4 Day Workout Split: Upper/Lower and Other Weekly Schedules

A 4 day workout split is usually upper/lower: two upper-body days and two lower-body days, so every muscle gets trained twice a week. For strength, one main lift per day works just as well.

Want an upper/lower week with every set filled in? Both routines train each muscle twice a week, and Hardy works out the weights.

4 Day Upper Lower Split PHUL Workout Download Hardy

In this article

Three ways to split four days

Four days a week gives you room for more sets than three. The three common options differ in how often each muscle works. The table sums them up.

The three common 4-day splits
Split	Days	Each muscle per week	Best for
Upper/lower	Upper, lower, upper, lower	2 times	Muscle and strength, most people
One main lift per day	Press, deadlift, bench, squat	1 to 2 times	Strength programs like 5/3/1
4-day bro split	One or two muscle groups per day	1 time	Bodybuilding with long sessions

The upper/lower week

Train upper body on Monday and lower body on Tuesday. Rest on Wednesday. Repeat on Thursday and Friday, then take the weekend off.

An upper/lower week
Day	Focus
Monday	Upper body, heavier
Tuesday	Lower body, heavier
Wednesday	Rest
Thursday	Upper body, more reps
Friday	Lower body, more reps
Saturday and Sunday	Rest

Many plans make the first two days heavier and the last two lighter with more reps. You get strength work and muscle work in the same week. Both routines in the box above follow this pattern.

One main lift per day

Strength programs often give each day one big lift: overhead press, deadlift, bench press, then squat. Smaller exercises fill the rest of the session.

5/3/1 and nSuns both use this pattern. Each lift gets one heavy day a week, and the other days add lighter work for the same muscles. Two ready versions are nSuns 4 Day and 5/3/1 Boring But Big.

One or two muscle groups per day

A bro split can also fit four days, for example back, chest, legs, then shoulders and arms. Each muscle gets one hard session a week. The bro split page covers the schedule and when it works.

Best 4 day workout split

For most people the best 4 day workout split is upper/lower. It trains each muscle twice a week and keeps sessions near an hour. It also leaves three rest days.

Pick one main lift per day if your goal is a bigger squat, bench and deadlift. Pick a 4-day bro split only if you like long, focused sessions.

4 day workout split: each muscle twice a week

Upper/lower is the simplest way to train each muscle twice in four days. Every upper day hits chest, back, shoulders and arms. Every lower day hits quads, hamstrings, glutes and calves.

Research favours two sessions a week over one for muscle growth. A 2016 review found twice a week grew muscle more than once.

4 day workout split for muscle gain

For muscle gain, run upper/lower and aim for about 10 to 15 hard sets per muscle each week. Split those sets over the two sessions. Add sets slowly, not all at once.

Keep one heavier day and one lighter, higher-rep day for each half of the body.
Add a set to a lagging muscle before you add a fifth day.
Track each lift so you can see when it stops going up.

If four days is too much, the 3 day workout split covers full body. If you want a fifth day, see the 5 day workout split. The workout splits page compares them all.

Four days a week: pros and cons

✓Trains each muscle twice a week with upper/lower.

✓Sessions stay near an hour.

✓Three rest days for recovery and life.

✗Missing a day leaves half the body untrained that week.

✗Harder to fit than three days in a busy week.

✗Less room for extra arm work than a 5-day split.

Frequently Asked Questions

What is the best 4 day workout split?

Upper/lower for most people. It trains each muscle twice a week and leaves three rest days. For pure strength, one main lift per day works as well.

Does a 4 day workout split train each muscle twice a week?

An upper/lower split does. A 4-day bro split trains each muscle only once. One main lift per day falls between the two.

What is the best 4 day workout split for muscle gain?

Upper/lower with about 10 to 15 hard sets per muscle each week. Make one day heavier and one lighter for each half of the body.

Is a 4 day split better than 3 days?

It gives more room for sets, so it can build a bit more muscle. Three full body days train each muscle more often, though. Pick the one you can keep up every week.