Are you just looking for great 4 day workout split to run?
If so, check out these links for spreadsheets and additional info.
- GZCLP (4-day version)
- The Strength Athlete (4-day version)
- GZCL Jacked and Tan 2.0
- nSuns LP
- PHUL
- SPF Powerbuilding (4 day version)
The 4-day workout program is one of the best training splits for anyone with a busy schedule wanting to build muscle, burn fat, or gain strength. Many 4-day workout splits are organized so that you train each major muscle group twice per week, which is arguably the most optimal training frequency.
One of the best features of a 4-day workout split is three rest days, so you can still do all the other activities you enjoy outside of the gym. Not to mention, rest is extremely important for muscle growth, strength gains, and even losing fat.
When it comes to changing your body composition and improving your exercise performance, less is more. Whether you’re a complete beginner or an advanced trainee, a 4-day workout routine is a great option for those looking to maximize their results without practically living in the gym.
Below you will find the six best 4-day workout programs and a link to their respective spreadsheets so you can download a copy for free!
Table of Contents
What is a 4-day workout split?
A 4-day workout split is any exercise program where you only train four days per week. Many people gravitate towards a 4-day workout split because it’s one of the most time-efficient methods for building muscle and strength.
Three rest days per week facilitates recovery, avoids burnout, and allows you to do other activities besides just lifting weights. Hitting each major muscle group twice a week is ideal for intermediate and advanced trainees, but it’s also extremely effective for beginners.
Compared to a 3-day full-body workout routine, your workouts will likely be shorter in duration, but the overall volume may be higher since your training frequency is increased.
With the slightly increased training frequency, a 4-day workout routine allows you to effectively prioritize specific muscle groups better than a 3-day workout routine. A 4-day workout routine is a great choice if you have a lagging muscle group.
4 Day Workout Routine Example
- Day 1 – barbell bench press, incline dumbbell bench press, bent over row, lat pulldown, overhead press, barbell curl, skull crusher
- Day 2 – barbell squat, deadlift, leg press, leg curl, calf raise
- Day 3 – rest
- Day 4 – incline barbell bench press, flat bench dumbbell flye, seated cable row, one-arm dumbbell row, dumbbell lateral raise, seated incline dumbbell curl, cable tricep extension
- Day 5 – barbell front squat, barbell lunge, leg extension, leg curl, seated calf raise, calf press
- Day 6 – rest
- Day 7 – rest
Day 1: Upper Body Power
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 3-4 | 3-5 |
| Incline Dumbbell Bench Press | 3-4 | 6-10 |
| Bent Over Row | 3-4 | 3-5 |
| Lat Pull Down | 3-4 | 6-10 |
| Overhead Press | 2-3 | 6-10 |
| Barbell Curl | 2-3 | 6-10 |
| Skullcrusher | 2-3 | 6-10 |
Day 2: Lower Body Power
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3-4 | 3-5 |
| Deadlift | 3-4 | 3-5 |
| Leg Press | 3-5 | 10-15 |
| Leg Curl | 3-4 | 6-10 |
| Calf Exercise | 4 | 6-10 |
Day 3: Upper Body Hypertrophy
| Exercise | Sets | Reps |
|---|---|---|
| Incline Barbell Press | 3-4 | 8-12 |
| Flat Bench Dumbbell Flye | 3-4 | 8-12 |
| Seated Cable Row | 3-4 | 8-12 |
| One Arm Dumbbell Row | 3-4 | 8-12 |
| Dumbbell Lateral Raise | 3-4 | 8-12 |
| Seated Incline Dumbbell Curl | 3-4 | 8-12 |
| Cable Tricep Extension | 3-4 | 8-12 |
Day 4: Lower Body Hypertrophy
| Exercise | Sets | Reps |
|---|---|---|
| Front Squat | 3-4 | 8-12 |
| Barbell Lunge | 3-4 | 8-12 |
| Leg Extension | 3-4 | 10-15 |
| Leg Curl | 3-4 | 10-15 |
| Seated Calf Raise | 3-4 | 8-12 |
| Calf Press | 3-4 | 8-12 |
This is an example of how a 4-day workout routine may be organized. This particular example is drawn from PHUL, a top-rated upper/lower 4-day workout program that puts an equal emphasis on strength and size.
PHUL stands for power, hypertrophy, upper, and lower, which is exactly how the program is structured. Novice, intermediate, and advanced lifters can benefit from PHUL. Additional information on PHUL, and other effective 4-day workout programs, is available in the next section.
The 6 Best 4 Day Split Programs
- GZCLP (4-day version)
- The Strength Athlete (4-day version)
- GZCL Jacked and Tan 2.0
- nSuns LP
- PHUL
- SPF Powerbuilding (4 day version)
Here are the six best 4-day split workout routines and a link to their spreadsheets so you can run the program yourself!
GZCLP 4 Day Workout Routine
- Experience level: beginner
- Program goals: gain strength, build muscle
- Training frequency: 4 days per week
- Program length: 12 weeks
- Spreadsheet: GZCLP Program Spreadsheet
GZCLP Program - Boostcamp App
Prefer an app to a spreadsheet? If so, you're in luck!
Boostcamp has a free app version of GZCLP (3 day and 4 day versions) that you can use directly from your phone.
It tracks your progress and calculates your lifts, just like a spreadsheet.
Works on iOS and Android.
GZCLP is a popular linear progression 4-day workout program that’s perfect for beginners looking to gain strength and muscle. Since this program utilizes linear progression, the weights for each lift should increase each week. However, weights will be adjusted based on your performance.
For example, if you didn’t complete all of the reps at the prescribed weight, the weights will stay the same for the next week. The rep scheme will help you get stronger over time.
Each day focuses on a major compound lift, such as the barbell squat, overhead press, deadlift, and bench press. The deadlift and the squat primarily work your lower body. The bench press and overhead press engage your upper body. Each main lift is only performed once per week.
Plenty of accessory exercises are added to help you build muscle and improve your performance on the main lifts.
Here’s how a standard GZCLP training session is structured:
- Every workout contains one T1, T2, and T3 exercise
- Try to add weight to the T1 exercise each week
- T1 movements – perform 3 sets of 5 reps (the last set is an AMRAP)
- T2 movements – perform 3 sets of 10 reps (the last set is an AMRAP)
- T3 movements – perform 3 sets of 15 reps (the last set is an AMRAP)
Here’s some examples of T1, T2, and T3 exercises:
- T1 – squat, bench, deadlift
- T2 – overhead press, front squat, close grip bench press, Romanian deadlift
- T3 – leg curls, leg extensions, lunges, lateral raises, chest flys
The GZCLP utilizes a tier progression system that determines how many sets and reps to use based on the lift you’re performing. It’s also important to mention that GZCLP uses a volume base to track progress, which is the total number of reps for a specific lift across all working sets in a training session.
Here’s a brief explanation of each tier:
- Tier 1 Progression
- Perform 3 reps of 5 sets or 3 sets of 5 reps for the main lifts. For your last set, perform an AMRAP (as many reps as possible).
- If you fail to complete the 15 total reps for the workout, drop to 6 sets of 2 reps or 4 sets of 3 reps. Do a AMRAP on your last set.
- Try adding weight each week until you fail to complete a total of 12 reps. After you fail at the 6 sets of 2 reps or 4 sets of 3 reps scheme, reduce again and perform 10 sets of 1 rep or 5 sets of 2 reps. For the last set, perform an AMRAP.
- Continue to add weight each week until you can no longer complete a total of 10 reps. After you fail to get a total of 10 reps, rest for 2-3 days, then retest your 5 rep max.
- Tier 2 Progression
- Perform 3 sets of 10 reps for T2 movements.
- Add weight each workout until you fail to complete 30 reps.
- Then, drop to 3 sets of 8 reps and continue to add weight each week until you can no longer get 24 reps.
- Once 3 sets x 8 reps can’t be achieved, drop to 3 sets x 6 reps. After you can no longer get 18 reps, go back to doing 3 sets x 10 reps with a slightly heavier weight than the first time. When failure to reach base volume occurs, drop to 3 sets of 8 (4×6 modified) and continue to add weight.
- Tier 3 Progression
- Perform 3 sets of 15 reps (or 4 sets of 12 modified), with your last set AMRAP. Once the weight can be lifted for 15/15/25 reps (or 12/12/12/18 reps modified), increase the weight.
Overall, the GZCLP 4-day workout program is a great training method for beginners looking to gain mainly strength but also size.
The Strength Athlete 4 Day Workout Program
- Experience level: beginner
- Program goals: gain strength, build muscle
- Training frequency: 4 days per week
- Program length: 9 weeks
- Spreadsheet: TSA 9 Week Beginner Powerlifting Spreadsheet
The Strength Athlete Beginner Powerlifting program is a 4-day workout program designed to help new lifters improve their proficiency in the squat, bench, and deadlift in preparation for powerlifting meet.
Unlike the GZCL 4-day program, where you only perform the main lifts once per week, with the TSA Beginner Powerlifting program, you squat two times per week, bench press three times per week, and deadlift one time per week. Performing the main lift more than once per week is great for someone looking to improve their technique and get stronger faster. A few accessory exercises are also added in each training session to hit the back and other smaller muscle groups.
One unique aspect of the TSA Beginner Powerlifting program is that it uses both percentages and the RPE scale to prescribe the intensity of the lift. This allows lifters to autoregulate training based on how fast or slow they progress. Since beginners often progress at different rates, this is helpful.
Throughout this program, you will progress the main lifts for four weeks, followed by a deload on the 5th week. Then, the intensity will ramp up from weeks 6-8 as you prepare to test your 3-rep max for the squat, bench, and deadlift during the final week.
GZCL Jacked and Tan 2.0 4 Day Workout Routine
- Experience level: intermediate/advanced
- Program goals: gain strength, build muscle
- Training frequency: 4 days per week
- Program length: 12 weeks
- Spreadsheet: GZCL Jacked and Tan 2.0 Spreadsheet
There are many variations of the GZCL training method. The Jacked and Tan 2.0 version may be best for you if you’re more of an intermediate or advanced lifter. The GZCL Jacked and Tan 2.0 is another popular 4-day workout program organized mostly as a full-body training split.
Here’s what the week of training looks like:
- Day 1 consists of barbell back squats, the deficit deadlift, rows, and some other lower body, back, and bicep accessory movements.
- Day 2 consists of the bench press, close grip bench press, shoulder press, and other upper body accessory movements.
- Day 3 consists of the front squat, lunges, lat pulldowns, and other lower body, bicep, and back accessory movements.
- Day 4 consists of the military press, Sling shot bench press, and other upper body accessory movements.
This program is 12 weeks long, consisting of 4 mesocycles (A, B, C, D) and 2 training blocks. Block 1 (6 weeks) aims to find your current rep max ability, then improve your work capacity based on a training max that eventually becomes outdated, so you have to switch to using your AMRAPs to keep going. Block 2 aims to find your current rep max more aggressively, then follow that up with additional work based on that new rep max.
The rep-maxes (RMs) and as many reps as possible (AMRAPs) are only used for the main lift of the workout. Overall, this program is great for building strength and muscle mass as you progress as a lifter.
nSuns LP 4 Day Workout Program
- Experience level: intermediate/advanced
- Program goals: build muscle, gain strength
- Training frequency: 4 days per week
- Program length: Can be run indefinitely
- Spreadsheet: nSuns LP spreadsheet
nSuns LP is a popular 4 day workout routine that uses linear progression and splits each day into a primary compound day. The exercise selection is primarily split into an upper/lower fashion.
On day 1 you perform the bench press, overhead press, and accessory exercises for the chest, arms, and back. On day 2, you perform the back squat, sumo deadlift, and assistance exercises for the lower body and abs.
On day 3, you perform the bench press again, followed by the close grip bench press, and accessory exercises for the arms. On day 4, you perform the deadlift, front squat, and assistance exercises for the back and abs.
To determine how much weight to use for the main lifts, input your one rep-maxes, which will prescribe you a training max to work from. As you perform the AMRAPs, adjust your training max according to how many reps you get above the prescribed number of reps. For example, if it says to perform 8+ reps and you get 10 reps, it’s recommended to increase the training max by 5 lbs.
Here’s how much weight you should increase depending on the number of reps you get in the AMRAP set:
- 0-1 rep: don’t add any weight to the training max
- 2-3 reps: add 5lbs to the training max
- 4-5 reps: add 5-10lbs to the training max
- 6+ reps: add 10-15lbs to the training max
Although the main lifts are prescribed, the accessory lifts are left up to the lifter, giving them more flexibility with their training than other programs. This is a great workout program for novices to intermediates because the progression from week to week is quite aggressive. Overall, this program will help you gain strength and muscle while improving your technique on the main compound lifts.
PHUL 4 Day Workout Split
- Experience level: intermediate/advanced
- Program goals: build muscle, power, and strength
- Training frequency: 4 days per week
- Program length: 6 weeks
- Spreadsheet: PHUL spreadsheet
PHUL is short for Power Hypertrophy Upper Lower, and the name describes the program’s set-up quite well. This 4-day workout program has you train with an upper/lower split.
Days 1 and 2 focus on power/strength, so you work in a lower rep range (3-10 reps) with heavier weight. Days 4 and 5 focus on hypertrophy, so you work in a higher rep range (8-15 reps) with lighter weight.
PHUL is considered to be a power-building program since it blends powerlifting and bodybuilding together in a 6 week program. This workout routine is great for the intermediate-advanced lifter who wants to continue gaining strength in the squat, bench press, deadlift, and overhead press but also add more size to their physique.
Compared to other workout programs we’ve covered, PHUL has many more accessory exercises and places a greater emphasis on overall hypertrophy. Additionally, supersets are included, a more advanced training technique that’s effective and time efficient.
Due to the increased intensity and accessory movements, this program may be more suitable for those that want to do a body recomposition phase (lose fat and build muscle).
SPF Powerbuilding 4 Day Workout Plan
- Experience level: intermediate/advanced
- Program goals: Build muscle, gain strength
- Training frequency: 4 days per week
- Program length: 4 weeks but can be run indefinitely
- Spreadsheet: SFP Powerbuilding spreadsheet
Short for strength, power, and fortitude, SPF is a four-day powerbuilding workout program that Brogan Pratt created. It’s designed to help powerlifters build a strong base and increase their work capacity.
In general, this is how the program is set up:
- Day 1: Bench Press + upper body accessory exercises
- Day 2: Back Squat + lower body accessory exercises
- Day 3: Bench Press + upper body accessory exercises
- Day 4: Deadlift + lower body accessory exercises
The main compound lifts are trained between 67-69% of the lifter’s 1-rep max. Several accessory movements are added after each major compound lift to promote muscle growth. An AMRAP set is used on week 4 to help determine how to increase the lifter’s 1-rep max training weight for the next 4-week cycle.
Overall, this program is more hypertrophy based, so if you’re looking to gain some serious size and strength, this may be the best option. Due to all of the accessory exercises, these workouts may take you longer to complete (~90 minutes). Keep the time requirement in mind if you only have 45-60 minutes to train.
Benefits of a 4-Day Workout Split
- Time efficient
- Allows for adequate recovery
- Great for building strength and muscle
- You can prioritize specific muscle groups or lifts
- Optimal for busy schedules
Time Efficient
Most 4-day workout programs emphasize compound lifts, such as the bench press, squat, overhead press, and deadlift. These exercises engage multiple muscle groups simultaneously, so you can get more results but spend less time in the gym.
Allows for Adequate Recovery
Overtraining can negatively impact your performance, health, and physique. Optimal recovery is crucial for building muscle, gaining strength, and staying healthy. Since a 4-day workout program gives you three full rest days, you get adequate recovery from session to session. Training 5-6 days per week will lead to burnout for most people, which can quickly derail you from your health and fitness goals.
Great for Building Muscle and Strength Simultaneously
Many 4-day workout programs use a powerbuilding approach, combining powerlifting and bodybuilding principles. With four days per week, you can dedicate two of those days to strength training and the other to hypertrophy.
Alternately, you can prioritize one main lift (squat, bench press, deadlift, and overhead press) each day and add accessory exercises as needed to gain size. There are various ways to set up a 4-day split, but they can all be extremely effective for building muscle and strength.
You Can Prioritize Specific Muscle Groups or Lifts
Increasing your training frequency from 3 to 4 days allows you to add more volume to specific muscle groups to facilitate muscle growth further. You can also dedicate each day to a main lift and focus on gaining strength and/or improving your technique instead of doing numerous compound lifts all in one day.
Optimal for Busy Schedules
One of the most common excuses for skipping the gym is not having enough time in the week. Training 5-6 days is unrealistic for most people, and it’s also not necessary for making progress, whether you want to build muscle, gain strength, or lose fat.
Since you’re only in the gym four days per week, it gives you three days to do all the other activities you enjoy. You’re much more likely to stick with your workout program and see results if you commit to a realistic number of training days.
FAQs
There is no best 4-day workout program because it all depends on the individual. When it comes to sticking to your workout plan, adherence is extremely important. You’re less likely to complete the program if you don’t enjoy the program. All the programs outlined here can effectively build muscle and strength, but which is best depends on your preferences.
Yes, a 4-day workout split is very effective at building muscle. In fact, it’s arguably one of the most effective ways to organize a workout routine because you can train each muscle group twice per week and allow for proper recovery. Building muscle goes beyond training. You still need to eat enough calories (especially protein) and get 7-8 hours of sleep.
Any 4-day workout split will help you build muscle, gain strength, and lose fat. Fat loss is determined by how many calories you consume versus how many calories you burn. You must be in a slight caloric deficit to lose fat. Performing resistance training helps you retain muscle and, in some cases, build muscle as you lose fat.
An upper/lower workout split consists of training your upper body (chest, triceps, back, shoulders, and biceps) in one training session and your lower body (quads, glutes, hamstrings, and calves) in another training session. The upper/lower split is often used when a lifter can train four days per week. It’s one of the most effective workout splits when done properly.
