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
- Jim Wendler's 5/3/1
- Beginner Bodybuilder Program (Ripped Body)
- Juggernaut Method
- TSA 9 Week Intermediate Powerlifting Program
- Calgary Barbell 8 & 16 Week Powerlifting Programs
- Greg Nuckols 28 Programs
- Jonnie Candito 6 Week Powerlifting Program
You can check out the latest 4 day workout programs below.
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…]
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…]
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…]
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.