PlanByWeek

4 Day Workout Split

12 weeks·4 days / wk·upper lower

Weeks
12
Sessions
48
Peak week
80 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Main barbell lifts are prescribed as % of 1RM; enter your maxes to see pounds or kilos.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 758 hard sets58 sets

  1. Mon

    Oct 5

    Upper (strength)

    58 min
    ExerciseSets×RepsLoad
    Bench press3 × 1065.5% 1RM (≈RPE 7)
    Barbell row3 × 10RPE 7
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise1 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  2. Tue

    Oct 6

    Lower (strength)

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 1065.5% 1RM (≈RPE 7)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Thu

    Oct 8

    Upper (volume)

    55 min
    ExerciseSets×RepsLoad
    Overhead press3 × 1065.5% 1RM (≈RPE 7)
    Pull-up3 × 10RPE 7
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row2 × 8–12RPE 8
    Face pull1 × 12–15RPE 8.5
    Incline dumbbell curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  4. Fri

    Oct 9

    Lower (volume)

    55 min
    ExerciseSets×RepsLoad
    Deadlift3 × 1065.5% 1RM (≈RPE 7)
    Front squat3 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5

Weeks 2–12 locked

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02Block 1, week 2: RPE 860 hard sets60 sets
03Block 1, week 3: RPE 963 hard sets63 sets
04Deload: 60% loads, fewer sets38 hard sets38 sets
05Block 2, week 1: RPE 765 hard sets65 sets
06Block 2, week 2: RPE 868 hard sets68 sets
07Block 2, week 3: RPE 971 hard sets71 sets
08Deload: 60% loads, fewer sets42 hard sets42 sets
09Block 3, week 1: RPE 774 hard sets74 sets
10Block 3, week 2: RPE 877 hard sets77 sets
11Block 3, week 3: RPE 980 hard sets80 sets
12Test week: rep-max check + deload48 hard sets48 sets

The numbers

About this plan

This 4 day workout split is a 4-day upper lower split for muscle growth, 12 weeks long, built from 4 rotating sessions. hard sets go 58 → 68 sets (week 6) → 80 (week 11), 744 in all.

Upper (strength) opens week 1 with Bench press 3 × 10, then Barbell row 3 × 10, of 58 sets that week. 24 exercises appear over the 12 weeks; main lifts cycle 10/8/6 reps at RPE 7/8/9, accessories 12–15. Main lifts climb to 82.5% of 1RM over 744 sets — add your maxes to see lb.

Week 12 is a rep-max check at 48 sets, after full gym deloads in weeks 4 and 8.

4 sessions and 58 sets make up week 1, with Upper (strength) the longest at 15 sets. Loading weeks average 60, 68 and 77 sets block by block.

The phases run base weeks 1–3 (58–63 sets), build weeks 5–7 (65–71 sets), peak weeks 9–11 (74–80 sets) and test week 12 (48 sets).

Weeks 1–4 run 58, 60, 63 and 38 sets.

Questions

FAQ

How many sets a week is the 4 day workout split?

58 in week 1, 68 sets in week 6, 80 in week 11 — 744 sets in total.

How is the 4 day workout split laid out?

Upper (strength), Lower (strength), Upper (volume) and Lower (volume) on 4 days; week 1 totals 58 sets.

How heavy should I lift on the 4 day workout split?

Up to 82.5% of 1RM across 744 sets; the first top set is Bench press 3 × 10.

When are the deload weeks in the 4 day workout split?

Week 4 (38 sets) and week 8 (42 sets), before the next full gym block starts heavier.

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