Free Workout Templates
Four days a week is the classic sweet spot between volume and recovery — enough sessions to give each muscle group focused attention, with three full rest days. All plans below are free with every set and rep laid out.
Strength and muscle in one plan: two heavy power days (3-5 reps) and two size days (8-15 reps) …
For experienced lifters who have stalled. Main lifts end with an AMRAP set to measure progress,…
An intermediate 4-day bodyweight athletic performance program. Power and speed days across uppe…
An intermediate 4-day gym athletic performance program. Alternating power and speed days across…
A 4-day intermediate CrossFit program pairing barbell strength with varied metcons. Olympic-lif…
An intermediate bodyweight endurance program with upper and lower splits. High-rep movements an…
An intermediate bodyweight fat-loss program. Four structured sessions per week with upper and l…
An intermediate 4-day gym fat-loss program. Compound lifts at moderate loads with short rest ke…
An intermediate 4-day upper/lower split using only bodyweight. Increase training volume and int…
An intermediate 4-day bodyweight program pairing synergistic muscle groups each session for max…
An intermediate 4-day upper/lower dumbbell program designed for home or gym use. Build size and…
An intermediate 4-day dumbbell program pairing synergistic muscle groups — chest & triceps, bac…
An intermediate 4-day upper/lower gym program combining free weights, cables, and machines. Bui…
An intermediate 4-day full-gym program pairing chest & triceps, back & biceps, shoulders & core…
An intermediate 4-day kettlebell upper/lower program. Increase training volume and introduce th…
An intermediate 4-day kettlebell program pairing chest & triceps, back & biceps, shoulders & co…
An intermediate 4-day band program with structured push/pull and lower-body splits. Increase ba…
An intermediate 4-day resistance band program pairing synergistic muscle groups. Constant tensi…
Three lower-body days (heavy glutes, legs, glute volume) and one upper-body day. Hip thrusts, R…
A 4-day gym HIIT program mixing dumbbells, kettlebells, box jumps, and battle ropes into dense …
A 4-day bodyweight HIIT program for those with a base level of fitness. Denser circuits, shorte…
An intermediate 4-day upper/lower dumbbell muscle-gain program. Dedicated push, quad, pull, and…
An intermediate 4-day upper/lower gym muscle-gain program combining barbells, cables, and machi…
An intermediate 4-day bodyweight mobility program. Structured upper and lower sessions address …
An intermediate bodyweight shredding program. AMRAP sets with short rest create maximum metabol…
An advanced 4-day dumbbell shredding program. Dedicated push, lower, pull, and hinge days with …
An advanced 4-day strength program using heavy and back-off sets for each primary lift. Designe…
An intermediate 4-day strength program. Dedicated squat, deadlift, bench, and overhead press da…
For teens who can already do a few strict pull-ups. Four bodyweight sessions a week with a door…
A four-day plan for teens who have trained for a few months. Upper and lower body on alternate …
Four sessions let you split training so each workout is shorter and more focused than a full-body day, while still hitting every muscle group at least twice a week — the frequency most evidence supports for growth. The upper/lower structure is the proven default: two upper-body and two lower-body days, alternating, with the weekend free.
Lifters who have adapted to 3-day training and can consistently make four sessions. The extra day buys more weekly volume per muscle without the recovery demands of a 5- or 6-day program. If your week is unpredictable, a 3-day plan you never miss is still the better choice.
It can be — if you actually complete all four sessions. Four days allows more weekly volume and more focused workouts, which suits intermediate lifters. Beginners usually progress just as fast on 3 days. The best split is the one that fits your real schedule.
Upper/lower repeated twice (e.g. Mon upper, Tue lower, Thu upper, Fri lower) is the most robust choice: every muscle trained twice weekly, sensible recovery, and the weekend off. Push/pull structures also work well.
Yes, if the program is designed for beginners — lower volume per session and simple movements. Several of the plans below are beginner-rated. That said, most beginners get equal results from 3 full-body days.