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Home » 4 Day Workout Routine » Page 2

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.

Not what you're looking for? Check out Lift Vault's workout split guide to find the best routine for you.

Best 4 Day Workout Plans

  1. Jim Wendler's 5/3/1
  2. PHUL
  3. Beginner Bodybuilder Program (Ripped Body)
  4. Juggernaut Method
  5. GZCLP
  6. TSA 9 Week Intermediate Powerlifting Program
  7. Calgary Barbell 8 & 16 Week Powerlifting Programs
  8. Greg Nuckols 28 Programs
  9. nSuns
  10. Jonnie Candito 6 Week Powerlifting Program

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

BarBend 10 Week Powerbuilding Program

By Kyle Risley
Last updated February 7, 2022

Experience level: Beginner, Intermediate

Weeks: 10

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): No


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

The BarBend 10-week powerbuilding program was designed with the expertise of BarBend’s Fitness Editor Jake Boly MS CSCS, and is a program that was created in partnership with Gravitus mobile app. 

[Read more…]

Filed Under: 10 Week Programs, Powerbuilding Program, Programs
Tagged With: 10 Week Workout Plan, 4 Day Workout Plan, 5 Day Workout Plan



“Next Level” Linear Progression Strength Program (Brian Alsruhe)

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 16

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


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

This is a linear progression strength program from Brian Alsruhe. It is the “next level” continuation of the linear progression programming video that he originally published in 2016 (video below). [Read more…]

Filed Under: 16 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

12 Week Supertotal Basics Program by Next Step Strength

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Beginner, Intermediate

Weeks: 12

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, SuperTotal

Uses RPE: No

Uses 1RM Percentage(%): Yes


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

This is a 12 week Supertotal program by Next Step Strength (Instagram). It has 4 training days per week and uses block periodization to expose the athlete to hypertrophy, strength, and peaking phases. It could be used when preparing for a Supertotal competition. [Read more…]

Filed Under: 12 Week Programs, Olympic Weightlifting Programs, Powerlifting Program, SuperTotal Program
Tagged With: 12 Week Workout Plan, 4 Day Workout Plan
Squat frequency: 4
Bench press frequency: 2
Deadlift frequency: 2

SuperTotal Program (17 Weeks) by Brian Simmons

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 17

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, SuperTotal

Uses RPE: No

Uses 1RM Percentage(%): Yes


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

This is a 17 week program for SuperTotal training designed by Brian Simmons. As a quick reminder, SuperTotal training combines the power lifts (squat, bench press, and deadlift) with Olympic lifts (snatch and clean & jerk). So it really requires well-rounded athleticism from the lifter. There’s a video at the bottom of this post that discusses SuperTotal training in more depth if you’re interested. [Read more…]

Filed Under: 17 Week Programs, Olympic Weightlifting Programs, Powerlifting Program, Programs, SuperTotal Program
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1

14 Week Advanced Strength & Peaking Program – Squats & Science

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced

Weeks: 14

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting


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

This is a 14 week strength and peaking block for advanced powerlifters. It contains four training blocks and can be used to peak for a powerlifting meet. It was written by the highly accomplished folks at Squats & Science. [Read more…]

Filed Under: 14 Week Programs, Peaking Program, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2

6 Week Beginner Powerlifting Peaking Block – Squats & Science

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Beginner

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


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

This is a 6 week beginner powerlifting peaking block from Squats & Science.

This is a pretty unique program because there aren’t many peaking program designed strictly for the beginner powerlifter. I believe [Read more…]

Filed Under: 6 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2

10 Week Powerlifting Program (RPE, Meet Prep)

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 10

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting


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

Created and shared by /u/Kroamatik as a “generic 10 week program” structured around 4 days per week. It is designed to be started 10 weeks out from a competition or a max testing week (so the competition occurs during week 10). [Read more…]

Filed Under: 10 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 10 Week Workout Plan, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2

Deep Water Program Spreadsheet (Beginner, Intermediate, Advanced)

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Beginner, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: No

Program goal: Strength


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

Deep Water is a 4 day (or 5 day if you do the recommended active recovery) strength program designed by Jon Andersen. It runs for 6 weeks and is infamous for its “100 reps in as few sets as possible” workouts for squat, deadlift, and push press. For this reason I have included this program in the squat program and deadlift program collections as well.

You could run this only for the squat, deadlift, or overhead press, though that was not the original intent of the program. [Read more…]

Filed Under: 6 Week Programs, Deadlift Workout Program, Powerlifting Program, Programs, Squat Program, Strength Training Program
Tagged With: 4 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

8 Week Hypertrophy Program Spreadsheet (BigCoachD)

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner, Intermediate

Weeks: 8

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy


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

Edit 9/22/19: Fixed an issue with the inputs. Using a “.” (i.e. period, full stop) is now supported in the 1RM input fields.

This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. Good for off-season powerlifting training, bodybuilding, or anyone looking to increase their work capacity and get bigger.

It is a 4 day program based on linear periodization. Week 1 starts at 5×12 @50% of 1RM and adds 5% each week, gradually working up to 5×8@67.5% in week 8. [Read more…]

Filed Under: Bodybuilding Program, Powerbuilding Program, Powerlifting Program, Programs
Tagged With: 4 Day Bodybuilding Program, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1

Shortcut to SIZE Reviews

By Kyle Risley
Last updated April 23, 2020

Experience level: Beginner

Weeks: 12

Periodization: Block Periodization

Meet prep program: No

Program goal: Hypertrophy, Mass

Uses RPE: No


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

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…]

Filed Under: Bodybuilding Program, Programs
Tagged With: 4 Day Bodybuilding Program, 4 Day Split, 4 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1

Thinner Leaner Stronger Workout Program Spreadsheets

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: Indefinite

Periodization: Block Periodization

Meet prep program: No

Program goal: Fat loss, Hypertrophy


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

Thinner Leaner Stronger is a workout program focused on developing aesthetics for women. In other words: lose weight, build muscle, look better naked, etc.  It was written by Michael Matthews, a trainer who has written extensively on nutrition and aesthetics for both men and women. [Read more…]

Filed Under: Programs, Strength Training Program
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan
Squat frequency: 1, 2
Bench press frequency: 1
Deadlift frequency: 2
Overhead press frequency: 1

8 Week Powerbuilding Program (Seba Kot)

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 8

Periodization: Block Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength


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

This is an 8 week powerbuilding program designed by Seba Kot, Polish lifter (YouTube channel). This is a lightly translated version. [Read more…]

Filed Under: 8 Week Programs, Powerbuilding Program, Programs
Tagged With: 4 Day Workout Plan, 8 Week Workout Plan
Squat frequency: 2
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

10 Week Powerbuilding Program

By Kyle Risley
Last updated August 21, 2021

Experience level: Intermediate

Weeks: 10

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength


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

This 10 week powerbuilding program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for accessories. On this program you’ll hit a major compound movement (for powerlifters, likely your competition movement plus one additional) for one top set of an AMRAP before moving on to accessory exercises.

[Read more…]

Filed Under: 10 Week Programs, Powerbuilding Program, Programs
Tagged With: 10 Week Workout Plan, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Sheikburn Program Spreadsheet (Sheiko x Hepburn Method)

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Powerlifting, Strength


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

Sheikburn combines Hepburn Method style sets and rep structure (progressively adding more reps to the same weight OR adding more sets to the same rep range) Sheiko style periodization (alternating heavy days and light days).

Fans of “frankenprograms” like Megazord or GZCL / MagOrt / Deathbench will probably find this program interesting. [Read more…]

Filed Under: 4 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Workout Plan, 4 Week Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

Inverted Juggernaut Method Spreadsheet (3 Versions, + 5/3/1)

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 16

Periodization: Block Periodization, Wave Periodization

Meet prep program: No

Program goal: Powerlifting, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


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

Background on the Juggernaut Method

The Inverted Juggernaut Method (aka Inverse Juggernaut Method) is a popular variation of the well known Juggernaut Method.

As a refresher, here is the basic breakdown of the 4 weekly phases of the Juggernaut Method: [Read more…]

Filed Under: 16 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

16 Week Wave Loading Powerlifting Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 16

Periodization: Block Periodization, Wave Periodization

Meet prep program: No

Program goal: Powerlifting, Strength


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

Wave loading is a loading progression where the volume and intensity of a lift changes rapidly from set to set, rising and falling and rising and falling. This is designed to help stimulate strength adaptation more rapidly, increase an athlete’s explosiveness, and grow work capacity. [Read more…]

Filed Under: 16 Week Programs, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2

Alan Thrall Program Spreadsheet – Untamed Method

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner, Intermediate

Weeks: 13

Periodization: Block Periodization

Meet prep program: No

Program goal: Powerlifting, Strength


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

This is a 13 week program created by Barbell Medicine for Alan Thrall of Untamed Strength. Below you will find a video overview of the program, which is very important for understanding how the program works. [Read more…]

Filed Under: 13 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 4
Deadlift frequency: 2

Robert Frederick 4 Day Hypertrophy Program Spreadsheet (Modified Sheiko)

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 4, 5, 6

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


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

This is a modified version of the 4 day advanced medium load Sheiko program with more reps in the 70-80% 1RM range and a greater focus on hypertrophy. There is a little more volume overall as well. [Read more…]

Filed Under: Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2

Brendan Tietz Beginner Powerlifting Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: 4

Periodization: Block Periodization, Linear Periodization

Program goal: Powerlifting, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): No


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

August 6, 2019 Update: The spreadsheet is now available for copying and sharing. Apologies for the mix up.

A beginner powerlifting program released by Brendan Tietz. A video overview and full program details are below. [Read more…]

Filed Under: 4 Week Programs, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan, 4 Week Workout Plan
Squat frequency: 3
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 1

Brian Alsruhe Conjugate Program

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 16

Periodization: Conjugate Periodization

Meet prep program: No

Program goal: Powerlifting, Strength, Strongman

Uses RPE: No

Uses 1RM Percentage(%): Yes


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

Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program.

Max effort days [Read more…]

Filed Under: 16 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Split, 4 Day Workout Plan
Squat frequency: 1, 2
Bench press frequency: 1, 2
Deadlift frequency: 1, 2
Overhead press frequency: 1, 2

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