The best examples of 4-day split workout plans for muscle gain

Real-world examples of 4-day split workout plans for muscle gain

Let’s skip the theory and start with what you probably care about most: clear, usable examples of 4-day split workout plans for muscle gain that you can start next week.

Below are several real examples of 4-day splits that lifters actually use in 2024–2025. Each one hits every major muscle group at least twice per week, which lines up with current research showing that training a muscle 2+ times weekly tends to be more effective for hypertrophy than once-a-week body-part splits.

For background on strength training and muscle-building basics, see the National Institutes of Health overview on resistance training: https://www.niams.nih.gov/health-topics/physical-activity .

Example of a classic 4-day upper/lower split for muscle gain

This is the workhorse plan: simple, effective, and perfect for beginners and intermediates.

Weekly layout

• Day 1 – Upper body (heavy)
• Day 2 – Lower body (heavy)
• Day 3 – Rest or light cardio/mobility
• Day 4 – Upper body (moderate, higher reps)
• Day 5 – Lower body (moderate, higher reps)
• Day 6–7 – Rest, walking, or active recovery

Upper Day 1 (heavier focus)

You’ll stick mostly to compound lifts and work in the 5–8 rep range.

• Barbell bench press
• Bent-over barbell row
• Standing overhead press
• Weighted pull-up or lat pulldown
• Dumbbell incline press
• Face pull or rear delt fly
• Optional: curls and triceps pushdowns

Lower Day 2 (heavier focus)

• Back squat
• Romanian deadlift
• Leg press
• Walking lunges
• Standing calf raise
• Plank variations or hanging leg raises

Upper Day 4 (moderate, more volume)

Here you increase reps (8–12) and use more dumbbells/machines.

• Dumbbell bench press
• Seated cable row
• Dumbbell shoulder press
• Wide-grip pulldown
• Cable chest fly
• Lateral raise
• Hammer curls and cable triceps extensions

Lower Day 5 (moderate, more volume)

• Front squat or goblet squat
• Hip thrust or glute bridge
• Leg curl
• Bulgarian split squat
• Seated calf raise
• Cable crunches or ab wheel

This is one of the best examples of 4-day split workout plans for muscle gain if you want something straightforward that still hits all the right notes: heavy compounds early in the week, slightly lighter and higher-rep work later, and each muscle trained twice.

Push–pull–legs style examples of 4-day split workout plans for muscle gain

Push–pull–legs (PPL) is usually a 3- or 6-day setup, but you can absolutely adapt it into a 4-day split. Here’s an example of a 4-day PPL-inspired routine that works well if you love pressing and pulling days.

Weekly layout

• Day 1 – Push (chest, shoulders, triceps)
• Day 2 – Pull (back, biceps)
• Day 3 – Rest
• Day 4 – Legs + core
• Day 5 – Upper body “power” mix
• Day 6–7 – Rest or low-intensity cardio

Push Day

• Barbell or dumbbell bench press
• Overhead press
• Incline dumbbell press
• Cable lateral raise
• Triceps dips or close-grip bench
• Rope triceps pushdowns

Pull Day

• Deadlift or rack pull (lower reps)
• Pull-up or assisted pull-up
• One-arm dumbbell row
• Chest-supported row or T-bar row
• Face pull
• EZ-bar curls and incline curls

Legs + Core Day

• Back squat or safety bar squat
• Romanian deadlift
• Leg press or hack squat
• Leg curl
• Calf raise
• Hanging leg raise and cable woodchop

Upper Power Day

This day brings everything together with slightly heavier loads and lower reps (4–6) on big lifts.

• Bench press (or weighted dips)
• Weighted pull-up or heavy row
• Standing overhead press
• Barbell row
• Optional: a couple of isolation movements for weak points

Among all the examples of 4-day split workout plans for muscle gain, this one suits lifters who enjoy organizing training by movement pattern (push vs. pull) rather than upper vs. lower.

Time-saving examples of 4-day split workout plans for busy people

If you’re juggling work, family, and a commute, you may only have 45 minutes per session. You can still grow. Here’s an example of a 4-day split that trims the fluff and focuses on big lifts.

Weekly layout (short sessions)

• Day 1 – Upper A (pressing emphasis)
• Day 2 – Lower A (squat emphasis)
• Day 3 – Rest
• Day 4 – Upper B (pulling emphasis)
• Day 5 – Lower B (hinge emphasis)

Each workout uses 4–5 movements, mostly compounds, with minimal warm-up sets and almost no accessories.

Upper A

• Bench press
• Weighted push-up or machine chest press
• One-arm dumbbell row
• Seated cable row
• Optional: triceps pushdowns if time allows

Lower A

• Back squat
• Walking lunges
• Leg curl
• Standing calf raise

Upper B

• Standing overhead press
• Pull-up or lat pulldown
• Chest-supported row
• Dumbbell incline press

Lower B

• Romanian deadlift
• Leg press
• Seated calf raise
• Plank variations

If you’re looking for real examples of 4-day split workout plans for muscle gain that fit into a tight schedule, this stripped-down template is a strong option. Keep rest periods around 60–90 seconds, track your weights, and aim to add small amounts of load or reps each week.

Physique-focused examples: 4-day split for aesthetics and symmetry

Some people care less about absolute strength and more about how their physique looks in the mirror—rounded shoulders, fuller chest, and strong glutes. Here’s an example of a 4-day split workout plan for muscle gain that leans into that goal.

Weekly layout (physique emphasis)

• Day 1 – Upper (chest and back focus)
• Day 2 – Lower (glutes and quads focus)
• Day 3 – Rest
• Day 4 – Upper (shoulders and arms focus)
• Day 5 – Lower (glutes and hamstrings focus)

Upper 1 – Chest & Back

• Flat bench press
• Weighted pull-up or pulldown
• Incline dumbbell press
• One-arm dumbbell row
• Cable fly
• Straight-arm pulldown

Lower 1 – Quads & Glutes

• Front squat
• Bulgarian split squat
• Leg press (feet low on platform for quads)
• Walking lunges
• Standing calf raises

Upper 2 – Shoulders & Arms

• Seated dumbbell shoulder press
• Lateral raises
• Rear delt fly
• EZ-bar curls
• Cable curls
• Skull crushers
• Rope triceps pushdowns

Lower 2 – Glutes & Hamstrings

• Romanian deadlift
• Hip thrust
• Leg curl
• Step-ups (focus on glute drive)
• Seated calf raises

This is one of the best examples of 4-day split workout plans for muscle gain if you’re chasing a more “bodybuilding-style” look. Volume is higher for shoulders, arms, and glutes, which many people see as visual priority areas.

How to choose between different examples of 4-day split workout plans for muscle gain

With so many examples floating around, it’s easy to get stuck in decision paralysis. Here’s a simple way to decide which example of a 4-day split workout plan fits you right now:

• Brand-new or returning after a long break? Start with the classic upper/lower split. It’s simple to follow, and you’ll learn the key lifts.
• Already comfortable with the big lifts and love structure? The push–pull–legs style 4-day split gives your training a nice rhythm and separates heavy pulls from heavy squats.
• Very busy, short sessions only? Go for the time-saving 4-day split with fewer exercises per day.
• Chasing aesthetics and symmetry? Use the physique-focused 4-day split that emphasizes shoulders, arms, and glutes.

You can also rotate through these real examples of 4-day split workout plans for muscle gain every 12–16 weeks to keep training fresh while still progressive.

Key programming tips to make any 4-day split actually build muscle

The plan on paper is only half the story. How you run it matters just as much.

Use progressive overload (without ego lifting)

Muscle grows when you gradually increase the challenge. That usually means adding:

• Weight on the bar
• Reps with the same weight
• Sets over time (within reason)

For example, if your plan calls for 3 sets of 8–10 reps on bench press, and you hit 3×10 with good form two weeks in a row, increase the weight slightly in week three and work back up. The Mayo Clinic has a helpful overview of strength training principles here: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670 .

Pick rep ranges that fit your joints and goals

Research suggests a wide range of reps can build muscle as long as sets are taken close to failure. A practical approach for 4-day splits:

• Big compound lifts: 4–8 reps most of the time
• Secondary compound lifts: 6–10 reps
• Isolation work: 8–15 reps

If heavier work bothers your joints, you can bias more sets into the 8–12 rep range and still grow very well.

Respect recovery: 4-day splits win here

One reason examples of 4-day split workout plans for muscle gain are so popular in 2024–2025 is recovery. You’re not smashing the gym six days a week while trying to hold down a job.

Aim for:

• Sleep: About 7–9 hours per night. The CDC has guidelines on sleep and health here: https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
• Protein: Roughly 0.7–1.0 grams per pound of body weight per day for most lifters.
• Calories: A small calorie surplus (around 200–300 calories above maintenance) to support muscle gain without excessive fat gain.

Without enough sleep and food, even the best examples of 4-day split workout plans for muscle gain will feel like spinning your wheels.

2024–2025 trends: How lifters are using 4-day splits now

If you scroll through lifting forums or social media in 2024–2025, you’ll notice a few trends around 4-day split workout plans:

• More focus on longevity: People are programming more single-leg work, controlled tempos, and fewer all-out maxes to stay lifting into their 40s, 50s, and beyond.
• Tech-assisted tracking: Apps and smartwatches make it easier to log sets, reps, and rest times, which helps with progressive overload.
• Hybrid goals: Many lifters are using examples of 4-day split workout plans for muscle gain while also training for a 5K, hiking, or recreational sports. Four lifting days leave room for other activities.

The takeaway: a 4-day split is flexible enough to evolve with your life. You can keep the same basic structure and swap exercises, adjust volume, or add conditioning as your goals shift.

FAQ: Real-world questions about 4-day split workout plans

What are some simple examples of 4-day split workout plans for muscle gain for beginners?

For beginners, the classic upper/lower split is usually the best example of a 4-day split workout you can run. Two upper days, two lower days, mostly compound lifts, moderate reps, and just a few accessories. Focus on learning form, not chasing PRs every session.

How long should I stay on one example of a 4-day split plan before changing it?

A good rule of thumb is 8–16 weeks. If you’re still getting stronger and adding reps or weight, you can stay with the same plan longer. When progress stalls for several weeks despite good sleep and nutrition, it may be time to switch to another example of a 4-day split workout plan or simply rotate some exercises.

Can I use these examples of 4-day split workout plans while cutting fat?

Yes. The same structure works during a fat-loss phase; the big difference is your calorie intake. Keep lifting heavy enough to challenge your muscles, maintain most of your volume, and accept that strength gains may slow while you’re in a deficit.

Is a 4-day split better than a 3-day full-body plan for muscle gain?

“Better” depends on you. Some research suggests that as long as weekly volume and intensity are similar, both approaches can work well. Many people prefer 4-day splits because each workout feels less crowded and you can focus more on specific lifts. If you enjoy training four days a week and can recover, these examples of 4-day split workout plans for muscle gain are a very solid choice.

Do I need different 4-day split examples for men and women?

Not really. The basic structure can be the same. The main differences are usually in preferences and goals—some women like more glute and hamstring volume, some men want extra chest and arm work. You can tweak any example of a 4-day split by adding a bit more volume to your priority areas.

If you pick one of these examples of 4-day split workout plans for muscle gain, track your lifts, eat enough, and give it at least two to three months, you’ll be miles ahead of the “random workout” crowd. The magic isn’t in the perfect template; it’s in showing up, steadily pushing yourself, and letting time do its work.