Best 4-Day Workout Split: Complete Guide
Compare the best options for training 4 days per week. Upper Lower, Push Pull, and alternatives.
The best 4-day split is Upper/Lower: train Upper Monday/Thursday and Lower Tuesday/Friday. Each muscle gets trained 2x/week (optimal frequency) with adequate recovery. Alternatives: 4-day Push/Pull or Full Body 4x with reduced volume.
Find Your Ideal Split
Answer 5 questions and discover which 4-day split is perfect for you.
Take the QuizThe 3 Main 4-Day Options
If you can train 4 days per week, you have three main options. Each has specific advantages.
Upper/Lower Split
Split by body half: Upper (chest, back, shoulders, arms) and Lower (quads, hamstrings, glutes, calves).
Push/Pull Split (4 days)
Split by movement: Push (chest, shoulders, triceps, quads) and Pull (back, biceps, hamstrings).
Full Body 4x
Train full body 4 times per week with reduced volume per session but high frequency.
Option 1: Upper/Lower Split (Recommended)
Upper/Lower is the most popular 4-day split because it perfectly balances frequency, volume, and recovery.
Weekly Schedule
| Day | Workout | Focus |
|---|---|---|
| Monday | Upper A | Strength (5-8 reps) |
| Tuesday | Lower A | Strength (5-8 reps) |
| Wednesday | Rest | Recovery |
| Thursday | Upper B | Hypertrophy (8-12 reps) |
| Friday | Lower B | Hypertrophy (8-12 reps) |
| Sat-Sun | Rest | Recovery |
Read the complete Upper/Lower guide →
Option 2: Push/Pull Split (4 days)
Push/Pull groups movements by pattern instead of anatomical position. Push includes all pressing movements (chest, shoulders, triceps) + pushing legs (quads). Pull includes pulling (back, biceps) + pulling legs (hamstrings, glutes).
Push/Pull Weekly Schedule
| Day | Workout | Muscles |
|---|---|---|
| Monday | Push A | Chest, Shoulders, Triceps, Quads |
| Tuesday | Pull A | Back, Biceps, Rear Delts, Hamstrings, Glutes |
| Wednesday | Rest | Recovery |
| Thursday | Push B | Chest, Shoulders, Triceps, Quads |
| Friday | Pull B | Back, Biceps, Rear Delts, Hamstrings, Glutes |
Option 3: Full Body 4x
Train your entire body every session with reduced volume. Ideal for beginners wanting to maximize movement practice.
- Structure: 1-2 exercises per muscle per session
- Frequency: 4x/week per muscle
- Example: Squat, Bench, Row, OHP, Curl, Triceps every day
Comparison: Which to Choose?
| Split | Frequency | Session Length | Best For |
|---|---|---|---|
| Upper/Lower | 2x/week | 60-75 min | All levels, balanced |
| Push/Pull | 2x/week | 45-70 min | Those who prefer grouping by movement |
| Full Body 4x | 4x/week | 45-60 min | Beginners, skill practice |
Arvo Creates Your Perfect Split
Not sure which split to choose? Arvo's AI analyzes your available days, goals, and preferences to create the optimal split with personalized programming.
Try it freeHow to Choose
Choose Upper/Lower if:
- • You want the most balanced and versatile split
- • You prefer complete sessions for each body half
- • You're intermediate or advanced
Choose Push/Pull if:
- • You like grouping by movement pattern
- • You prefer dedicated push and pull sessions
- • You want to vary from traditional Upper/Lower
Choose Full Body 4x if:
- • You're a beginner wanting to practice movements often
- • You prefer shorter but more frequent sessions
- • You like training everything every time
Common 4-Day Split Mistakes
- Skipping days: Consistency is key. If you often skip, consider 3 days.
- Excessive volume: 4 days requires moderate volume per session. Don't do 30 sets per session.
- Ignoring recovery: Rest days are part of training, not wasted time.
- Consecutive days for same muscle: Don't do Upper Monday and Tuesday. Alternate.
Frequently Asked Questions
What is the best 4-day workout split?
The Upper/Lower split is generally considered the best 4-day split because it hits each muscle group twice per week (optimal frequency) while fitting into 4 days. However, the 'best' split depends on your goals, preferences, and recovery capacity.
Is 4 days a week enough to build muscle?
Yes, 4 days per week is plenty to build significant muscle. Research shows training frequency of 2x per week per muscle group is optimal for hypertrophy, which a well-designed 4-day split achieves. Many successful bodybuilders train just 4 days per week.
Is 4-day Upper Lower or Push Pull better?
Upper/Lower is typically better for 4 days because each session is more balanced in length and muscle coverage. Push/Pull over 4 days means training each pattern twice weekly but can create longer push sessions (chest + shoulders + triceps). Both work, but Upper/Lower is more popular for 4 days.
How should I schedule my 4-day split?
The classic schedule is Monday/Tuesday training, Wednesday rest, Thursday/Friday training, weekends off. Alternatively: Monday/Wednesday/Friday/Saturday with built-in rest. The key is allowing at least one rest day between training the same muscles.
Can beginners do a 4-day split?
Yes, but beginners often benefit more from 3-day Full Body splits to maximize skill development. That said, a 4-day Upper/Lower split is beginner-friendly if you can commit to 4 days consistently. Start with moderate volume and progress gradually.