A 4-day split is one of the most reliable setups for building muscle because it gives you enough weekly volume without crushing your recovery.
You train often enough to progress, but you still get enough rest days to keep performance high on your main lifts.
If your goal is to add visible size and stop guessing every week, this structure is hard to beat.
TL;DR
- A 4-day workout planner is ideal when you want muscle gain and sustainable recovery.
- The best default setup is Upper A, Lower A, Upper B, Lower B.
- Keep your core lifts stable for 8 to 12 weeks and progress reps before load.
- Use a simple fatigue check each week so you can push hard without burning out.
- Build your personalized version in the Free Workout Planner.
Who this is for
This guide is a strong fit if:
- You can train 4 days per week consistently.
- You want muscle gain first, with strength as a close secondary goal.
- You want structure but do not want a 6-day schedule.
- You want a plan that works at home, gym, or mixed.
If you are brand new to training, start with Best Workout Planner for Beginners (2026), then move to this setup once weekly consistency is stable.
Why 4 days works so well for hypertrophy
A good hypertrophy planner needs three things:
- Enough hard sets per muscle group each week.
- Sufficient frequency to practice key lifts and improve execution.
- Enough recovery to repeat quality sessions next week.
A 4-day split checks all three boxes.
Compared with a 3-day split, you can distribute volume better across the week. Compared with a 5 to 6-day split, recovery and adherence are usually easier.
If you want pre-built structure examples by goal, browse Strength routines and Glutes and Legs routines.
Quick setup checklist
Before you choose exercises, lock these decisions first:
| Item | Recommendation |
|---|---|
| Weekly frequency | 4 sessions |
| Split type | Upper/Lower |
| Main goal | Muscle gain |
| Block length | 8 to 12 weeks |
| Progression style | Double progression |
| Effort target | Leave 1 to 2 reps in reserve |
| Deload strategy | 1 lower-stress week every 6 to 8 weeks (as needed) |
This keeps your plan simple and measurable.
Core 4-day split template
The default structure:
- Day 1: Upper A
- Day 2: Lower A
- Day 3: Rest or light activity
- Day 4: Upper B
- Day 5: Lower B
- Day 6: Rest
- Day 7: Rest
Session blueprint (easy to follow)
Each workout can follow the same flow:
- Main compound lift (strength-hypertrophy focus)
- Secondary compound lift
- 2 to 3 accessory movements
- Optional short finisher
This is enough to drive growth without turning sessions into 90-minute marathons.
Example exercise menu (home or gym adaptable)
Use linked movements as anchors and swap equivalent variations when needed.
| Day | Focus | Anchor exercises | Sets x reps |
|---|---|---|---|
| Upper A | Push + Pull balance | Dumbbell Bench Press, Pull-Up | 3 to 4 x 6-10 |
| Lower A | Hip + unilateral | Barbell Hip Thrust, Walking Lunge | 3 to 4 x 8-12 |
| Upper B | Volume + control | Push up (on knees), Inverted Row under Table | 3 to 4 x 8-15 |
| Lower B | Squat + core | Barbell Sumo Squat, Dead Bug | 3 to 4 x 6-12 |
You do not need endless variety. You need high-quality repetition and measurable progression.
How much volume you actually need
Use these weekly hard set ranges as a starting point:
- Large muscle groups: 10 to 16 sets
- Smaller muscle groups: 6 to 12 sets
If recovery is excellent and performance is rising, increase gradually. If recovery is poor, reduce slightly.
Do not jump to high volume on week one.
Step-by-step progression system
Step 1: Pick rep ranges by exercise type
- Main compounds: 6 to 10
- Secondary compounds: 8 to 12
- Accessories: 10 to 15
Step 2: Use double progression
For each lift:
- Start at lower end of rep range.
- Add reps each week while form stays clean.
- Increase load after hitting top reps across all working sets.
Step 3: Keep effort honest
Most sets should end with 1 to 2 reps in reserve.
If every set goes to failure, fatigue climbs too quickly and progression quality usually drops.
Step 4: Add sets only when needed
Increase set count only if:
- You recover well
- Performance is stable or rising
- Session quality remains high
Step 5: Review weekly
Track:
- Load and reps on anchor lifts
- Session completion rate
- Sleep quality
- Perceived fatigue
Tracking is easier inside the LoadMuscle app, but notebook or sheet works if used consistently.
8-week execution model
Use this as a practical timeline.
| Weeks | Focus |
|---|---|
| 1 to 2 | Learn movement standards, lock technique, conservative loads |
| 3 to 5 | Progress reps and load steadily |
| 6 to 7 | Push performance on anchor lifts while keeping form quality |
| 8 | Assess fatigue and run a lighter week if needed |
Then either repeat with slightly better starting numbers or make small exercise swaps.
Recovery rules that protect muscle gain
You do not grow from the workout itself. You grow by recovering from it.
Minimum recovery targets:
- Sleep: 7 to 9 hours
- Protein: consistent daily intake
- Low-stress movement on rest days
- Reasonable training stress, not all-out every session
Red flags to watch:
- Performance drops for 2+ sessions
- Motivation and sleep quality decline together
- Soreness stays high for multiple days
When these happen, reduce volume for one week.
Common mistakes (and fixes)
Mistake 1: Doing too much too soon
Fix: Start in the middle of the volume range and earn increases.
Mistake 2: Rotating exercises every week
Fix: Keep anchor lifts stable for at least 8 weeks.
Mistake 3: Confusing fatigue with progress
Fix: Judge progress by measurable outputs, not soreness.
Mistake 4: Ignoring lower body progression
Fix: Give lower sessions the same attention and logging precision as upper sessions.
Mistake 5: No deload strategy
Fix: Plan a lower-stress week when fatigue signals stack up.
FAQ
Is 4 days enough to build serious muscle?
Yes. For most lifters, 4 focused sessions are enough to build substantial size if progression and nutrition are managed well.
Upper/lower or full body on 4 days?
Upper/lower is usually simpler to organize and recover from. Full body can work, but sessions often need tighter time control.
Can I do this at home?
Yes. Use bodyweight and dumbbell variations while keeping the same progression rules.
How long should I run one 4-day block?
Run 8 to 12 weeks before major structural changes.
What if I miss one session this week?
Continue in order and keep the weekly sequence intact. Do not restart from day one.
Next step
Use this structure to build your first 8-week block, then personalize exercise choices based on your equipment.
You can generate a tailored version in the Free Workout Planner. If you want a split-specific companion, read Upper Lower Workout Planner: Complete Setup.