Four days per week is the sweet spot for building muscle. It gives you enough training volume to grow, enough rest days to recover, and enough flexibility to fit a real schedule.
This guide gives you two complete 4-day plans you can start this week. Option 1 is a classic Upper Lower split. Option 2 is a PHUL program (Power Hypertrophy Upper Lower) that blends strength and size work. Both are proven, both are repeatable, and both include every set, rep, and rest period you need.
Pick the one that fits your experience level, plug in the exercises, and run it for 8 to 12 weeks.
TL;DR
TL;DR
- 4 days per week hits each muscle group twice, which is the minimum frequency most research supports for hypertrophy.
- Option 1 (Upper Lower) is straightforward and works for most intermediates. All sets stay in the 8-12 rep range.
- Option 2 (PHUL) adds dedicated power days at 3-5 reps plus hypertrophy days at 8-12 reps for a broader stimulus.
- Use double progression to advance: add reps first, then add weight.
- Want a custom version built around your equipment and goals? Use the Free Workout Planner.
Why 4 Days Per Week Works for Muscle Gain
Three days works for beginners. Five or six days works for advanced lifters who can recover from high volume. But four days per week is where most people who want to build muscle should land.
Here is why.
You hit each muscle twice per week. A 2022 meta-analysis in Sports Medicine confirmed that training a muscle group at least twice per week produces significantly more hypertrophy than once per week. A 4-day upper/lower split does this automatically.
You get three rest days. Recovery is where muscle is actually built. With four training days and three off days, you have room for sleep, food, and life without feeling crushed.
Sessions stay under 75 minutes. Because you split the body across four sessions instead of cramming everything into three, each workout is shorter and more focused. That means better performance on your last sets, not just your first.
It fits real schedules. Monday, Tuesday, Thursday, Saturday. Or Monday, Wednesday, Thursday, Saturday. Most people can find four days that work, even with a demanding job.
If you are still deciding how many days to train, the Best Workout Split Guide breaks down every option from 2 days to 6.
Option 1: Upper Lower Split
The Upper Lower split is the most popular 4-day setup for a reason. It is simple, balanced, and easy to progress.
You train upper body twice and lower body twice per week. Each session uses a mix of compound exercises and isolation work in the 8-12 rep range, which is the range most associated with muscle growth.
For a deeper look at this split, see the full Upper Lower Split Guide.
Day-by-Day Plan
Upper Day A (Monday)
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Barbell Bench Press | 4 x 8-10 | 2-3 min |
| Barbell Bent Over Row | 4 x 8-10 | 2-3 min |
| Dumbbell Standing Overhead Press | 3 x 10-12 | 2 min |
| Cable Wide Grip Lat Pulldown | 3 x 10-12 | 90s |
| Dumbbell Lateral Raise | 3 x 12-15 | 60s |
| Barbell Curl | 3 x 10-12 | 90s |
| Cable Triceps Pushdown | 3 x 10-12 | 90s |
Lower Day A (Tuesday)
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Barbell Squat | 4 x 8-10 | 3 min |
| Barbell Romanian Deadlift | 3 x 10-12 | 2-3 min |
| Lever Seated Leg Press | 3 x 10-12 | 2 min |
| Lever Lying Single Leg Curl | 3 x 10-12 | 90s |
| Bulgarian Split Squat | 3 x 10-12 | 90s |
| Standing Calf Raise | 4 x 12-15 | 60s |
Upper Day B (Thursday)
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Dumbbell Incline Bench Press | 4 x 8-10 | 2-3 min |
| Cable Seated Row | 4 x 8-10 | 2-3 min |
| Dumbbell Bench Press | 3 x 10-12 | 2 min |
| Pull-Up | 3 x 8-10 | 2 min |
| Cable Standing Face Pull | 3 x 12-15 | 60s |
| Barbell Curl | 3 x 10-12 | 90s |
| Cable Triceps Pushdown | 3 x 10-12 | 90s |
Lower Day B (Saturday)
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Barbell Deadlift | 3 x 8-10 | 3 min |
| Barbell Hip Thrust | 3 x 10-12 | 2 min |
| Lever Leg Extension | 3 x 12-15 | 90s |
| Lever Lying Single Leg Curl | 3 x 10-12 | 90s |
| Bulgarian Split Squat | 3 x 10-12 | 90s |
| Standing Calf Raise | 4 x 12-15 | 60s |
Schedule note: Rest on Wednesday, Friday, and Sunday. If you need to shift days around, just keep at least one rest day between lower sessions. Your legs need 48 hours to recover from heavy squats and deadlifts.
Option 2: PHUL (Power Hypertrophy Upper Lower)
PHUL stands for Power Hypertrophy Upper Lower. It was designed to combine the best of both worlds: heavy, low-rep compound work for strength, and moderate-rep isolation work for size.
The week is split into four sessions. Two power days (upper and lower) use heavy loads in the 3-5 rep range on big lifts. Two hypertrophy days (upper and lower) use moderate loads in the 8-12 rep range with more isolation exercises.
This is a great fit if you want to get stronger and bigger at the same time. If you want to dive deeper into the science behind hypertrophy rep ranges, read the Hypertrophy Training Guide.
Day-by-Day Plan
Power Upper (Monday)
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Barbell Bench Press | 4 x 3-5 | 3 min |
| Barbell Bent Over Row | 4 x 3-5 | 3 min |
| Dumbbell Standing Overhead Press | 3 x 5-8 | 2-3 min |
| Cable Wide Grip Lat Pulldown | 3 x 6-8 | 2 min |
| Barbell Curl | 2 x 6-8 | 90s |
| Cable Triceps Pushdown | 2 x 6-8 | 90s |
Power Lower (Tuesday)
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Barbell Squat | 4 x 3-5 | 3 min |
| Barbell Deadlift | 3 x 3-5 | 3 min |
| Lever Seated Leg Press | 3 x 8-10 | 2 min |
| Lever Lying Single Leg Curl | 3 x 6-8 | 90s |
| Standing Calf Raise | 4 x 6-8 | 90s |
Hypertrophy Upper (Thursday)
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Dumbbell Incline Bench Press | 4 x 8-12 | 2 min |
| Cable Seated Row | 4 x 8-12 | 2 min |
| Dumbbell Bench Press | 3 x 10-12 | 90s |
| Pull-Up | 3 x 8-12 | 2 min |
| Dumbbell Lateral Raise | 3 x 12-15 | 60s |
| Cable Standing Face Pull | 3 x 12-15 | 60s |
| Barbell Curl | 3 x 10-12 | 90s |
| Cable Triceps Pushdown | 3 x 10-12 | 90s |
Hypertrophy Lower (Saturday)
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Barbell Romanian Deadlift | 4 x 8-12 | 2 min |
| Barbell Hip Thrust | 3 x 10-12 | 2 min |
| Lever Leg Extension | 3 x 12-15 | 90s |
| Lever Lying Single Leg Curl | 3 x 10-12 | 90s |
| Bulgarian Split Squat | 3 x 10-12 | 90s |
| Standing Calf Raise | 4 x 12-15 | 60s |
Schedule note: The Wednesday rest day between power and hypertrophy blocks is important. Power days are taxing on your nervous system. Give yourself that buffer before the hypertrophy sessions.
Exercise Substitutions
Not every gym has the same equipment. And not every exercise feels right for every body. Here are direct swaps you can make without changing the intent of the program.
| Original Exercise | Substitution | When to Use |
|---|---|---|
| Barbell Bench Press | Dumbbell Bench Press | No spotter, shoulder discomfort on barbell |
| Barbell Squat | Lever Seated Leg Press | Lower back issues, no squat rack |
| Barbell Deadlift | Barbell Romanian Deadlift | Want less fatigue, focus on hamstrings |
| Pull-Up | Cable Wide Grip Lat Pulldown | Cannot do 6+ pull-ups yet |
| Barbell Bent Over Row | Cable Seated Row | Lower back fatigue from other lifts |
| Dumbbell Standing Overhead Press | Seated Dumbbell Press | Stability issues, core fatigue |
| Bulgarian Split Squat | Walking Lunge | Balance problems on elevated rear foot |
| Barbell Hip Thrust | Glute Bridge | No hip thrust setup available |
| Lever Leg Extension | Barbell Squat (higher rep) | No leg extension machine |
| Cable Standing Face Pull | Band Pull-Apart | No cable machine |
The key rule for substitutions: swap within the same movement pattern. A row for a row. A press for a press. A squat variation for another squat variation. Do not swap a leg press for a curl.
Browse the full exercise library if you need more options.
Weekly Progression
The best progression method for a 4-day muscle gain plan is double progression. It is simple, it works, and it does not require a spreadsheet.
Here is how it works.
Step 1: Set a rep range. Every exercise in the plans above has a rep range, like 8-10 or 10-12.
Step 2: Start at the bottom of the range. If the plan says 3 x 8-10, start with a weight you can do for 3 sets of 8 reps with good form and 1-2 reps left in the tank.
Step 3: Add reps each week. Week 1 you hit 3 x 8. Week 2 you aim for 3 x 9. Week 3 you push for 3 x 10.
Step 4: Once you hit the top of the range on all sets, add weight. When you get 3 x 10, add 2.5 to 5 lbs (1 to 2.5 kg) next session and drop back to 3 x 8.
Step 5: Repeat the cycle.
Here is a concrete example for Barbell Bench Press at 3 x 8-10:
- Week 1: 155 lbs, 3 x 8
- Week 2: 155 lbs, 3 x 9
- Week 3: 155 lbs, sets of 10, 10, 9
- Week 4: 155 lbs, 3 x 10
- Week 5: 160 lbs, 3 x 8 (weight goes up, reps reset)
This is not glamorous. But it works consistently over months, which is all that matters. For a more detailed look at how to keep progressing, read the Progressive Overload Guide.
FAQ
Is PHUL better than a standard Upper Lower split for muscle gain?
They are both effective. The standard Upper Lower split keeps all your work in the hypertrophy rep range (8-12), which maximizes time under tension for growth. PHUL adds heavy power days (3-5 reps) that build strength, which lets you eventually use heavier weights on your hypertrophy days. If you are intermediate and your lifts have stalled, PHUL can break through that plateau. If you are still progressing steadily on a standard Upper Lower, stick with it.
Can beginners use a 4-day plan?
Yes, but with a caveat. If you have less than 3 months of consistent training, a 3-day full body plan will likely produce faster results because you will learn movement patterns quicker with higher frequency per exercise. Once you have a solid base and your sessions start running over 75 minutes, move to 4 days. Check the Best Workout Split Guide for help deciding.
How should I schedule rest days?
The most common setup is Monday, Tuesday, Thursday, Saturday with rest on Wednesday, Friday, and Sunday. The key rule is to avoid back-to-back lower body days, since your legs need at least 48 hours between heavy sessions. Upper body days can go back to back if needed, but spreading them out is better.
How long should I run this program?
Run it for 8 to 12 weeks before making changes. That is long enough to see measurable progress in strength and size. After that, you can swap some exercises, adjust rep ranges, or switch between the Upper Lower and PHUL templates to keep things fresh. Do not change the program every 2 weeks. Consistency is the variable most people underestimate.
What if I can only train 3 days one week?
Combine one upper and one lower session into a full body day. Hit one compound push, one compound pull, one squat pattern, and one hinge pattern. That gives you three sessions covering the full body. It is not ideal long term, but it keeps you on track for a short week. You can browse ready-made workout routines for backup templates.
Do I need to do cardio on rest days?
You do not need to, but light cardio on rest days (20-30 minutes of walking, cycling, or swimming) can improve recovery by increasing blood flow without adding meaningful fatigue. Avoid high-intensity cardio on rest days if muscle gain is your primary goal. Save your energy for the barbell.
Generate Your 4-Day Plan
Both plans in this guide are solid starting points. But the best plan is one that matches your equipment, schedule, and training history exactly.
The Free Workout Planner builds a custom 4-day plan in about 60 seconds. Tell it your goal, available equipment, and how many days you can train, and it generates a full program with exercises, sets, reps, and rest periods tailored to you.
If you want to track your workouts, log your sets, and follow your progression over time, download the LoadMuscle app. It keeps everything in one place so you do not have to remember what you lifted last week.
Four days. Two splits to choose from. One simple progression method. Pick your plan and start this week.