4 day workout split guide and free spreadsheet
Intermediate · 4 days a week · 8 to 12 weeks, then reassess · Chest and triceps, back and biceps, legs, then shoulders and arms, one body part focus per day
A four-day body part split for lifters who want each session to focus on one or two muscle groups: chest and triceps, back and biceps, legs, then shoulders and arms.
Free. The spreadsheet needs no account.
How 4 day workout split works
A 4 day workout split spreads your training over four sessions a week. No single official version exists. Hevy describes five layouts: upper/lower, push/pull/legs plus one, a body part split, full body and PHUL. Arvo describes upper/lower, a four-day push/pull and full body four times a week. This page compares the first three; PHUL and full body training have their own guides on this site.
Upper/lower runs two upper body days and two lower body days, so each muscle gets two sessions a week. Hevy and Arvo both alternate two different upper sessions with two different lower sessions. Our Upper/Lower Split guide covers this layout, so we did not build it again here.
Push/pull/legs plus one runs push, pull and legs, then a fourth session. Hevy says the fourth day can be a second push, pull or legs day, a full body day or an arm day, and also shows a rotating version that cycles through push, pull and legs over three weeks.
A body part split gives each day one or two muscle groups. Hevy calls its version a bro split: chest and shoulders on Monday, back on Tuesday, legs on Thursday, and arms and abs on Friday. It says the layout lets you focus on one or two muscles per session and helps bring up a lagging muscle group. VASA lists chest and back, shoulders and arms, legs, and a full body strength day, and calls the body part approach ideal for more advanced lifters.
We built a body part split: Day 1 chest and triceps, Day 2 back and biceps, Day 3 legs, Day 4 shoulders and arms. The pairings are our own choice. Bench and close-grip bench already load the triceps, and rows and pulldowns load the biceps, so you finish the triceps and biceps with isolation work after the presses and pulls have already worked them. Day 4 gives the shoulders a session of their own and the arms a second, lighter one, three or four days after the first.
Train Monday, Tuesday, Thursday and Friday, the same weekdays Hevy uses for its body part week. Day 1 is bench press, incline dumbbell press, cable flyes, close-grip bench and pushdowns. Day 2 is deadlift, barbell row, lat pulldown, barbell curls and hammer curls. Day 3 is squat, leg press, Romanian deadlift, leg curls, leg extensions and calf raises. Day 4 is overhead press, lateral raises, rear delt flyes, dumbbell curls and skull crushers. The lifts, sets and reps are ours, not taken from a source.
The trade-off is frequency. Chest, back and legs get their direct work once a week. The 2016 meta-analysis by Schoenfeld, Ogborn and Krieger found twice a week grew more muscle than once a week. The 2019 follow-up by Schoenfeld, Grgic and Krieger pooled 25 studies and found no meaningful difference once weekly volume was matched, and Stronger by Science found once a week behind higher frequencies by a small margin. You can build muscle on this split, but you have to fit enough hard sets into each session.
Which one to pick: choose this split if you like long, focused sessions and want extra arm and shoulder work. Choose the Upper/Lower Split if you want every muscle trained twice in four days, or PHUL if you want that twice-a-week layout with two heavy days and two higher-rep days. Choose the 3 Day Split if four days is one too many, and the 5 Day Split if you can add a fifth day.
The in-app templates carry the same lifts, sets and reps, so the sample week and Start-it agree.
The schedule
Train on Monday, Tuesday, Thursday, Friday, or any other days with rest between. Every set uses the same weight, the one you can lift for the written reps.
Day 1: Chest and triceps
| Lift | Sets and reps |
|---|---|
| Bench press | 4 x 6 |
| Incline dumbbell press | 3 x 10 |
| Cable fly | 3 x 12 |
| Close-grip bench press | 3 x 8 |
| Triceps pushdown | 3 x 12 |
Day 2: Back and biceps
| Lift | Sets and reps |
|---|---|
| Deadlift | 3 x 5 |
| Barbell row | 4 x 8 |
| Lat pulldown | 3 x 10 |
| Barbell curl | 3 x 10 |
| Hammer curl | 2 x 12 |
Day 3: Legs
| Lift | Sets and reps |
|---|---|
| Squat | 4 x 6 |
| Leg press | 3 x 10 |
| Romanian deadlift | 3 x 10 |
| Leg curl | 3 x 12 |
| Leg extension | 3 x 12 |
| Calf raise | 4 x 12 |
Day 4: Shoulders and arms
| Lift | Sets and reps |
|---|---|
| Overhead press | 4 x 6 |
| Lateral raise | 3 x 15 |
| Rear delt fly | 3 x 15 |
| Dumbbell curl | 3 x 12 |
| Skull crusher | 3 x 12 |
Progression and stall rules
Reps first, then weight
Each lift has a rep target. Treat it as the bottom of a range about 2 to 4 reps wide. VASA's guide adds weight once you hit the top of your rep range in two workouts in a row, and we use the same trigger. Then drop back to the bottom of the range at the new weight. The jumps in the sheet are our own defaults, and the sheet adds one every session only so you can see the numbers move.
Stall rule
If a lift misses its rep target for three sessions in a row, cut the weight by about 10% and build back up. That figure is our rule, not one from a source.
One hard session per muscle
Chest, back, legs and shoulders get their direct work in a single session here. Take the last set of each isolation lift close to failure and keep a rep or two in reserve on bench, deadlift, squat and overhead press. This is our default.
Deload every 6 to 8 weeks
Every 6 to 8 weeks, or sooner if several lifts stall at once, run a week at about 60% of your normal weights with one set fewer per exercise. Both the timing and the numbers are ours.
Run it for a block
We suggest 8 to 12 weeks, then reassess. Keep the same lifts through the block so each session has a log to beat.
Weekly volume
Work sets per lift, counted from the schedule above (warm-ups not included).
| Lift | Sets per week |
|---|---|
| Bench press | 4 |
| Incline dumbbell press | 3 |
| Cable fly | 3 |
| Close-grip bench press | 3 |
| Triceps pushdown | 3 |
| Deadlift | 3 |
| Barbell row | 4 |
| Lat pulldown | 3 |
| Barbell curl | 3 |
| Hammer curl | 2 |
| Squat | 4 |
| Leg press | 3 |
| Romanian deadlift | 3 |
| Leg curl | 3 |
| Leg extension | 3 |
| Calf raise | 4 |
| Overhead press | 4 |
| Lateral raise | 3 |
| Rear delt fly | 3 |
| Dumbbell curl | 3 |
| Skull crusher | 3 |
Who it suits
A good fit
- Lifters with at least a few months of training who can reach the gym four days a week.
- Anyone who prefers one or two muscle groups per session and a long, focused workout.
- Lifters who want extra arm and shoulder volume, with a full day for delts and a second session for arms.
Look elsewhere if
- Beginners who can still add weight every session on a full body plan. Start there.
- Lifters who want every muscle trained twice a week in four days. Run the upper/lower split instead.
- People who often miss sessions. Miss Day 3 here and your quads go two weeks without direct work.
Common mistakes
Coasting through the one weekly session
Chest, back and legs get one direct session each. If you leave reps in the tank on every set, the week does little for them. Push the last set of each isolation lift close to failure.
Deadlifting heavy two days before leg day
Day 2 deadlifts and Day 3 Romanian deadlifts both load your hamstrings and lower back. Keep the deadlift at 3 sets of 5 with clean reps, and start the Romanian deadlift light enough to own every rep.
Wrecking your triceps before Day 4
Day 1 already hits the triceps hard with close-grip bench and pushdowns. Overhead press on Day 4 needs them too. If your press stalls, trim a pushdown set on Day 1 before you cut the press.
Skipping rear delts and calves
These are the first lifts people drop when a session runs long. They are also the only direct work those muscles get all week.
Changing exercises every week
You cannot see progress if the lifts keep moving. Keep the same list for a full 8 to 12 week block and beat your last logged session.
Your sample week
For each lift, enter: Weight you use for your working sets. The weights below update as you type. Your numbers stay in your browser and are not saved. The numbers shown are an example lifter.
Day 1: Chest and triceps
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 6 | 135 |
| 2 | 6 | 135 |
| 3 | 6 | 135 |
| 4 | 6 | 135 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 10 | 40 |
| 2 | 10 | 40 |
| 3 | 10 | 40 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 12 | 25 |
| 2 | 12 | 25 |
| 3 | 12 | 25 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 8 | 115 |
| 2 | 8 | 115 |
| 3 | 8 | 115 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 12 | 40 |
| 2 | 12 | 40 |
| 3 | 12 | 40 |
Day 2: Back and biceps
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 225 |
| 2 | 5 | 225 |
| 3 | 5 | 225 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 8 | 115 |
| 2 | 8 | 115 |
| 3 | 8 | 115 |
| 4 | 8 | 115 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 10 | 100 |
| 2 | 10 | 100 |
| 3 | 10 | 100 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 10 | 55 |
| 2 | 10 | 55 |
| 3 | 10 | 55 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 12 | 25 |
| 2 | 12 | 25 |
Day 3: Legs
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 6 | 185 |
| 2 | 6 | 185 |
| 3 | 6 | 185 |
| 4 | 6 | 185 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 10 | 200 |
| 2 | 10 | 200 |
| 3 | 10 | 200 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 10 | 135 |
| 2 | 10 | 135 |
| 3 | 10 | 135 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 12 | 70 |
| 2 | 12 | 70 |
| 3 | 12 | 70 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 12 | 80 |
| 2 | 12 | 80 |
| 3 | 12 | 80 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 12 | 95 |
| 2 | 12 | 95 |
| 3 | 12 | 95 |
| 4 | 12 | 95 |
Day 4: Shoulders and arms
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 6 | 85 |
| 2 | 6 | 85 |
| 3 | 6 | 85 |
| 4 | 6 | 85 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 15 | 15 |
| 2 | 15 | 15 |
| 3 | 15 | 15 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 15 | 10 |
| 2 | 15 | 10 |
| 3 | 15 | 10 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 12 | 20 |
| 2 | 12 | 20 |
| 3 | 12 | 20 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 12 | 50 |
| 2 | 12 | 50 |
| 3 | 12 | 50 |
The spreadsheet
The file has three sheets: your numbers, the full week with every weight as a formula, and a progress table that carries the weights forward. It opens in Excel, Numbers and LibreOffice. The weights in the link below use the numbers you typed above.
Open it in Google Sheets
- Download the .xlsx file above.
- Go to Google Drive and choose New, then File upload, and pick the file.
- Double-click the uploaded file and choose Open with Google Sheets.
- Choose File, then Save as Google Sheets so you can edit it.
Want the weights to follow you into the gym? Create a free account and the program loads into Train for you.
How it compares
4 day workout split vs Upper/lower split
Also four days, but it trains every muscle twice a week with two upper and two lower sessions. Pick it if you want the twice-a-week frequency that the 2016 meta-analysis favored, or if you are newer to splits. Pick this body part split if you prefer one or two muscle groups per session and want more arm and shoulder work. Read the Upper/lower split guide.
4 day workout split vs PHUL
Also four days: two upper and two lower sessions, one heavy and one higher-rep day for each half, so every muscle trains twice a week. Pick it if you want strength and size work in the same week. Pick this split if you prefer one or two muscle groups per session and a full day for shoulders. Read the PHUL guide.
4 day workout split vs 3 day workout split
Three days: upper, lower and full body, so most large muscles get two sessions. Pick it if you can only train three days. Pick this split if you have a fourth day and want each muscle group to have a session of its own. Read the 3 day workout split guide.
4 day workout split vs 5 day workout split
Five days of upper, lower, push, pull and legs, with every muscle trained twice. Pick it if you can train five days and want more weekly volume. Pick this split if four days is your limit. Read the 5 day workout split guide.
4 day workout split vs Bro split
The five-day body part split, with chest, back, shoulders, legs and arms each on their own day. Pick it if you want a dedicated arm day and can train five times. This split covers the same muscles in four days. Read the Bro split guide.
4 day workout split vs Push/Pull/Legs
Groups muscles by movement and usually runs six days to hit each muscle twice. Pick it if you can train six days. Pick this split if you want four days with body part sessions. Read the Push/Pull/Legs guide.
Load 4 day workout split into Train and log each session against the plan.
Start it in Symmetric StrengthCommon questions
What is the best 4 day workout split?
Upper/lower trains each muscle twice a week. A body part split like this one gives each muscle group a long, focused session. Push/pull/legs plus one suits people who like that structure and want a flexible fourth day. If you have no preference, start with upper/lower for the twice-a-week frequency. Pick this body part split if you want long sessions on one or two muscle groups.
Is training each muscle once a week enough?
It can work if the weekly volume is there. The 2019 meta-analysis by Schoenfeld, Grgic and Krieger found that frequency made no meaningful difference when weekly sets were matched. The 2016 analysis by Schoenfeld, Ogborn and Krieger favored twice a week, and Stronger by Science found a small edge for higher frequencies. On this split, get your weekly sets done in that one session and take the last set of each isolation lift close to failure.
What is a good 4 day split for building muscle?
Any of the three main layouts can build muscle if you train hard and add weight or reps over time. This one gives chest, back and shoulders 10 working sets each in one session, plus 3 sets of close-grip bench for the chest and triceps. Legs get 20 sets on Day 3: 10 for the quads, 6 for the hamstrings and 4 for the calves. If a muscle lags, add one or two sets to its day at a time.
Which days should I train?
Monday, Tuesday, Thursday and Friday is the simplest week and leaves Wednesday and the weekend free. Keep at least one rest day between Day 2 and Day 3 so your hamstrings recover from the deadlifts.
How is this different from the bro split?
Our Bro Split guide runs five days with one muscle group per day, including a separate arm day. Hevy uses the same name for a four-day body part week. This version fits the same idea into four days by pairing chest with triceps, back with biceps, and shoulders with a second arm session.
Do the in-app templates match this?
Yes. Start-it loads the four 4 Day Split templates with the same lifts, sets and reps as the sample week.
Know where you stand
Before you start, check how your lifts compare on the strength standards, estimate a max with the one-rep max calculator, or score your total with the DOTS calculator.
Sources and credit
The 4 day split is our own program. The common 4-day layouts are described in our own words from Hevy, VASA Fitness and Arvo, and the training frequency facts come from the Schoenfeld meta-analyses and Stronger by Science. The day pairings, lifts, sets and in-app templates are our own.
- 4 Day Workout Split: The Complete Guide (Hevy)
- The Ultimate 4 Day Workout Split Guide (VASA Fitness)
- Best 4-Day Workout Split: Complete Guide (Arvo)
- Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis (Schoenfeld et al., Sports Medicine, 2016)
- Summary of Schoenfeld, Grgic and Krieger (2019), How many times per week should a muscle be trained to maximise muscle hypertrophy? (Coach Athletics)
- Training Frequency for Muscle Growth: What the Data Say (Stronger by Science)
Checked . Symmetric Strength is not affiliated with Hevy, VASA Fitness, Arvo, Stronger by Science or Coach Athletics. Program names are used only to identify the programs.