What is the best 4 day workout split overall?

Upper/lower (upper, lower, upper, lower) is the best 4-day split for most lifters. It trains every muscle group twice a week, which research consistently links to better muscle growth than once-weekly training, while keeping only four sessions required per week.

Is push/pull/legs good as a 4 day split?

A push/pull/legs+ split, where the fourth day repeats push or pull with different exercises, works well for lifters who prefer PPL's movement-pattern grouping but only have four days available. It's slightly less balanced in frequency than upper/lower unless the extra day is planned carefully.

What is an antagonist (agonist/antagonist) 4 day split?

It pairs opposing muscle groups in the same session, like chest and back, or biceps and triceps. This lets you superset opposing exercises to save time and keeps blood flow high in the working area, though it's a less common choice than upper/lower for pure muscle gain.

Which 4 day split is best for beginners?

Upper/lower is the easiest to learn and program for beginners, since it uses fewer total exercises per session and repeats the same movements twice weekly, which speeds up learning proper form. Push/pull/legs+ and antagonist splits are better suited to lifters with at least 6 months of consistent training.

How many sets per muscle group should a 4 day split have?

10-16 sets per muscle group per week works well across any of these three 4-day splits. Since most muscle groups train twice a week on all three layouts, that volume divides into two moderate sessions rather than one large one, which tends to be easier to recover from.

Is the 2-2-2 method better than a 4 day split?

Not for most lifters. The 2-2-2 method, two full body sessions a week, two sets per exercise, is a minimalist option built for people over 40 who want to maintain muscle with less recovery demand. A 4 day split trains each muscle with more total volume, which builds muscle and strength faster if you can recover from four sessions a week.

4 Day Workout Split: 3 Best Options Compared

The best 4 day workout split for most lifters is upper/lower (upper, lower, upper, lower), since it trains every muscle group twice weekly with only four required sessions. Below are three proven 4 day workout split options, compared directly, so you can pick the one that fits your experience level and goals.

The Three Best 4 Day Splits Compared

Split	Structure	Best for	Frequency per muscle group
Upper/Lower	Upper, Lower, Upper, Lower	Most lifters, beginners to advanced	2x/week
Push/Pull/Legs+	Push, Pull, Legs, Push or Pull	PPL fans with only 4 days	Legs 1x, push/pull 2x
Antagonist pairs	Chest/Back, Legs, Shoulders/Arms, Legs	Time-efficient supersetting	1-2x/week depending on pairing

Option 1: Upper/Lower Split (Best Overall)

Upper/lower alternates between full upper body and full lower body sessions, repeated twice across four days. It’s the most balanced option because every major muscle group gets two full training sessions a week without requiring 5-6 gym days.

Day	Focus
1	Upper A (compound-focused)
2	Lower A (compound-focused)
3	Upper B (volume-focused)
4	Lower B (volume-focused)

Sample Upper A:

Exercise	Sets	Reps
Barbell bench press	4	6-8
Barbell row	4	6-8
Overhead press	3	8-10
Lat pulldown	3	8-10
Triceps and biceps isolation	2 each	10-12

Pros: Balanced frequency, easy to program, works for all experience levels. Cons: Sessions run longer since they cover more muscle groups per workout.

See our full breakdown of the 4 day upper/lower workout plan for a complete week with sets and reps.

Option 2: Push/Pull/Legs+ (Best for PPL Fans)

This layout takes the push/pull/legs pattern and compresses it into four days by adding a repeat push or pull session instead of a second legs day.

Day	Focus
1	Push
2	Pull
3	Legs
4	Push or Pull (whichever needs more volume)

Pros: Keeps PPL’s clean movement-pattern grouping. Cons: Legs only get one dedicated session a week unless you rotate which day repeats.

Option 3: Antagonist Pairs (Best for Time Efficiency)

Antagonist splits pair opposing muscle groups (chest/back, biceps/triceps) in the same session, often using supersets to cut rest time and shorten workouts.

Day	Focus
1	Chest & Back
2	Legs
3	Shoulders & Arms
4	Legs (or full body)

Pros: Efficient sessions, less time in the gym per workout. Cons: Less even frequency across all muscle groups compared to upper/lower.

Which 4 Day Workout Split Should You Pick

If you…	Choose
Want the most proven, balanced option	Upper/Lower
Already train PPL and only have 4 days	Push/Pull/Legs+
Want shorter, superset-heavy sessions	Antagonist Pairs
Are a beginner	Upper/Lower

For a deeper comparison of split styles beyond these three, read our full workout splits explained guide, or see our 4 day workout split for women if you want the same structure built around goals like toning and glute development.

If you are tempted to train one body part per day instead, read the 5 day bro split workout routine. A bro split concentrates far more work into each session but generally needs a fifth training day and enough experience to make that single weekly session productive.

Sample Week-by-Week Schedule

Whichever 4 day workout split you pick, run it across the week like this:

Day	Upper/Lower	Push/Pull/Legs+	Antagonist Pairs
Monday	Upper A	Push	Chest & Back
Tuesday	Lower A	Pull	Legs
Wednesday	Rest	Legs	Rest
Thursday	Upper B	Push or Pull	Shoulders & Arms
Friday	Lower B	Rest	Legs (or full body)
Saturday-Sunday	Rest	Rest	Rest

Non-consecutive training days are not required for any of these three splits, but spacing sessions like this keeps recovery consistent across the week.

Let the Plan Pick Your Split For You

Choosing between these three splits, and adjusting volume as you progress, is easier with a plan built around your specific goals. Your PT’s AI plan generator recommends the right 4-day split for your experience level and automatically adjusts sets and reps as you get stronger.

References

Durkalec-Michalski K, Czlapka-Matyasik M, Podgórski T, Marchelek-Myśliwiec M, Nowaczyk PM.. High-dose medium-term HMB supplementation did not trigger body composition changes in trained and untrained males under usual conditions or high-intensity functional exercise. (2025)Back to claim
Oliver-López A, García-Valverde A, Sabido R.. Acute effect of three functional fitness training designs with equalized load on inexperienced and experienced athletes. (2025)Back to claim
Mangine GT, Staples C, Henley JW, Hines A, McGeehan KC, Chaves W, King W, Esmat TA, McLester JR, Grazer JL.. Acute effect of a multi-ingredient pre-workout supplement on pacing and kinetic expression during shorter and longer bouts of high intensity functional training. (2025)Back to claim

Frequently Asked Questions

What is the best 4 day workout split overall?: Upper/lower (upper, lower, upper, lower) is the best 4-day split for most lifters. It trains every muscle group twice a week, which research consistently links to better muscle growth than once-weekly training, while keeping only four sessions required per week.
Is push/pull/legs good as a 4 day split?: A push/pull/legs+ split, where the fourth day repeats push or pull with different exercises, works well for lifters who prefer PPL's movement-pattern grouping but only have four days available. It's slightly less balanced in frequency than upper/lower unless the extra day is planned carefully.
What is an antagonist (agonist/antagonist) 4 day split?: It pairs opposing muscle groups in the same session, like chest and back, or biceps and triceps. This lets you superset opposing exercises to save time and keeps blood flow high in the working area, though it's a less common choice than upper/lower for pure muscle gain.
Which 4 day split is best for beginners?: Upper/lower is the easiest to learn and program for beginners, since it uses fewer total exercises per session and repeats the same movements twice weekly, which speeds up learning proper form. Push/pull/legs+ and antagonist splits are better suited to lifters with at least 6 months of consistent training.
How many sets per muscle group should a 4 day split have?: 10-16 sets per muscle group per week works well across any of these three 4-day splits. Since most muscle groups train twice a week on all three layouts, that volume divides into two moderate sessions rather than one large one, which tends to be easier to recover from.
Is the 2-2-2 method better than a 4 day split?: Not for most lifters. The 2-2-2 method, two full body sessions a week, two sets per exercise, is a minimalist option built for people over 40 who want to maintain muscle with less recovery demand. A 4 day split trains each muscle with more total volume, which builds muscle and strength faster if you can recover from four sessions a week.