Lift Vault

Free Programs and Spreadsheets

Home » 4 Day Workout Routine » Page 3

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.

Shortcut to SIZE Reviews

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:

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…]

Thinner Leaner Stronger Workout Program Spreadsheets

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,

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…]

8 Week Powerbuilding Program (Seba Kot)

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,

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…]

10 Week Powerbuilding Program

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,

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…]

Sheikburn Program Spreadsheet (Sheiko x Hepburn Method)

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,

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…]

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

By
Last updated

Recommended by Lift Vault:
Experience level:
Weeks:
Periodization: ,
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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…]

16 Week Wave Loading Powerlifting Program Spreadsheet

By
Last updated

Experience level: ,
Weeks:
Periodization: ,
Meet prep program:
Program goal: ,

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…]

Alan Thrall Program Spreadsheet – Untamed Method

By
Last updated

Experience level: ,
Weeks:
Periodization:
Meet prep program:
Program goal: ,

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…]

Robert Frederick 4 Day Hypertrophy Program Spreadsheet (Modified Sheiko)

By
Last updated

Experience level:
Weeks: , ,
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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…]

Brendan Tietz Beginner Powerlifting Program Spreadsheet

By
Last updated

Experience level:
Weeks:
Periodization: ,
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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…]

Brian Alsruhe Conjugate Program

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: , ,
Uses RPE:
Uses 1RM Percentage(%):

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…]

Westside for Skinny Bastards Program Templates (WS4SB)

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

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

Westside for skinny bastards (WS4SB) was developed by Joe DeFranco in 2008 as an effective strength training program for beginner athletes. Below you’ll find two different spreadsheets / templates for the program.

A few things to clear up up front:

  • Westside for skinny bastards is not a powerlifting program.
  • The program is geared for general strength enthusiasts, from high school students to working professionals.
  • While inspired by Westside Barbell Club, it is not affiliated with Westside or Louie Simmons.
  • Like Westside, WS4SB is a templated approach to lifting – not a strict cookie cutter program based strictly on percentages of 1RM. This will require you to do a little reading and interpretation to follow it. Don’t let this intimidate you! It’s a well documented program.

[Read more…]

Brian Alsruhe Mass Building Powerlifting Program

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: , ,
Uses RPE:
Uses 1RM Percentage(%):

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

Another free strength program from Brian Alsruhe, this time focusing on mass building. A video overview is below.

[Read more…]

16 Week Strongman Wave Program Spreadsheet

1 Comment By
Last updated

Experience level:
Weeks:
Periodization: ,
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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

Known simply as “wave program” via Strongman Ontario. It is a 16 week program, run 4 days per week.

[Read more…]

Frozenkilt 8 Week Overhead Press Program Spreadsheet

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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 Frozenkilt’s pressing program, which is an 8 week, 4 days per week program that focuses on bench press, overhead press (aka military press), and dumbbell press. [Read more…]

TSA 9 Week Beginner Powerlifting Program

By
Last updated

Recommended by Lift Vault:
Experience level:
Weeks: ,
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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 Strength Athlete (TSA) released their 9 week beginner powerlifting program (aka general beginner approach) as a follow up to their successful 9 week intermediate powerlifting program. Like the intermediate program before it, the beginner program is structured as a 4 day, 9 week program, but also includes a 4 week peak if preparing for a meet. 

[Read more…]

Strength Power and Fortitude 4 Week Powerbuilding Program Spreadsheet

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: , ,
Uses RPE:
Uses 1RM Percentage(%):

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 Strength Power and Fortitude (SPF) 4 week powerbuilding program by Brogan Pratt is an off season program for powerlifters designed to help build base strength and work capacity. It can be run as a 3 day or 4 day program and resets every 4 weeks, using an AMRAP set on week 4 to gauge progress.

[Read more…]

Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day)

By
Last updated

Recommended by Lift Vault:
Experience level:
Weeks: ,
Periodization:
Meet prep program:
Program goal: , , ,
Uses RPE:
Uses 1RM Percentage(%):

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 Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It has the option to be run as a peaking program for a meet. [Read more…]

RTS General Intermediate Program Spreadsheet – Mike Tuchscherer

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

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

Reactive Training Systems (RTS) train some of the strongest powerlifters on the planet, so when Mike Tuchscherer published a general outline for a training program people took notice. [Read more…]

GZCLP Program Spreadsheets, Progression Tips, and Accessories

By
Last updated

Recommended by Lift Vault:
Experience level: ,
Weeks:
Periodization: ,
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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

GZCLP is a linear progression strength program for beginners. It is a simpler variation of the GZCL program methodology with more rapid progression. The GZCLP program is available in three day and four day versions. It is highly customizable, allowing the individual to select a variety of lifts to perform over the course of the program.

[Read more…]