Tired of random bodyweight workouts that leave you frustrated and stuck? You need a training system that delivers real results and fits your busy life.
That’s why I spent months refining different training methods to create this guide.
Today, I’ll show you a 4-day bodyweight split designed for both beginners and seasoned athletes.
This isn’t just another routine—it’s a complete system grounded in exercise science and proven success.
The best part? You can do it anywhere, anytime.
In this guide, you’ll learn:
- Why 4-day splits are ideal for building strength and endurance.
- How to structure your workouts for peak efficiency.
- A ready-to-go plan you can start immediately.
Try Our FREE Workout Planner to generate your customized workout plans
4-Day Bodyweight Only Strength Split
This split is designed to maximize strength and muscle mass using nothing but your body.
Each session targets specific muscle groups for focused intensity and proper recovery—giving every area the attention it needs.
It’s perfect if you:
- Prefer minimalist workouts without equipment.
- Want a lean, athletic physique.
- Enjoy variety and challenging bodyweight movements.
- Have good recovery ability.
Weekly Plan
- Monday: Chest & Triceps
- Tuesday: Back & Biceps
- Wednesday: Rest or Active Recovery
- Thursday: Shoulders & Arms
- Friday: Legs & Core
- Saturday: Rest or Active Recovery
- Sunday: Rest or Active Recovery
Chest & Triceps Day
| Exercise | Sets | Reps |
|---|---|---|
| Push-Ups | 4 | 6–8 |
| Wide Arm Push-Ups | 3 | 8–10 |
| Dips (on sturdy surface) | 3 | 8–12 |
| Diamond Push-Ups | 3 | 10–12 |
| Triceps Bench Dips | 3 | 10–12 |
Back & Biceps Day
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups (or Assisted) | 4 | 6–8 |
| Inverted Rows | 4 | 8–10 |
| Superman Holds | 3 | 12–15 sec |
| Chin-Ups | 3 | 8–10 |
| Bodyweight Bicep Curls | 3 | 10–12 |
Shoulders & Arms Day
| Exercise | Sets | Reps |
|---|---|---|
| Pike Push-Ups | 4 | 6–8 |
| Shoulder Taps (Plank) | 3 | 12–15 per side |
| Arm Circles (slow, controlled) | 3 | 15–20 |
| Triceps Dips | 3 | 10–12 |
| Isometric Bicep Hold | 3 | 20 sec |
Legs & Core Day
| Exercise | Sets | Reps |
|---|---|---|
| Bulgarian Split Squats | 4 | 6–8 per leg |
| Glute Bridges | 4 | 8–10 |
| Jump Squats | 3 | 10–12 |
| Side Plank | 3 | 30–60 sec per side |
| Bicycle Crunches | 3 | 15–20 per side |
| Hollow Body Hold | 3 | 20–30 sec |
4-Day Bodyweight Upper/Lower Split (2x Upper Body + 2x Lower Body)
This 4-day split organizes your training into two simple categories: upper body and lower body, each worked twice per week. Perfectly spaced for recovery, this plan maximizes strength and muscle balance using just bodyweight exercises.
Weekly Schedule
- Monday: Upper Body Workout A
- Tuesday: Lower Body Workout A
- Wednesday: Rest or Active Recovery
- Thursday: Upper Body Workout B
- Friday: Lower Body Workout B
- Saturday: Rest or Active Recovery
- Sunday: Rest or Active Recovery
Upper Body Workout A
| Exercise | Sets | Reps |
|---|---|---|
| Push-Ups | 4 | 6–8 |
| Pull-Ups (or Assisted) | 4 | 8–10 |
| Pike Push-Ups | 3 | 8–10 |
| Plank Shoulder Taps | 4 | 10–12 per side |
| Arm Circles (slow, controlled) | 3 | 15–20 |
| Bicep Curl (using towel) | 3 | 20 sec |
| Tricep Dips | 3 | 10–12 |
Lower Body Workout A
| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squats | 4 | 6–8 |
| Glute Bridges | 4 | 8–10 |
| Bulgarian Split Squats | 3 | 8–10 per leg |
| Side Lunges | 3 | 10–12 per leg |
| Calf Raises (Single-Leg) | 3 | 12–15 per leg |
| Hamstring Walkouts | 3 | 10–12 |
Upper Body Workout B
| Exercise | Sets | Reps |
|---|---|---|
| Incline Push-Ups | 4 | 8–10 |
| Single-Arm Rows (use a sturdy surface) | 4 | 8–10 per side |
| Archer Push-Ups | 3 | 8–10 |
| Superman Holds | 3 | 10–15 sec |
| Rear Delt Taps (Plank Position) | 3 | 10–12 per side |
| Tricep Push-Ups | 3 | 10–12 |
| Hammer Curl Isometric Hold (towel resistance) | 3 | 20 sec |
Lower Body Workout B
| Exercise | Sets | Reps |
|---|---|---|
| Step-Ups (use stairs or platform) | 4 | 6–8 per leg |
| Jump Squats | 3 | 10–12 |
| Bodyweight Hip Thrusts | 3 | 8–10 |
| Goblet Squats (hands clasped) | 3 | 10–12 |
| Single-Leg Deadlifts | 3 | 10–12 per leg |
| Side Plank Leg Lifts | 3 | 10–12 per side |
| Standing Calf Raises | 3 | 12–15 |
4-Day Bodyweight Push/Pull/Legs + Upper Body Focus Plan
The Push/Pull/Legs split is a simple yet powerful routine for building muscle, strength, and endurance. Combined with a dedicated upper body day, it provides a balanced, full-body approach using only bodyweight exercises.
- Push: This exercise targets the chest, shoulders, and triceps, focusing on pressing motions.
- Pull: This exercise involves the muscles responsible for pulling movements, primarily the back and biceps. It works on pulling or rowing motions, targeting the back, rear shoulders, and arms.
- Legs: This day is dedicated to the lower body, targeting the quads, hamstrings, glutes, and calves. It helps build strong, powerful legs and improves overall balance and mobility.
Weekly Schedule
- Monday: Push Day
- Tuesday: Pull Day
- Wednesday: Rest or Active Recovery
- Thursday: Legs Day
- Friday: Upper Body Focus Day
- Saturday: Rest or Active Recovery
- Sunday: Rest or Active Recovery
Push Day
| Exercise | Sets | Reps |
|---|---|---|
| Push-Ups | 4 | 6–8 |
| Pike Push-Ups | 3 | 8–10 |
| Incline Push-Ups | 3 | 10–12 |
| Shoulder Taps (Plank) | 3 | 10–12 per side |
| Tricep Dips | 3 | 10–12 |
| Diamond Push-Ups | 3 | 10–12 |
Pull Day
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups (or Assisted) | 4 | 6–8 |
| Inverted Rows (use sturdy surface) | 4 | 8–10 |
| Superman Holds | 3 | 12–15 sec |
| Rear Delt Raises (bodyweight) | 3 | 10–12 |
| Side-Lying Lat Push-Ups | 3 | 10–12 per side |
| Isometric Bicep Curl (towel resistance) | 3 | 20 set |
Legs Day
| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squats | 4 | 6–8 |
| Bulgarian Split Squats | 4 | 8–10 per leg |
| Glute Bridges | 3 | 10–12 |
| Step-Ups (use a platform) | 3 | 10–12 per leg |
| Calf Raises (Single-Leg) | 3 | 12–15 per leg |
| Hamstring Walkouts | 3 | 10–1 |
Upper Body Focus Day
| Exercise | Sets | Reps |
|---|---|---|
| Push-Ups | 4 | 8–10 |
| Pull-Ups (or Assisted) | 4 | 8–10 |
| Archer Push-Ups | 3 | 8–10 |
| Superman Raises | 3 | 10–12 |
| Pike Push-Ups | 3 | 10–12 |
| Rear Delt Taps (Plank Position) | 3 | 10–12 per side |
| Diamond Push-Ups | 3 | 10–12 |
References
- Costa, Sabrine & Boiko Ferreira, Luis Henrique & Bento, Paulo. (2023). Effects of Home-Based Exercise Programs on Mobility, Muscle Strength, Balance, and Gait in Community-Dwelling Older Adults: A Systematic Review and Meta-Analysis. Journal of Aging and Physical Activity. 31. 1-12. 10.1123/japa.2022-0221.
- Calatayud J, Borreani S, Colado JC, Martin F, Tella V, Andersen LL. Bench press and push-up at comparable levels of muscle activity results in similar strength gains. J Strength Cond Res. 2015 Jan;29(1):246-53. doi: 10.1519/JSC.0000000000000589. PMID: 24983847.
- Rodrigues F, Monteiro D, Ferraz R, Branquinho L, Forte P. The Association between Training Frequency, Symptoms of Overtraining and Injuries in Young Men Soccer Players. Int J Environ Res Public Health. 2023 Apr 11;20(8):5466. doi: 10.3390/ijerph20085466. PMID: 37107750; PMCID: PMC10138529.
- Blair SN, Kohl HW 3rd, Paffenbarger RS Jr, Clark DG, Cooper KH, Gibbons LW. Physical fitness and all-cause mortality. A prospective study of healthy men and women. JAMA. 1989 Nov 3;262(17):2395-401. doi: 10.1001/jama.262.17.2395. PMID: 2795824.
- Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. PMID: 20847704.
