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Home » Programs » Best Bodybuilding Programs » Best 4 Day Workout Splits

Best 4 Day Workout Splits

By Kyle Risley
Last updated October 29, 2021


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

A 4 day workout split is an exercise regimen that targets different muscle groups across four training days per week. 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.

Table of Contents

  • 1 About 4 Day Workout Splits
  • 2 Split Routine Types
  • 3 4 Day Upper/Lower Workout Splits
    • 3.1 nSuns 4 Day LP Program
    • 3.2 PHUL 4 Day Upper/Lower Split
    • 3.3 Seba Kot’s 8 Week Powerbuilding Program – 4 Day Split
    • 3.4 SPF Powerbuilding 4 Day Split Program
    • 3.5 Westside for Skinny Bastards 4 Day Program
  • 4 Full Body 4 Day Splits
    • 4.1 GZCLP 4 Day Version
    • 4.2 GZCL Jacked & Tan 2.0 4 Day Split
    • 4.3 TSA Beginner + Intermediate 4 Day Programs
  • 5 Related Program Collections (3 Day, 5 Day, 6 Day)
  • 6 Frequently Asked Questions about 4 Day Workout Splits
    • 6.1 What are some popular 4 day split workout programs?
    • 6.2 What are the different kinds of split workouts?
    • 6.3 What is the best kind of split workout?
    • 6.4 Related Posts

About 4 Day Workout Splits

Below you’ll find a selection of popular 4 day workout split 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.

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.

4 Day Upper/Lower Workout Splits

Additional programs available here:

  • Upper/Lower Split Workout Routine Collections (3 day, 4 day, 5 day)

nSuns 4 Day LP Program

Program NamenSuns 4 Day LP
Split TypeUpper/Lower
Day 1Bench press, Overhead press, Chest, Arms, Back
Day 2Squat, Opposite stance deadlift, Legs, Abs
Day 3Bench press, Close grip bench press, Arms
Day 4Primary 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.

nSuns Linear Progression (LP) Complete Bundle (4 Day, 5 Day, 6 Day squat, 6 Day deadlift) | LiftVault.com

PHUL 4 Day Upper/Lower Split

Program NamePHUL
Split TypeUpper/Lower, Power/Hypertrophy
Day 1Upper Power
Day 2Lower Power
Day 3Upper Hypertrophy
Day 4Lower 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

Seba Kot’s 8 Week Powerbuilding Program – 4 Day Split

Program NameBrogan Pratt's SPF Powerbuilding Program
Split TypeUpper/Lower, Body Part
Day 1Bench Press, Chest, Back, Trap, Shoulder, Bicep/Tricep, Rear Delt
Day 2Squat, Lower Body Accessories
Day 3Bench Press, Chest, Back, Trap, Shoulder, Bicep/Tricep, Rear Delt
Day 4Deadlift, 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 NameBrogan Pratt's SPF Powerbuilding Program
Split TypeUpper/Lower, Body Part
Day 1Bench Press, Chest, Back, Trap, Shoulder, Bicep/Tricep, Rear Delt
Day 2Squat, Lower Body Accessories
Day 3Bench Press, Chest, Back, Trap, Shoulder, Bicep/Tricep, Rear Delt
Day 4Deadlift, 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 NameWestside for Skinny Bastards
Split TypeUpper/Lower
Day 1Bench Press, Dumbbell Row, Incline Dumbbell Press, Face Pulls
Day 2Deadlift, Single Leg Squat, Weighted Hyperextensions, GHR
Day 3Bench Press, Lat Pull Downs, Dumbbell Shoulder Press, Tricep Extensions, Bicep Curls
Day 4Squats, 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

Full Body 4 Day Splits

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 NameGZCL Jacked & Tan 2.0
Split StyleFull Body
Day 1Squat, Deficit Deadlift, Single Leg Press, Chest Supported Row
Day 2Bench Press, Close Grip Bench Press, Incline Bench, Dumbbell Shoulder Press
Day 3Front Squat, Back Squat, Back Step Lunge, Lat Pull Down
Day 4Overhead 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

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 NameTSA 9 Week Beginner Approach
Split StyleFull Body, Power/Hypertrophy
Day 1Squat, Bench Press, Dumbbell Bench Press, Dumbbell Row
Day 2Paused Deadlift, Bench Press, Barbell Hip Thrust, Tricep Pushdown, Dumbbell Curcl
Day 3Squat, Lat Pull Down, One Arm Dumbbell Shoulder Press, One Arm Overhead Tricep Extension
Day 4Deadlift, 3 count Paused Bench Press, Leg Press, Leg Extension

TSA Beginner Approach | LiftVault.com

TSA 9 Week Intermediate Program

Program NameTSA 9 Week Intermediate
Split StyleFull Body
Day 1Squat, Bench Press, Chest Supported Row, Close Grip Bench Press
Day 2Deadlift, Bench Press, Barbell Row
Day 3Squat, Overhead Press, Chest Supported Row, Barbell Glute Thrust
Day 4Bench Press, Pause Deadlift, Barbell Row, Close Grip Bench Press

TSA 9 Week Intermediate Program | LiftVault.com

Related Program Collections (3 Day, 5 Day, 6 Day)

Below you’ll find some other workout routine collections on Lift Vault.

  • 3 day split workout programs
  • 5 day split workout programs
  • 6 day PPL routines
  • Upper/Lower Split Workout Routine Collections (3 day, 4 day, 5 day)

Frequently Asked Questions about 4 Day Workout Splits

What are some popular 4 day split workout programs?

Popular 4 day split workout programs include PHUL, GZCLP, TSA 9 Week Intermediate, and the Calgary Barbell 8 Week and 16 Week Programs.

What are the different kinds of split workouts?

A split can mean a lot of different things. A split can often refer to a “bro split” or body part split, which targets specific muscle groups during each training session (e.g. back/biceps, legs, chest/shoulders, etc.). However, there are also upper/lower splits, which simply divide training sessions into upper body days and lower body days, as well as “full body splits,” which target most major muscle groups in a single session. A PPL is another popular kind of split workout, which refers to pushing, pulling, and legs movements. A PPL program is usually run for 3 or 6 days per week.

What is the best kind of split workout?

This depends on your goals and what kind of training you enjoy. For instance, some people don’t like squatting and deadlifting in the same session, which some full body or PPL programs call for. Others want to train for strength, which usually calls for less specific splits (e.g. upper/lower or full body) since many strength programs use compound exercises. Hypertrophy based programs tend to steer more toward body part splits.

These are just general trends and are not absolute. Experiment, find what works for you and what you enjoy. Mix and match different aspects of training if you are reaching your goals.

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

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