4 day workout split
Four days is the point where every muscle works twice a week without workouts stretching to ninety minutes. The classic here is upper and lower.
Who it's for
For intermediates — anyone with six months or more behind them who has outgrown the volume of full body. Four workouts mean four evenings and time to recover: two days on, a day off, two more and the weekend.
1Upper / Lower Program in the bot
Body splits into upper and lower, each trained twice a week. More volume per group than full body, easier to recover from than a daily split. Only got two evenings? Run the same two days once a week instead.
The week, day by day
| Day | Workout |
|---|---|
| Mon | Upper |
| Tue | Lower |
| Wed | rest |
| Thu | Upper |
| Fri | Lower |
| Sat | rest |
| Sun | rest |
Sets per muscle per week
| Muscle | Sets a week |
|---|---|
| Chest | 8 |
| Back | 14 |
| Shoulders | 6 |
| Side delts | 0 |
| Rear delts | 0 |
| Biceps | 6 |
| Triceps | 6 |
| Quads | 14 |
| Hamstrings | 12 |
| Glutes | 0 |
| Calves | 8 |
| Abs | 6 |
2PHUL, 4 days Template
Power upper and lower for 3–5 reps, then hypertrophy upper and lower for 8–15. My template from catalog exercises — it's not among the bot's ready-made programs.
The week, day by day
| Day | Workout |
|---|---|
| Mon | Upper — power |
| Tue | Lower — power |
| Wed | rest |
| Thu | Upper — hypertrophy |
| Fri | Lower — hypertrophy |
| Sat | rest |
| Sun | rest |
Sets per muscle per week
| Muscle | Sets a week |
|---|---|
| Chest | 10 |
| Back | 14.5 |
| Shoulders | 6 |
| Side delts | 3 |
| Rear delts | 0 |
| Biceps | 5 |
| Triceps | 5 |
| Quads | 16 |
| Hamstrings | 6.8 |
| Glutes | 0.8 |
| Calves | 8 |
| Abs | 3 |
Day 1Upper — power
- Barbell Bench Press4×3–5
- Bent-Over Barbell Row4×3–5
- Standing Barbell Overhead Press3×5–8
- Lat Pulldown3×6–10
- Barbell Curl2×6–10
- Close-Grip Bench Press2×6–10
Day 2Lower — power
- Barbell Squat4×3–5
- Barbell Deadlift3×3–5
- Leg Press3×10–15
- Lying Leg Curl3×6–10
- Standing Calf Raise4×6–10
Day 3Upper — hypertrophy
- Incline Dumbbell Press3×8–12
- Cable Crossover3×10–15
- Seated Cable Row3×8–12
- One-Arm Dumbbell Row3×8–12
- Dumbbell Lateral Raise3×12–15
- Incline Dumbbell Curl3×10–12
- Rope Triceps Pushdown3×10–15
Day 4Lower — hypertrophy
- Front Squat3×8–12
- Dumbbell Lunges3×10–12
- Leg Extension3×10–15
- Seated Leg Curl3×10–15
- Seated Calf Raise4×10–15
- Plank3×30–60 sec
I count working sets from the program's schemes with the same rule the diary uses: a set goes in full to the exercise's muscle, and a deadlift set is split half to the back and half to the hamstrings and glutes. Muscles that only assist (triceps in a press) aren't counted. Volume targets are in the sets-per-week guide, and you can check your own plan with the volume calculator.
How to choose
"Upper / Lower" repeats the same two days twice: easier to run and to progress. PHUL has four different days: two strength days for 3–5 reps and two volume days for 8–15. It fits if you want both strength in the big lifts and volume for growth; it's also harder — the squat and deadlift strength day comes right after the upper one.
If in doubt, start with "Upper / Lower": it's the same program that lives in the bot, one tap to take it.
How to progress
Any program works as long as the load keeps going up. The simplest way is double progression: in a "3×8–12" scheme, push the reps to 12 on every set, then add weight and start again at 8. Heavy compounds for 3–6 reps grow by weight: 2.5 kg at a time on presses and 5 kg on squats and pulls, while it keeps working.
When the weight stalls for 2–3 weeks, don't scrap the program — check sleep, food and technique first, then take a deload. More in the progressive overload guide. If you log your sets, I suggest a target for each one from your last workout.
Take a program into your diary and start with day one — in the bot it's under Programs → Ready-made programs. Templates aren't in the ready-made list: build one in your programs or ask the coach — AI coach will put it together for your days.
Prefer Telegram? Open the bot — same diary.