You’re tired of random workouts that leave you unproductive (NO GAIN). You want a training system that actually delivers results. And you need something that fits into your busy schedule.
That’s exactly why I spent many months testing different training splits to create this guide.
Today, I’m going to show you a battle-tested 4-day gym splits that’s perfect for both beginners and advanced lifters. This isn’t just another workout programs—they a complete system backed by exercise science and real-world results.
The best part? You don’t need to live in the gym to see serious gains.
In this guide, you’ll discover:
Why 4-day splits are the sweet spot for muscle growth (without burning out)
Exactly how to structure your workouts for maximum results
A plug-and-play workout plan you can start using today.
Fair warning: This isn’t some “revolutionary” program promising overnight results. It’s a science-based approach that works if you put in the work.
Push: This exercise focuses on the muscles used in pushing movements, mainly the chest, shoulders, and triceps. It targets the front of the body and emphasizes pressing or pushing 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.
The beauty of this plan is its simplicity and effectiveness. Between sessions, you get enough rest for each muscle group, allowing optimal recovery and performance.
This split is the secret weapon for pure hypertrophy. Each muscle group gets undivided attention and optimal recovery time. Think of it as giving each body part its own VIP treatment – no muscle left behind.
4 Day Strength and Hypertrophy Gym Training Program
This split is perfect if you:
Want to get both strong AND big
Love variety in your training
Have performance AND aesthetic goals
Enjoy both heavy lifting and pump work
It’s like getting two training styles for the price of one – powerlifter strength with bodybuilder aesthetics. No compromise needed.
Monday: Upper Strength
Tuesday: Lower Strength
Wednesday: Rest or Active Recovery
Thursday: Upper Hypertrophy
Friday: Lower Hypertrophy
Saturday: Rest or Active Recovery
Sunday: Rest or Active Recovery
Upper Strength Day
Exercise
Sets
Reps
Barbell Bench Press
4
4-6
Overhead Barbell Press
4
4-6
Barbell Rows
4
4-6
Weighted Pull-Ups
4
4-6
Barbell Bicep Curls
3
6-8
Close-Grip Bench Press
3
6-8
Lower Strength Day
Exercise
Sets
Reps
Barbell Squats
4
4-6
Deadlifts
4
4-6
Bulgarian Split Squats
3
6-8
Leg Press
3
6-8
Seated Calf Raises
4
8-10
Standing Calf Raises
4
8-10
Upper Hypertrophy Day
Exercise
Sets
Reps
Incline Dumbbell Bench Press
4
8-12
Dumbbell Lateral Raise
4
10-12
Cable Face Pulls
3
12-15
Dumbbell Rows
4
8-12
Lat Pulldown
4
10-12
Cable Tricep Pushdowns
3
10-12
Dumbbell Bicep Curls
3
10-12
Lower Hypertrophy Day
Exercise
Sets
Reps
Front Squats
4
8-12
Romanian Deadlifts
4
8-12
Walking Lunges
3
12-15
Leg Curls
3
12-15
Seated Calf Raise
4
12-15
Standing Calf Raise
4
12-15
Classic 4-Day Gym Workout Split
Let’s cut through the complexity and get back to what works. The Classic 4-Day Split is like that reliable friend who never lets you down – it’s straightforward, effective, and gets the job done every single time.
Monday: Upper Body (Push)
Tuesday: Lower Body
Wednesday: Rest
Thursday: Upper Body (Pull)
Friday: Lower Body
Saturday-Sunday: Rest or Active Recovery
Upper Body Push Day
Exercise
Sets
Reps
Dumbbell Bench Press
4
8-10
Arnold Press
4
8-10
Incline Barbell Press
3
10-12
Cable Lateral Raises
3
12-15
Close-Grip Bench Press
3
8-10
Overhead Cable Tricep Extension
3
10-12
Lower Body Day
Exercise
Sets
Reps
Front Squats
4
8-10
Dumbbell Romanian Deadlifts
4
8-10
Hack Squat Machine
4
10-12
Step-Ups
3
12-15
Donkey Calf Raises
4
12-15
Standing Calf Machine
4
12-15
Upper Body Pull Day
Exercise
Sets
Reps
T-Bar Rows
4
8-10
Single-Arm Dumbbell Rows
4
8-10
Seated Cable Rows
3
10-12
Face Pulls
3
12-15
Preacher Curl Machine
3
10-12
Reverse-Grip Barbell Curl
3
12-15
Lower Body Day
Exercise
Sets
Reps
Sumo Deadlifts
4
8-10
Leg Curls
4
10-12
Dumbbell Split Squats
3
10-12
Glute Bridges
3
12-15
Seated Calf Press Machine
4
12-15
Smith Machine Calf Raise
4
12-15
Full-Body 4-Day Gym Workout Routine
Unlike typical body-part splits, this approach hits your entire body each session – but with a laser focus on different performance qualities each day. It’s like having four different training personalities that work together to create a superhuman version of you.
Here’s the genius behind this split:
Strength Day: Heavy compound movements that build raw power and neural efficiency.
Hypertrophy Day: Strategic volume work that maximizes muscle growth and structural adaptation.
Endurance Day: High-volume, low-rest training that boosts work capacity and metabolic conditioning.
Power Day: Explosive movements that develop speed-strength and athletic performance.
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.
Willardson JM. A brief review: factors affecting the length of the rest interval between resistance exercise sets. J Strength Cond Res. 2006 Nov;20(4):978-84. PMID: 17194236.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.
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