A 4 day split workout program is an exercise regimen that targets different muscle groups on different training days. Body parts are “split” into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. Still, the term is somewhat flexible and can be applied to many different types of training.
Below you’ll find a selection of popular 4 day split workout programs along with a sample of how a training week is structured.
The programs range from powerlifting, powerbuilding, general strength, and bodybuilding styles.
They’ve been grouped into similar subcategories to help you find a split routine best suited for your needs and goals.
Click on the Google Sheets link with the green icon to check out the spreadsheets.
Contents
Split Routine Types
There are five popular types of split routines: body part, upper/lower, power/hypertrophy, push pull legs (PPL), and total body. The 4 day split workout program spreadsheets below are grouped by split type.
- Body Part
- Each workout focuses on a certain muscle group or collection of muscle groups.
- Upper / Lower
- Each workout focuses on upper body or lower body muscle groups.
- Power / Hypertrophy
- Each workout focuses on lower rep & higher intensity movements (power) or higher rep & lower intensity movements (hypertrophy).
- PPL
- Each workout focuses on a certain movement type: push (e.g. bench press and overhead press), pull (e.g. deadlift and barbell rows), or legs (e.g. squat and lunges).
- Total Body
- While not exactly a split, a total body split involves hitting all major muscle groups in each workout.
Below you’ll find example 4 day programs for upper/lower and total splits. PPLs are most frequently structured as 6 day programs.
If a body part split is your preference, you might enjoy an upper/lower split instead (especially the powerbuilding programs).
If you’re looking for a power/hypertrophy split, go with PHUL, which is offered as an upper/lower split below, Brian Alsruhe’s conjugate program (intermediate/advanced), or Westside for Skinny Bastards (beginner).
GZCLP is also an excellent, popular choice with a phenomenal spreadsheet to back it up.
Body Part Split Workout Programs
Shortcut to Size Program (4 Day)
Shortcut to Size is a popular body part split from Jim Stoppani. It is comprises of 3 mesocycles, each comprised of four week-long microcycles. Volume tapers down over the course of each mesocycle before weight is added to all lifts and the volume is increased again.
Shortcut to Size | LiftVault.com
Upper/Lower Split Workout Programs
nSuns 4 Day LP Program
| Program Name | nSuns 4 Day LP |
|---|---|
| Split Type | Upper/Lower |
| Day 1 | Bench press, Overhead press, Chest, Arms, Back |
| Day 2 | Squat, Opposite stance deadlift, Legs, Abs |
| Day 3 | Bench press, Close grip bench press, Arms |
| Day 4 | Primary stance deadlift, front squats, back, abs |
nSuns 4 Day LP is a popular program that splits each day into a primary compound movement (squat, bench press, deadlift, and overhead press) and layers in additional assistance movements for volume and hypertrophy. The exercise selection is generally split in an upper/lower fashion. Additional nSuns program spreadsheets are available here, along with an FAQ.
PHUL 4 Day Upper/Lower Split
| Program Name | PHUL |
|---|---|
| Split Type | Upper/Lower, Power/Hypertrophy |
| Day 1 | Upper Power |
| Day 2 | Lower Power |
| Day 3 | Upper Hypertrophy |
| Day 4 | Lower Hypertrophy |
Short for Power Hypertrophy Upper Lower, PHUL is a blend of an upper/lower split and a power/hypertrophy split. There are two PHUL routine variations here: the original upper/lower split and a PPL split.
Additional PHUL workout programs are available here, including a 6 day PPL split.
The PHUL 4 day upper/lower split is below.
PHUL Spreadsheet (4 Day Upper/Lower Split) | LiftVault.com
Brian Alsruhe Dark Horse 4 Day Program
| Program Name | Dark Horse |
|---|---|
| Split Type | Upper/Lower |
| Day 1 | Squat |
| Day 2 | Bench Press |
| Day 3 | Deadlift |
| Day 4 | Overhead Press |
Brian Alsruhe (Maryland’s strongest man) is a gym owner and strength coach from Maryland that has been producing lots of great free content for the lifting community. The Dark Horse program is generally organized as an upper/lower split with each of the 4 days based around a major compound movement (squat, bench press, deadlift, or overhead press).
This is a complicated program and it is highly recommended you head over to the Dark Horse program page to view Brian’s video instructions for the program.
Brian Alsruhe's Dark Horse Program Spreadsheet | LiftVault.com
Seba Kot’s 8 Week Powerbuilding Program – 4 Day Split
| Program Name | Brogan Pratt's SPF Powerbuilding Program |
|---|---|
| Split Type | Upper/Lower, Body Part |
| Day 1 | Bench Press, Chest, Back, Trap, Shoulder, Bicep/Tricep, Rear Delt |
| Day 2 | Squat, Lower Body Accessories |
| Day 3 | Bench Press, Chest, Back, Trap, Shoulder, Bicep/Tricep, Rear Delt |
| Day 4 | Deadlift, Lower Body Accessories |
This is an 8 week powerbuilding program structured loosely structured as an upper/lower split, with some of the days being closer to full body.
8 Week Powerbuilding Program by Seba Kot | LiftVault.com
SPF Powerbuilding 4 Day Split Program
| Program Name | Brogan Pratt's SPF Powerbuilding Program |
|---|---|
| Split Type | Upper/Lower, Body Part |
| Day 1 | Bench Press, Chest, Back, Trap, Shoulder, Bicep/Tricep, Rear Delt |
| Day 2 | Squat, Lower Body Accessories |
| Day 3 | Bench Press, Chest, Back, Trap, Shoulder, Bicep/Tricep, Rear Delt |
| Day 4 | Deadlift, Lower Body Accessories |
Short for Strength Power and Fortitude, this is a challenging powerbuilding program by Brogan Pratt. The program resets every 4 weeks, using AMRAP sets to gauge progress and program the next 4 week cycle of the routine. It follows an upper/lower split but should also appeal to those looking for a body part split.
Full details available here: SPF 4 Week Powerbuilding Program.
SPF Powerbuilding | LiftVault.com
Westside for Skinny Bastards 4 Day Program
| Program Name | Westside for Skinny Bastards |
|---|---|
| Split Type | Upper/Lower |
| Day 1 | Bench Press, Dumbbell Row, Incline Dumbbell Press, Face Pulls |
| Day 2 | Deadlift, Single Leg Squat, Weighted Hyperextensions, GHR |
| Day 3 | Bench Press, Lat Pull Downs, Dumbbell Shoulder Press, Tricep Extensions, Bicep Curls |
| Day 4 | Squats, Romanian Deadlift, Weighted Hyperextensions, GHR |
Westside for Skinny Bastards (WS4SB) is a famous novice strength program known for getting great results. It’s a little more complicated than your average cookie cutter spreadsheet, so please read the full details on Westside for Skinny Bastards before starting. Don’t be intimidated. It’s a well documented program and is organized as an upper/lower split.
Below you’ll find two different spreadsheets for the routine. Choose whichever you prefer.
WS4SB First 6 Cycles (4 Day Version) | LiftVault.com
WS4SB Workout Log | LiftVault.com
Total Body Split Workout Programs
GZCLP 4 Day Version
This is a linear progression program (weights increasing each training session) that adjusts itself based on your performance. If you had a great workout, the weights go up. If you didn’t get all the reps, weights stay the same and the rep scheme automatically changes to help you get stronger for the next workout. There’s also a lot of accessory volume to help support the main lifts.
It’s a very well documented program, so be sure to check out the GZCLP Program page for tips.
v4_06 GZCLP 3-4 Day 12 Week Program | LiftVault.com
GZCL Jacked & Tan 2.0 4 Day Split
| Program Name | GZCL Jacked & Tan 2.0 |
|---|---|
| Split Style | Full Body |
| Day 1 | Squat, Deficit Deadlift, Single Leg Press, Chest Supported Row |
| Day 2 | Bench Press, Close Grip Bench Press, Incline Bench, Dumbbell Shoulder Press |
| Day 3 | Front Squat, Back Squat, Back Step Lunge, Lat Pull Down |
| Day 4 | Overhead Press, Sling Shot Bench, Legs Up Bench, Push Press |
GZCL has grown to become one of the most versatile and popular templates followed by lifters today (see the full GZCL program collection). Here you’ll find a popular 4 day GZCL routine: Jacked & Tan 2.0, which is mostly organized as a full body split. You can read the experiences of a whole group of lifters that ran this program on Reddit’s /r/weightroom community (link opens new window).
GZCL Free Compendium November 27th Update
Brian Alsruhe Conjugate Program (4 Day)
| Program Name | Brian Alsruhe Conjugate |
|---|---|
| Split Style | Full Body |
| Day 1 | Deadlift Variant, Overhead Press Variant |
| Day 2 | Bench Press Variant, Overhead Press Variant |
| Day 3 | Squat, Deadlift |
| Day 4 | Bench Press, Overhead Press |
Another Brian Alsruhe program. This program is closer to a full body split, with two compound movements making up the primary work of each day. Also, the workouts are divided into Max Effort (ME) and Dynamic Effort (DE) days. Like Dark Horse, this is a complicated program and it is highly recommended you watch the instruction video: Brian Alsruhe Conjugate Program details.
Brian Alsruhe Conjugate Template | LiftVault.com
TSA Beginner + Intermediate 4 Day Programs
The Strength Athlete (TSA) shared two popular 4 day programs for beginner and intermediate powerlifters. Both are generally organized as full body splits.
Full details available: TSA 9 Week Beginner Program, TSA 9 Week Intermediate Program.
TSA 9 Week Beginner Program
| Program Name | TSA 9 Week Beginner Approach |
|---|---|
| Split Style | Full Body, Power/Hypertrophy |
| Day 1 | Squat, Bench Press, Dumbbell Bench Press, Dumbbell Row |
| Day 2 | Paused Deadlift, Bench Press, Barbell Hip Thrust, Tricep Pushdown, Dumbbell Curcl |
| Day 3 | Squat, Lat Pull Down, One Arm Dumbbell Shoulder Press, One Arm Overhead Tricep Extension |
| Day 4 | Deadlift, 3 count Paused Bench Press, Leg Press, Leg Extension |
TSA Beginner Approach | LiftVault.com
TSA 9 Week Intermediate Program
| Program Name | TSA 9 Week Intermediate |
|---|---|
| Split Style | Full Body |
| Day 1 | Squat, Bench Press, Chest Supported Row, Close Grip Bench Press |
| Day 2 | Deadlift, Bench Press, Barbell Row |
| Day 3 | Squat, Overhead Press, Chest Supported Row, Barbell Glute Thrust |
| Day 4 | Bench Press, Pause Deadlift, Barbell Row, Close Grip Bench Press |
TSA 9 Week Intermediate Program | LiftVault.com