4-Day Split Workout Programs

A split means training different muscle groups on different days. Four workouts a week let you give each group more volume while still recovering for the next session. This format suits people who have been training for at least a few months.

How to choose

Each muscle twice a week — the 4-day upper/lower split: two upper-body and two lower-body workouts.
Mass, classic split — the intermediate mass-building program: back + biceps, chest + triceps, legs, shoulders + abs.
Definition — the Gym Cutting Program for Men: 12–15 reps and short rests.
For women — the intermediate gym program for women: legs and glutes twice a week.
Can only train 3 times — 3-Day Split: Barbell, Machines & Pull-up Bar.

How to arrange the days

A handy layout is Mon/Tue/Thu/Fri: two days on, a rest day, two more and the weekend off. Mon/Wed/Fri/Sat also works — just avoid three workouts in a row.

How to progress

The programs use double progression: reps go up first, then the working weight. Keep records — when all sets reach the top of the rep range, add 2.5–5 kg on compound lifts. If fatigue builds up, take a week with weights 10–20% lighter and carry on.

5 plans in this collection

4-Day Upper/Lower Gym Split — Intermediate

An 8-week upper/lower split: 4 workouts a week (Mon/Tue/Thu/Fri), 32 workouts. Two different upper-body workouts (barbell presses and rows, dumbbells, cables, arms) and two lower-body workouts (squats, deadlifts and Romanian deadlifts, leg press, hip thrusts, abs), so every muscle is trained twice a week. 5–6 exercises, 3–4 sets of 8–11 reps; add 1 rep every week, +5 kg on barbell and machine lifts from week 5. For those who already train confidently.

Intermediate54 days32 workouts

Mass-Building Gym Program — Intermediate

An 8-week muscle-building program: 4 workouts a week (Mon/Tue/Thu/Fri), 32 workouts. Classic split: back + biceps → chest + triceps → legs → shoulders + abs, so every muscle group gets its own day and full volume. Barbell compound lifts (bent-over rows, bench press, squats, overhead press) followed by machine work. 5–6 exercises, 3–4 sets of 8–11 reps; add 1 rep every week, heavier weights from week 5 (+5 kg on the main lifts). Rest 90–120 seconds between sets.

Intermediate54 days32 workouts

Gym Cutting Program for Men

An 8-week 4-day cutting split, 32 workouts in total (Mon/Tue/Thu/Fri). Split: chest + biceps → back + triceps → legs + abs → shoulders + abs. 5–6 exercises per workout, 3–4 sets of 12–15 reps with short rests (45–60 s). A good fit when you want more muscle definition and less body fat.

Intermediate54 days32 workouts

Gym Workout Program for Women — Intermediate

An 8-week program for women who already train confidently: 4 workouts a week (Mon/Tue/Thu/Fri), 32 workouts. Split: glutes & hamstrings → back & shoulders → quads & glutes → chest, arms & abs, so legs and glutes are trained twice a week. Romanian deadlifts, barbell hip thrusts, squats, Bulgarian split squats and leg presses, plus machines and dumbbells for the upper body. 5 exercises, 3–4 sets of 10–13 reps; add 1 rep every week, heavier weights from week 5. If you can only train 3 times a week, just do the workouts in order.

Intermediate54 days32 workouts

3-Day Split: Barbell, Machines & Pull-up Bar

A classic 4-week split: 3 workouts a week, 12 workouts. Monday is legs (Power hack squat, barbell squats, leg curls, calves, hanging abs), Wednesday is push (overhead press, Hammer press, cable crossover, cable triceps), Friday is pull (pull-ups, barbell rows, pulldowns, biceps). 5 exercises, 3–4 sets. For people who already train confidently.

Advanced26 days12 workouts

Frequently asked questions

Is a 4-day split suitable for beginners?

It's better to start with 2–3 full-body workouts. Move to a 4-day split after a few months of regular training.

Which is better: upper/lower or a classic body-part split?

Upper/lower trains each muscle twice a week; a classic split trains it once with more volume. Both work — pick the one you can stick with.

What if I can only do 3 workouts some week?

Do the workouts in order and continue with the next one the following week — don't skip them or do two in one day.

How long is a split workout?

Usually 50–70 minutes: 5–6 exercises of 3–4 sets plus a warm-up.

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