4-Day Workout Split

This 4-day split trains your upper body twice and your lower body twice a week — Monday upper, Tuesday lower, rest Wednesday, Thursday upper, Friday lower — with every exercise, set and rep below.

Equipment

Barbell, rack, bench, dumbbells, cables and the usual machines.

4 days · Upper / lower · Full gym

Day 1 · Monday

Upper A

ChestUpper BackLatsSide DeltsBicepsTriceps

~35–60 min6 exercises · 18 sets

1
Bench Press
Chest
3 × 8–12Rest 120 s
2
Seated Cable Row
Upper Back, Lats
3 × 8–12Rest 120 s
3
Lat Pulldown
Lats
3 × 8–12Rest 120 s
4
Dumbbell Lateral Raise
Side Delts
3 × 10–15Rest 60–90 s
5
Bicep Curl
Biceps
3 × 10–15Rest 60–90 s
6
Tricep Pushdown
Triceps
3 × 10–15Rest 60–90 s

Day 2 · Tuesday

Lower A

QuadsHamstringsGlutesCalvesAbs

~30–60 min6 exercises · 18 sets

1
Hack Squat
Quads
3 × 8–12Rest 120 s
2
Romanian Deadlift
Hamstrings, Glutes
3 × 8–12Rest 120 s
3
Leg Curl
Hamstrings
3 × 10–15Rest 60–90 s
4
Leg Extension
Quads
3 × 10–15Rest 60–90 s
5
Standing Calf Raise
Calves
3 × 10–15Rest 60–90 s
6
Crunch
Abs
3 × 10–15Rest 60–90 s

Day 3 · Thursday

Upper B

Front DeltsChestLatsUpper BackRear DeltsBicepsBrachialisTriceps

~40–75 min7 exercises · 21 sets

1
Dumbbell Shoulder Press
Front Delts
3 × 8–12Rest 120 s
2
Dumbbell Incline Press
Chest
3 × 8–12Rest 120 s
3
Pull-up
Lats
3 × 8–12Rest 120 s
4
Dumbbell Row
Lats, Upper Back
3 × 8–12 per sideRest 120 s
5
Cable Rear Delt Fly
Rear Delts
3 × 10–15Rest 60–90 s
6
Hammer Curl
Biceps, Brachialis
3 × 10–15Rest 60–90 s
7
Skull Crusher
Triceps
3 × 10–15Rest 60–90 s

Day 4 · Friday

Lower B

HamstringsGlutesQuadsCalvesAbs

~30–55 min5 exercises · 15 sets

1
Dumbbell Romanian Deadlift
Hamstrings, Glutes
3 × 8–12Rest 120 s
2
Leg Press
Quads
3 × 8–12Rest 120 s
3
Leg Curl
Hamstrings
3 × 10–15Rest 60–90 s
4
Standing Calf Raise
Calves
3 × 10–15Rest 60–90 s
5
Plank
Abs
3 × 30 sRest 60–90 s

Your week

Train Monday, Tuesday, Thursday and Friday and rest the other three days; any schedule with no more than two training days in a row works, such as Monday, Wednesday, Friday and Saturday.

Your week at a glance

These are the working sets each muscle gets in this plan per week, counted from the exercises above.

Muscle	Main target sets	Also worked
Lats	12	0
Hamstrings	12	0
Quads	9	0
Chest	6	0
Triceps	6	9
Upper Back	6	9
Biceps	6	12
Glutes	6	6
Calves	6	0
Abs	6	0
Front Delts	3	6
Rear Delts	3	6
Side Delts	3	3
Brachialis	3	0
Forearms	0	12
Adductors	0	6
Lower Back	0	6
Obliques	0	3

One-arm and one-leg exercises count once per set, not twice. Warm-up sets aren't counted.

How to progress on this plan

Use the same exercises for 6–8 weeks and add weight whenever you reach the top of the rep range on every set with good form.

Weeks 1–2: learn the exercises.
Pick weights you can lift for the whole rep range with 3 reps left.
Weeks 3–8: add reps, then weight.
When you hit the top of the range on all sets — for example 3 × 10 on a 6–10 lift — add the smallest weight step next time.
After 8 weeks: keep going or swap a few exercises.
If you're still adding weight, keep the plan; if a lift has stalled for two weeks, swap it for an alternative.

Other ways to split 4 days

Upper/lower is the most common 4-day split because it trains each muscle twice a week; the main alternatives are push/pull/legs plus an extra day, or one muscle group per day.

Split	Each muscle trained	Good for
Upper / lower	Twice a week	Most lifters; balanced and simple
Push / pull / legs + upper	Once or twice a week	Lifters who want a dedicated push and pull day
One muscle group per day	Once a week	Long sessions on a few muscles; least frequent

FAQ

Is a 4-day split good for building muscle?

Yes: training each muscle twice a week with about 6–12 hard sets is enough for most lifters to keep growing.

How long is each workout?

Each workout in this plan takes about 30–75 minutes, including warm-up and rest.

Can I do this 4-day split with dumbbells only?

Yes. Switch Equipment to Dumbbells only and every exercise uses dumbbells or your bodyweight.

Which days should I rest?

Rest on Wednesday and the weekend, or move the days so you never train more than two days in a row.