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The short version
- A 4-day split suits lifters who have trained consistently for a few months and want more volume.
- This plan trains chest, back and legs twice a week and gives shoulders and arms a day of their own.
- It lands at about 10–12 direct sets a week for the big muscles, in line with the ACSM's 2026 review.
- The classic alternative is upper / lower. Both work; pick the one you will stick to.
How a 4-day split works
A 4-day split is a weekly plan with four strength sessions. Each session focuses on part of the body, so every workout can go deeper on fewer muscles than a full-body day.
The two most common 4-day setups are upper / lower (two upper-body days, two lower-body days; see our upper / lower guide) and the plan below: Chest & Back, Legs, Shoulders & Arms, Full Body.
Is it right for you?
- Intermediate lifters who have outgrown three sessions a week.
- People who want more shoulder and arm work without making every session longer.
- Anyone with four free days. Two days in a row is fine here; the plan avoids hitting the same muscles back to back.
The ACSM's 2009 position stand suggests 3–4 days a week for intermediate lifters [1]. Its 2026 update found that at least two sessions a week improves strength [2].
Why each muscle gets two days
An early review found that training a muscle twice a week grew it more than once a week [3]. A larger 2019 review then showed that when total weekly sets are equal, how often you train makes little difference to muscle size [4]. For strength, more frequent training helps, with smaller gains each step up [5].
The practical takeaway: weekly sets matter most, and splitting them over two days makes them easier to do well. That is how this plan is built.
The weekly schedule
- MonChest & Back
- TueLegs
- WedRest
- ThuShoulders & Arms
- FriFull Body
- SatRest
- SunRest
The workouts
Day 1 · Chest & Back
6 exercises · 18 sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench PressRest 2–3 min | 4 | 6–8 | 2–3 min |
| Barbell Bent Over RowRest 2–3 min | 4 | 6–8 | 2–3 min |
| Dumbbell Incline Bench PressRest 2 min | 3 | 8–12 | 2 min |
| Cable PulldownRest 2 min | 3 | 8–12 | 2 min |
| Dumbbell FlyRest 90 s | 2 | 12–15 | 90 s |
| Cable Face PullRest 60–90 s | 2 | 12–15 | 60–90 s |
Day 2 · Legs
6 exercises · 18 sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Full SquatRest 2–3 min | 4 | 6–8 | 2–3 min |
| Barbell Romanian DeadliftRest 2–3 min | 3 | 8–10 | 2–3 min |
| Sled 45° Leg PressRest 2 min | 3 | 10–12 | 2 min |
| Lever Seated Leg CurlRest 90 s | 3 | 10–12 | 90 s |
| Barbell Standing Calf RaiseRest 60–90 s | 3 | 10–15 | 60–90 s |
| Hanging Leg RaiseRest 60 s | 2 | 10–15 | 60 s |
Day 3 · Shoulders & Arms
7 exercises · 20 sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Seated Overhead PressRest 2–3 min | 4 | 6–8 | 2–3 min |
| Dumbbell Lateral RaiseRest 60–90 s | 3 | 12–15 | 60–90 s |
| Dumbbell Rear Delt RaiseRest 60–90 s | 3 | 12–15 | 60–90 s |
| Barbell CurlRest 90 s | 3 | 8–12 | 90 s |
| Dumbbell Standing Triceps ExtensionRest 90 s | 3 | 10–12 | 90 s |
| Dumbbell Hammer CurlRest 60–90 s | 2 | 10–12 | 60–90 s |
| Cable PushdownRest 60–90 s | 2 | 10–12 | 60–90 s |
Day 4 · Full Body
5 exercises · 14 sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell DeadliftRest 3 min | 3 | 4–6 | 3 min |
| Dumbbell Bench PressRest 2 min | 3 | 8–12 | 2 min |
| Pull-upRest 2 min | 3 | 6–10 | 2 min |
| Bulgarian Split SquatRest 90 s | 3 | 10–12 / leg | 90 s |
| Lever Leg ExtensionRest 60–90 s | 2 | 12–15 | 60–90 s |
Weekly total: 12 direct sets for chest, 12 for quads, 10 for the back (rows, pulldowns and pull-ups, plus face pulls for the upper back) and 9 for hamstrings. The ACSM's 2026 review links 10 or more weekly sets per muscle with more growth [2].
How to progress
Use double progression: work in the rep range, add a rep when you can, and add weight once every set hits the top of the range. The ACSM suggests a 2–10% load increase when you can do one or two reps over your target [1].
On the first exercise of each day, rest long enough to repeat your reps. In trained lifters, 3 minutes of rest led to more strength and size than 1 minute [6].
Where people go wrong
- Turning arm day into a pump session. Log it and progress it like any other day.
- Doing extra sets because you feel good. Add sets slowly, a few per muscle per week, and watch how you recover.
- Skipping Friday. The full-body day carries a quarter of your weekly sets for most muscles.
FAQ
Is a 4-day split better than 3 days?
Not on its own. It gives you room for more sets, which helps once three days are not enough. Beginners usually do well on three.
Can I train two days in a row?
Yes. Monday and Tuesday train different muscles, and so do Thursday and Friday.
Upper / lower or this split?
Upper / lower trains everything exactly twice with simpler days. This split gives shoulders and arms more focused work. Pick the one you enjoy and will keep doing.
What if I miss a day?
Carry on with the next workout in order. Do not try to fit two sessions into one.
Sources
- 1American College of Sports Medicine. Position Stand: Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise, 2009; 41(3): 687–708. doi.org/10.1249/MSS.0b013e3181915670
- 2Currier BS, et al. American College of Sports Medicine Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise, 2026; 58(4): 851–872. doi.org/10.1249/MSS.0000000000003897
- 3Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, 2016; 46(11): 1689–1697. doi.org/10.1007/s40279-016-0543-8
- 4Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? Journal of Sports Sciences, 2019; 37(11): 1286–1295. doi.org/10.1080/02640414.2018.1555906
- 5Pelland JC, Remmert JF, Robinson ZP, Hinson SR, Zourdos MC. The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains. Sports Medicine, 2026; 56(2): 481–505. doi.org/10.1007/s40279-025-02344-w
- 6Schoenfeld BJ, et al. Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of Strength and Conditioning Research, 2016; 30(7): 1805–1812. doi.org/10.1519/JSC.0000000000001272
This guide is general information, not medical advice. If you have an injury or a health condition, check with a professional before you start.
