PlanByWeek

4 Day Workout Split

12 weeks·4 days / wk·upper lower

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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
02Block 1, week 2: RPE 860 hard sets60 sets
4 sessions

  1. Mon

    Oct 12

    Upper (strength)

    58 min
    ExerciseSets×RepsLoad
    Bench press3 × 874% 1RM (≈RPE 8)
    Barbell row3 × 8RPE 8
    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 13

    Lower (strength)

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 874% 1RM (≈RPE 8)
    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 15

    Upper (volume)

    58 min
    ExerciseSets×RepsLoad
    Overhead press3 × 874% 1RM (≈RPE 8)
    Pull-up3 × 8RPE 8
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 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 16

    Lower (volume)

    58 min
    ExerciseSets×RepsLoad
    Deadlift4 × 874% 1RM (≈RPE 8)
    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
03Block 1, week 3: RPE 963 hard sets63 sets
4 sessions

  1. Mon

    Oct 19

    Upper (strength)

    61 min
    ExerciseSets×RepsLoad
    Bench press3 × 681% 1RM (≈RPE 9)
    Barbell row3 × 6RPE 9
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  2. Tue

    Oct 20

    Lower (strength)

    61 min
    ExerciseSets×RepsLoad
    Back squat4 × 681% 1RM (≈RPE 9)
    Romanian deadlift4 × 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 22

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Overhead press3 × 681% 1RM (≈RPE 9)
    Pull-up3 × 6RPE 9
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull2 × 12–15RPE 8.5
    Incline dumbbell curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  4. Fri

    Oct 23

    Lower (volume)

    58 min
    ExerciseSets×RepsLoad
    Deadlift4 × 681% 1RM (≈RPE 9)
    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
04Deload: 60% loads, fewer sets38 hard sets38 sets
4 sessions

  1. Mon

    Oct 26

    Upper (strength)

    42 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Barbell row2 × 5RPE 6
    Overhead press1 × 8–12RPE 6
    Pull-up1 × 8–12RPE 6
    Lateral raise1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  2. Tue

    Oct 27

    Lower (strength)

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 8–12RPE 6
    Bulgarian split squat2 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6
    Hanging knee raise1 × 12–15RPE 6

  3. Thu

    Oct 29

    Upper (volume)

    39 min
    ExerciseSets×RepsLoad
    Overhead press2 × 560% 1RM (≈RPE 6)
    Pull-up2 × 5RPE 6
    Incline dumbbell press1 × 8–12RPE 6
    Chest-supported row1 × 8–12RPE 6
    Face pull1 × 12–15RPE 6
    Incline dumbbell curl1 × 12–15RPE 6
    Cable pushdown1 × 12–15RPE 6

  4. Fri

    Oct 30

    Lower (volume)

    39 min
    ExerciseSets×RepsLoad
    Deadlift3 × 560% 1RM (≈RPE 6)
    Front squat2 × 8–12RPE 6
    Barbell hip thrust1 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Seated leg curl1 × 12–15RPE 6
    Ab wheel rollout1 × 12–15RPE 6
05Block 2, week 1: RPE 765 hard sets65 sets
4 sessions

  1. Mon

    Nov 2

    Upper (strength)

    64 min
    ExerciseSets×RepsLoad
    Bench press3 × 1066.5% 1RM (≈RPE 7.25)
    Barbell row3 × 10RPE 7.25
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  2. Tue

    Nov 3

    Lower (strength)

    61 min
    ExerciseSets×RepsLoad
    Back squat4 × 1066.5% 1RM (≈RPE 7.25)
    Romanian deadlift4 × 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

    Nov 5

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Overhead press3 × 1066.5% 1RM (≈RPE 7.25)
    Pull-up3 × 10RPE 7.25
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull2 × 12–15RPE 8.5
    Incline dumbbell curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  4. Fri

    Nov 6

    Lower (volume)

    61 min
    ExerciseSets×RepsLoad
    Deadlift4 × 1066.5% 1RM (≈RPE 7.25)
    Front squat4 × 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
06Block 2, week 2: RPE 868 hard sets68 sets
4 sessions

  1. Mon

    Nov 9

    Upper (strength)

    64 min
    ExerciseSets×RepsLoad
    Bench press3 × 875% 1RM (≈RPE 8.25)
    Barbell row3 × 8RPE 8.25
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  2. Tue

    Nov 10

    Lower (strength)

    64 min
    ExerciseSets×RepsLoad
    Back squat4 × 875% 1RM (≈RPE 8.25)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 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

    Nov 12

    Upper (volume)

    64 min
    ExerciseSets×RepsLoad
    Overhead press3 × 875% 1RM (≈RPE 8.25)
    Pull-up3 × 8RPE 8.25
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull2 × 12–15RPE 8.5
    Incline dumbbell curl2 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  4. Fri

    Nov 13

    Lower (volume)

    64 min
    ExerciseSets×RepsLoad
    Deadlift4 × 875% 1RM (≈RPE 8.25)
    Front squat4 × 8–12RPE 8
    Barbell hip thrust3 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5
07Block 2, week 3: RPE 971 hard sets71 sets
4 sessions

  1. Mon

    Nov 16

    Upper (strength)

    68 min
    ExerciseSets×RepsLoad
    Bench press3 × 682.5% 1RM (≈RPE 9.25)
    Barbell row3 × 6RPE 9.25
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Nov 17

    Lower (strength)

    68 min
    ExerciseSets×RepsLoad
    Back squat4 × 682.5% 1RM (≈RPE 9.25)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Lying leg curl3 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Thu

    Nov 19

    Upper (volume)

    68 min
    ExerciseSets×RepsLoad
    Overhead press3 × 682.5% 1RM (≈RPE 9.25)
    Pull-up3 × 6RPE 9.25
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull2 × 12–15RPE 8.5
    Incline dumbbell curl2 × 12–15RPE 8.5
    Cable pushdown2 × 12–15RPE 8.5

  4. Fri

    Nov 20

    Lower (volume)

    64 min
    ExerciseSets×RepsLoad
    Deadlift4 × 682.5% 1RM (≈RPE 9.25)
    Front squat4 × 8–12RPE 8
    Barbell hip thrust3 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5
08Deload: 60% loads, fewer sets42 hard sets42 sets
4 sessions

  1. Mon

    Nov 23

    Upper (strength)

    45 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Barbell row3 × 5RPE 6
    Overhead press1 × 8–12RPE 6
    Pull-up1 × 8–12RPE 6
    Lateral raise1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  2. Tue

    Nov 24

    Lower (strength)

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 8–12RPE 6
    Bulgarian split squat2 × 12–15RPE 6
    Lying leg curl2 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6
    Hanging knee raise1 × 12–15RPE 6

  3. Thu

    Nov 26

    Upper (volume)

    42 min
    ExerciseSets×RepsLoad
    Overhead press3 × 560% 1RM (≈RPE 6)
    Pull-up2 × 5RPE 6
    Incline dumbbell press1 × 8–12RPE 6
    Chest-supported row1 × 8–12RPE 6
    Face pull1 × 12–15RPE 6
    Incline dumbbell curl1 × 12–15RPE 6
    Cable pushdown1 × 12–15RPE 6

  4. Fri

    Nov 27

    Lower (volume)

    42 min
    ExerciseSets×RepsLoad
    Deadlift3 × 560% 1RM (≈RPE 6)
    Front squat2 × 8–12RPE 6
    Barbell hip thrust2 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Seated leg curl1 × 12–15RPE 6
    Ab wheel rollout1 × 12–15RPE 6
09Block 3, week 1: RPE 774 hard sets74 sets
4 sessions

  1. Mon

    Nov 30

    Upper (strength)

    71 min
    ExerciseSets×RepsLoad
    Bench press4 × 1066.5% 1RM (≈RPE 7.5)
    Barbell row3 × 10RPE 7.5
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Dec 1

    Lower (strength)

    71 min
    ExerciseSets×RepsLoad
    Back squat4 × 1066.5% 1RM (≈RPE 7.5)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Lying leg curl3 × 12–15RPE 8.5
    Standing calf raise3 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Thu

    Dec 3

    Upper (volume)

    68 min
    ExerciseSets×RepsLoad
    Overhead press3 × 1066.5% 1RM (≈RPE 7.5)
    Pull-up3 × 10RPE 7.5
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull2 × 12–15RPE 8.5
    Incline dumbbell curl2 × 12–15RPE 8.5
    Cable pushdown2 × 12–15RPE 8.5

  4. Fri

    Dec 4

    Lower (volume)

    68 min
    ExerciseSets×RepsLoad
    Deadlift4 × 1066.5% 1RM (≈RPE 7.5)
    Front squat4 × 8–12RPE 8
    Barbell hip thrust3 × 12–15RPE 8.5
    Leg extension3 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5
10Block 3, week 2: RPE 877 hard sets77 sets
4 sessions

  1. Mon

    Dec 7

    Upper (strength)

    74 min
    ExerciseSets×RepsLoad
    Bench press4 × 875% 1RM (≈RPE 8.5)
    Barbell row4 × 8RPE 8.5
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Dec 8

    Lower (strength)

    71 min
    ExerciseSets×RepsLoad
    Back squat4 × 875% 1RM (≈RPE 8.5)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Lying leg curl3 × 12–15RPE 8.5
    Standing calf raise3 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Thu

    Dec 10

    Upper (volume)

    71 min
    ExerciseSets×RepsLoad
    Overhead press4 × 875% 1RM (≈RPE 8.5)
    Pull-up3 × 8RPE 8.5
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull2 × 12–15RPE 8.5
    Incline dumbbell curl2 × 12–15RPE 8.5
    Cable pushdown2 × 12–15RPE 8.5

  4. Fri

    Dec 11

    Lower (volume)

    71 min
    ExerciseSets×RepsLoad
    Deadlift4 × 875% 1RM (≈RPE 8.5)
    Front squat4 × 8–12RPE 8
    Barbell hip thrust3 × 12–15RPE 8.5
    Leg extension3 × 12–15RPE 8.5
    Seated leg curl3 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5
11Block 3, week 3: RPE 980 hard sets80 sets
4 sessions

  1. Mon

    Dec 14

    Upper (strength)

    74 min
    ExerciseSets×RepsLoad
    Bench press4 × 682.5% 1RM (≈RPE 9.5)
    Barbell row4 × 6RPE 9.5
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Dec 15

    Lower (strength)

    74 min
    ExerciseSets×RepsLoad
    Back squat4 × 682.5% 1RM (≈RPE 9.5)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Lying leg curl3 × 12–15RPE 8.5
    Standing calf raise3 × 12–15RPE 8.5
    Hanging knee raise3 × 12–15RPE 8.5

  3. Thu

    Dec 17

    Upper (volume)

    74 min
    ExerciseSets×RepsLoad
    Overhead press4 × 682.5% 1RM (≈RPE 9.5)
    Pull-up4 × 6RPE 9.5
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull2 × 12–15RPE 8.5
    Incline dumbbell curl2 × 12–15RPE 8.5
    Cable pushdown2 × 12–15RPE 8.5

  4. Fri

    Dec 18

    Lower (volume)

    74 min
    ExerciseSets×RepsLoad
    Deadlift4 × 682.5% 1RM (≈RPE 9.5)
    Front squat4 × 8–12RPE 8
    Barbell hip thrust3 × 12–15RPE 8.5
    Leg extension3 × 12–15RPE 8.5
    Seated leg curl3 × 12–15RPE 8.5
    Ab wheel rollout3 × 12–15RPE 8.5
12Test week: rep-max check + deload48 hard sets48 sets
4 sessions

  1. Mon

    Dec 21

    Upper (strength)

    48 min
    ExerciseSets×RepsLoad
    Bench press3 × AMRAP70% 1RM
    Barbell row3 × AMRAP1 set to RPE 9
    Overhead press2 × 8–12RPE 7
    Pull-up1 × 8–12RPE 7
    Lateral raise1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7

  2. Tue

    Dec 22

    Lower (strength)

    48 min
    ExerciseSets×RepsLoad
    Back squat3 × AMRAP70% 1RM
    Romanian deadlift2 × 8–12RPE 7
    Bulgarian split squat2 × 12–15RPE 7
    Lying leg curl2 × 12–15RPE 7
    Standing calf raise2 × 12–15RPE 7
    Hanging knee raise1 × 12–15RPE 7

  3. Thu

    Dec 24

    Upper (volume)

    48 min
    ExerciseSets×RepsLoad
    Overhead press3 × AMRAP70% 1RM
    Pull-up3 × AMRAP1 set to RPE 9
    Incline dumbbell press2 × 8–12RPE 7
    Chest-supported row1 × 8–12RPE 7
    Face pull1 × 12–15RPE 7
    Incline dumbbell curl1 × 12–15RPE 7
    Cable pushdown1 × 12–15RPE 7

  4. Fri

    Dec 25

    Lower (volume)

    48 min
    ExerciseSets×RepsLoad
    Deadlift3 × AMRAP70% 1RM
    Front squat2 × 8–12RPE 7
    Barbell hip thrust2 × 12–15RPE 7
    Leg extension2 × 12–15RPE 7
    Seated leg curl2 × 12–15RPE 7
    Ab wheel rollout1 × 12–15RPE 7

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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