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

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

GZCL Method Spreadsheets: General Gainz, UHF, Jacked and Tan 2.0, The Rippler & More [Complete]

By Kyle Risley
Last updated May 15, 2021

Recommended by Lift Vault: Recommended
Experience level: Beginner, Intermediate
Weeks: 11, 12, 13, 15, 5
Periodization: Linear Periodization, Undulating Periodization
Meet prep program: Yes
Program goal: Powerlifting, 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

Updates:

May 18, 2020
- Added a section for “Key GZCL Concepts & Program Differences” which is a great overview of the different GZCL program options.
I removed the spreadsheet previews for most of the spreadsheets because of negative impact to page load speed, especially for mobile users. All of the spreadsheets are still there, you will just need to click on the Google Sheets link with the green icon.
In depth post on GZCLP programs added to new post

Bred from the popular Reddit user /u/gzcl (also check out his blog and personal subreddit), these easy to use spreadsheets and calculators are based on the general “GZCL Method” for powerlifting.

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PHUL Workout Routine Tips + Program Spreadsheet (Updated 2023)

By Kyle Risley
Last updated February 11, 2024

Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 13, 6
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy, 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

Short for Power Hypertrophy Upper Lower, PHUL blends power and size building principles for the athlete looking to get stronger and bigger. The PHUL program follows many of the principles of powerbuilding programming, but could also be considered a bodybuilding program.

[Read more…]

Juggernaut Training Method Base Program Spreadsheet

By Kyle Risley
Last updated May 1, 2020

Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 16
Periodization: Block 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

Juggernaut Training Method Overview

Based upon Juggernaut Training Systems and Chad Wesley Smith, the Juggernaut Method incorporates significant amounts of submaximal work to build work capacity in the lifter without [Read more…]

Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets

By Kyle Risley
Last updated August 4, 2023

Experience level: Advanced
Weeks: 13, 3
Periodization: Block Periodization, Undulating Periodization
Meet prep program: Yes
Program goal: High Volume, Peaking
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

Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. If you’re willing to build these lifts at any cost (e.g. a record attempt) then this might be the ticket!

[Read more…]

Jim Wendler’s 5/3/1 Workout Program Spreadsheets

By Kyle Risley
Last updated May 8, 2023

Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 3, 4
Periodization: Linear 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

More of a template than a strict program, many variations of 5/3/1 exist. You’ll find some of the best spreadsheets for these variations here. All of them will get you stronger by focusing on steady progression of the Big 3 lifts though. Jim Wendler’s popular 5/3/1 template was highly influential on the popular GZCL and nSuns programs.

The program is comprised of 3 and 4 week cycles, designed to run indefinitely.

[Read more…]

Jonnie Candito Linear Program Spreadsheet

By Kyle Risley
Last updated June 27, 2020

Recommended by Lift Vault: Recommended
Experience level: Beginner
Weeks: Indefinite
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy, 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

The Candito Linear Program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Now, enjoy in an easy to edit, mobile-friendly spreadsheet!

[Read more…]

Jonnie Candito 6 Week Powerlifting Program Spreadsheet

By Kyle Risley
Last updated May 3, 2023

Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 6
Periodization: Block 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

Jonnie Candito’s 6 week program is a powerlifting peaking program. It consists of several short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. It is held in especially high regard for improving the one rep max of the squat, though it programs all three lifts.

Note: Novice lifters will progress more quickly using the Candito Linear Progression Program. For a deadlift specific program, see newly the released Candito Deadlift Program.

[Read more…]