. Use the Progressive Overload Calculator to build a structured week-by-week plan, and track your sessions consistently so you always know exactly what to beat next time. Our progressive overload guide covers the full set of methods (weight, reps, sets, technique, rest, frequency) in detail.

If you find yourself recovering easily and wanting more, a 5 day workout split is the natural next step up from a 4 day program.

Frequently Asked Questions

Is a 4 day Upper/Lower split good for building muscle?

Yes — it's one of the most well-supported structures for intermediate lifters, since it trains each muscle group twice weekly (a frequency research generally favors for hypertrophy) while keeping the weekly time commitment moderate.

How does 4 day PPL + full body work?

It runs a Push day, a Pull day, a Legs day, and then a fourth full body day that adds extra volume to weak points or lagging muscle groups, giving you more programming flexibility than a fixed Upper/Lower structure.

Is a 4 day body part split effective?

It can be, but it trains each muscle group only once a week, which is a lower frequency than Upper/Lower. It's a reasonable option if you strongly prefer higher single-session volume, but most intermediate lifters get better results from twice-weekly frequency.

How should I structure rest days on a 4 day split?

A common layout is Mon/Tue training, Wed rest, Thu/Fri training, Sat/Sun rest — giving you 2 consecutive rest days at the end of the week. Spreading training days with at least one rest day mid-week also works well.

How much volume should each muscle group get per week on a 4 day split?

Roughly 12-20 sets per muscle group per week is a solid target for most intermediate lifters, split across however many times that muscle group is trained within the 4 days.

When should I move from a 4 day split to a 5 day split?

When your 4 day sessions are recovering well before the next one, and you feel you have the schedule and recovery capacity to add more frequency or volume, moving to a [5 day split](/blog/5-day-workout-split-guide/) is a reasonable next step.

Raaj

Hi, I am Raaj, the author of this blog. I have been into fitness for 7 years and have trained over 40 people in-person, mostly complete beginners. I started lifting at 17 with zero idea what I was doing and spent years figuring out what actually works. Everything I write comes from that experience. I built SleetGymTracker because I wanted a tracker that takes progressive overload seriously, and a blog that gives straight answers without the fluff. If something is unclear or you want to reach out, contact me at raaj@sleetgymtracker.com

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