Collection
4-Day Workout Splits
Four sessions a week is the sweet spot once you have six months of training: enough volume to grow and time to recover. Upper/lower trains every muscle twice a week; a body-part split gives each muscle more exercises.
Programs
Upper/Lower 4-Day Split
Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · Gym4-Day Bodybuilding SplitFour days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
Intermediate · 4 times a week · GymTiered Linear Progression, 4 DaysFour sessions a week, each with a heavy main lift for 5×3, a volume lift for 3×10 and a light accessory for 3×15.
Intermediate · 4 times a week · GymDumbbell Upper/Lower Split, 4 DaysA four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.
Intermediate · 4 times a week · HomeCollections
Home Ab Workouts3-Day Muscle Building ProgramsFull Body Workouts for BeginnersDumbbell-Only Workouts at HomeGym Workout Plans for Women5×5 and Other Strength ProgramsNo-Equipment Home WorkoutsWorkouts for Fat LossBeginner Gym ProgramsWorkout Splits: Push/Pull/Legs, Upper/Lower and Body PartWorkouts by Muscle GroupPull-Up and Push-Up ProgramsGlute WorkoutsResistance Band and Kettlebell Workouts