4 Day Workout Plans

4 day workout plans are a great way to build strength, grow muscle, and make solid progress. Utilizing 4 training days per week is a popular choice for upper/lower body split routines like PHUL as well as programs that focus on a major compound lift each day like Wendler's 5/3/1.

Best 4 Day Workout Plans

You can check out the latest 4 day workout programs below.

14 Week Block Periodization Powerlifting Program (Empire Barbell)

Last updated May 14, 2020
Recommended by Lift Vault: Recommended
Experience level: Advanced, Intermediate
Weeks: 4
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal: High Volume, Peaking, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

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This is a powerlifting program designed by Empire Barbell that utilizes block periodization. Training is broken into three distinct blocks: intensification #1, volume, and intensification #2. These blocks can be run in order straight through, or can be repeated with some limitations (explained more below). Running each block once would represent 14 weeks of training in total. [Read more…]

Lyle McDonald Generic Bulking Routine Spreadsheet

Last updated May 4, 2020
Experience level: Intermediate
Weeks: 6, 7, 8
Periodization: Block Periodization, Linear Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy, Mass, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):No

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Lyle McDonald’s generic bulking routine (GBR) is a 4 day upper/lower split that focuses on building mass. It is a bulking routine for building mass that is designed to be run while on a caloric surplus with a weight gain goal of about 0.5 to 1 pound per week. It can be run for 6 weeks to 8 weeks before a 2 week deload. [Read more…]

12 Week Mass Building Hypertrophy Workout for Powerlifters (Mathias Method)

Last updated May 1, 2020
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal: Hypertrophy, Mass, Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes

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This mass building workout focuses on stimulating muscular hypertrophy and developing raw strength. It is a 12 week powerlifting program built on 4 high volume training sessions per week and was developed by Ryan Mathias at Mathias Method. It is a peaking program that is designed to build your one rep max in the squat, bench press, and deadlift for meet day. [Read more…]

Shortcut to SIZE Reviews

Last updated April 23, 2020
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Block Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy, Mass
Uses RPE:No

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Shortcut to Size is a 4 day body part split program by Jim Stoppani (who also created Shortcut to Shred). It is best suited for athletes with aesthetic or hypertrophy goals. It is a 12 week bodybuilding program broken down into three 4 week phases. [Read more…]

10 Week Glute Hypertrophy Workout Program Spreadsheet

Last updated April 18, 2020
Experience level: Advanced, Beginner, Intermediate
Weeks: 10
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal: Glute hypertrophy, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

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A glute hypertrophy program is a workout routine that focuses on growing the size of the glute muscles. From Flap Jacks 2 Thick Stacks is a glute hypertrophy program designed by Brendan Tietz that is organized as a 4 day upper/lower body part split that uses heavy compound movements and targeted accessory movements to strengthen the full body, not just the glutes. [Read more…]

Lean Muscle Building Workout Plans

Last updated September 25, 2020
Experience level: Advanced, Beginner, Intermediate
Powerlifting meet prep program: No
Program goal: Bodybuilding, Hypertrophy

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Here are some of the best workout plans for building strong, lean muscle. These routines focus on high volume, which stimulates muscular hypertrophy in the athlete. Coupled with proper nutrition and recovery, these programs will help the athlete develop larger, stronger muscles. [Read more…]

Lee Hayward 12 Week Bodybuilding Workout Routine Spreadsheet

Last updated April 18, 2020
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Linear Periodization, Wave Periodization
Powerlifting meet prep program: No
Program goal: Bodybuilding, Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No

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Lee Hayward’s 12 week bodybuilding program is broken up into four 3 week cycles, each cycle focusing on adding volume to the same set of lifts before switching to new movement variations and rep ranges for the next 3 week cycle. Each week has four training days, with the recommended set up being Monday/Tuesday/Thursday/Friday. [Read more…]