Best Workout Split for 4 Days per Week

Best Workout Split for 4 Days per Week: The Perfect Balance of Frequency & Recovery

Training 4 days per week is often considered the sweet spot for building muscle and strength. Why?

• More volume and frequency than 3-day programs
• More recovery and flexibility than 5–6 day programs
• Fits perfectly into most people’s weekly schedules

👉 If you’re serious about muscle growth but can’t (or don’t want to) be in the gym every day, a 4-day split may be your best option.

This guide covers the best 4-day workout splits, explains their pros and cons, and gives you sample routines you can follow right away.

🔎 Why Train 4 Days Per Week?

• Optimal Frequency → Each muscle trained 2x per week is the sweet spot for hypertrophy.
• Great for Recovery → Plenty of rest days prevent burnout.
• Flexible → Easy to work around busy schedules.
• Progress-Friendly → Works well for beginners through advanced lifters.

👉 Many top lifters and coaches argue that 4 days per week is the most sustainable split long-term.

💥 The Best 4-Day Workout Splits

Upper / Lower Split (4 Days)

Weekly Layout:

• Monday: Upper Body
• Tuesday: Lower Body
• Thursday: Upper Body
• Friday: Lower Body

Why It Works:

• Perfect frequency (2x per week for each muscle group)
• Balanced workload → ideal for size and strength
• Easy to progress with linear overload

Pros:

• Time-tested structure
• Scales for beginners to advanced
• Balanced recovery

Cons:

• Lacks specialization if you want to target weak points

👉 Best for: Beginners, intermediates, and anyone wanting a balanced, no-nonsense split.

Push / Pull Split (4 Days)

Weekly Layout:

• Monday: Push (chest, shoulders, triceps)
• Tuesday: Pull (back, biceps)
• Thursday: Push
• Friday: Pull

Why It Works:

• Great for upper-body development
• Focused movement patterns = strong progress
• Each muscle hit 2x per week

Pros:

• Fantastic for chest, shoulders, and back development
• Good synergy between exercises
• Simple structure

Cons:

• Less lower-body volume (unless adjusted)
• May neglect legs if not programmed carefully

👉 Best for: Lifters wanting upper-body emphasis or bodybuilding-style training.

Upper / Lower + Push Pull Hybrid

Weekly Layout:

• Monday: Upper Body
• Tuesday: Lower Body
• Thursday: Push
• Friday: Pull

Why It Works:

• More variety than standard upper/lower
• Push/Pull days allow more arm and delt volume
• Keeps training fresh and motivating

👉 Best for: Intermediates who enjoy variety and targeted hypertrophy.

PHUL (Power Hypertrophy Upper Lower)

Weekly Layout:

• Monday: Upper (Power)
• Tuesday: Lower (Power)
• Thursday: Upper (Hypertrophy)
• Friday: Lower (Hypertrophy)

Why It Works:

• Proven hybrid program for size and strength
• Heavy compounds early in the week
• Higher-rep hypertrophy work later in the week

Pros:

• Combines strength & size in one split
• Very popular and battle-tested
• Ideal for intermediate lifters

Cons:

• Sessions can be demanding
• Not ideal for pure beginners

👉 Best for: Intermediates who want both strength and hypertrophy.

4-Day Full Body Rotation

Weekly Layout:

• Monday: Full Body A
• Tuesday: Full Body B
• Thursday: Full Body A
• Friday: Full Body B

Why It Works:

• Each muscle trained 4x per week (frequency maxed)
• Allows lots of practice with compound lifts
• Great for skill development and strength

Pros:

• High frequency = rapid progress (especially strength)
• Very simple
• Works well with minimal exercises

Cons:

• Very demanding → not always sustainable long-term
• Can feel repetitive

👉 Best for: Advanced lifters or those chasing strength PRs.

📊 Comparing the 4-Day Splits

🏋️ Sample 4-Day Training Programs

Upper / Lower Split

Upper Day A:

• Bench Press – 4×6
• Barbell Row – 4×8
• Overhead Press – 3×8
• Pull-Ups – 3xAMRAP
• Lateral Raises – 3×12
• Dumbbell Curls – 3×10

Lower Day A:

• Squat – 4×6
• Romanian Deadlift – 4×8
• Bulgarian Split Squats – 3×10 each leg
• Calf Raises – 4×12
• Plank – 3x60s

Push / Pull Split

Push Day A:

• Bench Press – 4×6
• Overhead Press – 3×8
• Incline Dumbbell Press – 3×8
• Lateral Raises – 3×12
• Skull Crushers – 3×10

Pull Day A:

• Deadlift – 3×5
• Pull-Ups – 3xAMRAP
• Barbell Row – 4×8
• Face Pulls – 3×12
• Dumbbell Curls – 3×10

Repeat with variation for Push/ Pull B.

PHUL (Upper / Lower Power + Hypertrophy)

Day 1: Upper (Power)

• Bench Press – 3×5
• Overhead Press – 3×5
• Barbell Row – 3×5
• Pull-Ups – 3xAMRAP

Day 2: Lower (Power)

• Squat – 3×5
• Deadlift – 3×5
• Leg Press – 3×8
• Standing Calf Raise – 3×12

Day 3: Upper (Hypertrophy)

• Incline Dumbbell Press – 3×8–10
• Dumbbell Row – 3×8–10
• Lateral Raise – 3×12
• Barbell Curl – 3×10
• Tricep Pushdown – 3×10

Day 4: Lower (Hypertrophy)

• Front Squat – 3×8
• Romanian Deadlift – 3×8
• Walking Lunge – 3×12 per leg
• Leg Curl – 3×12
• Calf Press – 3×15

⚡ Mistakes with 4-Day Splits

1. Neglecting recovery → 4 sessions still require smart sleep/nutrition.
2. Poor exercise selection → too many isolations, not enough compounds.
3. Lack of progression plan → track lifts weekly.
4. Imbalance → ignoring legs in push/pull setups.
5. Changing splits too often → stick with one for 12–16 weeks minimum.

✅ Final Verdict: Best 4-Day Workout Split

• For General Lifters: Upper / Lower (balanced, effective)
• For Bodybuilders: Push / Pull or Upper/Lower + Hybrid
• For Strength + Size: PHUL Program
• For Advanced Frequency: 4-Day Full Body

👉 Training 4 days per week is the sweet spot — you’ll build serious muscle while still having a life outside the gym.

🔗 Next Steps:

• Read [Best Workout Split for 5 Days per Week]
• Compare [Upper Lower vs Push Pull]
• Visit [Training Programs Hub]