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.
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…
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…
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.