4 Day Workout Plans
Explore structured 4 day workout plans for muscle gain and strength, including upper/lower splits for dumbbells and full gyms.
Build a personalized plan insteadHow to choose
Four training days suit lifters who can reliably protect four sessions in their week. An upper/lower split gives each area more focused work while still allowing recovery; choose dumbbells for a home setup or a full gym plan when barbells and machines are available.
4 Day Upper Lower Workout Plan for Muscle Gain
A 4 day upper lower workout plan built for muscle gain, with sets, reps, and a progression guide for intermediate lifters training in a full gym.
- 4 days/week
- full gym
- intermediate
- ~60 min/session
Compare available plans
The options below differ mainly by goal and equipment, so choose the one you can train consistently with.
| Plan | Schedule | Equipment | Level | Best for |
|---|---|---|---|---|
| 4 Day Home Workout Plan with Bands and Bodyweight | 4 days ~40 min | resistance bands | beginner | general fitness |
| 4 Day Dumbbell Only Workout Plan for Muscle Gain | 4 days ~50 min | dumbbells only | intermediate | muscle gain |
| 4 Day Full Gym Workout Plan for Strength | 4 days ~60 min | full gym | intermediate | strength |
| 4 Day Upper Lower Workout Plan for Muscle Gain | 4 days ~60 min | full gym | intermediate | muscle gain |
| 4 Day Hypertrophy Split | 4 days ~60 min | full gym | intermediate | muscle gain |
Alternative options
- 4 DAYS · resistance bands
4 Day Home Workout Plan with Bands and Bodyweight
A four-day home upper/lower workout plan using resistance bands and bodyweight, with scalable exercises, safe setup, and time-conscious sessions.
- 4 DAYS · dumbbells only
4 Day Dumbbell Only Workout Plan for Muscle Gain
A 4 day dumbbell only upper lower split for muscle gain, with sets, reps, and progression for intermediate lifters training at home with dumbbells.
- 4 DAYS · full gym
4 Day Full Gym Workout Plan for Strength
A 4 day full gym strength training plan built around the squat, bench, deadlift, and overhead press, with sets, reps, and a progression scheme.
- 4 DAYS · full gym
4 Day Hypertrophy Split
A four-day upper/lower hypertrophy split featuring linked exercise guides, double progression, exercise substitutions, and a simple deload protocol.
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