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4 Days a Week Training

Training four days a week provides a balanced approach to fitness, allowing ample time for muscle recovery while promoting consistent progress. This training frequency is ideal for individuals looking to build muscle, improve strength, and maintain overall fitness without overwhelming their schedule. Workouts are typically divided into specific splits, such as Upper/Lower, Push/Pull, or a combination like Push/Pull/Legs/Full Body, to target different muscle groups effectively. By alternating workout days with rest days or lighter activity days, you ensure your muscles recover and grow, enhancing performance and reducing the risk of injury. This approach suits both beginners and experienced lifters, offering flexibility and comprehensive muscle development.

Plan 1: Upper/Lower Split Frequency: Monday, Tuesday, Thursday, Friday

Day 1: Upper Body

  1. Bench Press – 4 sets of 8 reps

  2. Lat Pulldowns – 4 sets of 10 reps

  3. Dumbbell Shoulder Press – 3 sets of 12 reps

  4. Bent Over Rows – 3 sets of 10 reps

  5. Bicep Curls – 3 sets of 15 reps

  6. Tricep Dips – 3 sets of 15 reps

Day 2: Lower Body

  1. Squats – 4 sets of 8 reps

  2. Deadlifts – 4 sets of 6 reps

  3. Leg Press – 3 sets of 12 reps

  4. Hamstring Curls – 3 sets of 15 reps

  5. Calf Raises – 3 sets of 20 reps

  6. Plank – 3 sets of 1 minute

Day 3: Upper Body

  1. Incline Bench Press – 4 sets of 10 reps

  2. Pull-Ups – 4 sets of 8 reps

  3. Dumbbell Lateral Raises – 3 sets of 15 reps

  4. Seated Rows – 3 sets of 12 reps

  5. Hammer Curls – 3 sets of 12 reps

  6. Skull Crushers – 3 sets of 12 reps

Day 4: Lower Body

  1. Front Squats – 4 sets of 10 reps

  2. Romanian Deadlifts – 4 sets of 8 reps

  3. Lunges – 3 sets of 12 reps per leg

  4. Leg Extensions – 3 sets of 15 reps

  5. Standing Calf Raises – 3 sets of 20 reps

  6. Russian Twists – 3 sets of 20 reps per side

Plan 3: Strength Training Frequency: Monday, Tuesday, Thursday, Friday

Day 1: Upper Body

  1. Bench Press – 5 sets of 5 reps

  2. Barbell Rows – 5 sets of 5 reps

  3. Overhead Press – 5 sets of 5 reps

  4. Pull-Ups – 4 sets of 8 reps

  5. Skull Crushers – 4 sets of 10 reps

Day 2: Lower Body

  1. Squats – 5 sets of 5 reps

  2. Deadlifts – 5 sets of 5 reps

  3. Leg Press – 4 sets of 10 reps

  4. Calf Raises – 4 sets of 15 reps

  5. Ab Rollouts – 4 sets of 12 reps

Day 3: Upper Body

  1. Incline Bench Press – 5 sets of 5 reps

  2. T-Bar Rows – 5 sets of 5 reps

  3. Arnold Press – 4 sets of 10 reps

  4. Chin-Ups – 4 sets of 8 reps

  5. Barbell Curls – 4 sets of 12 reps

Day 4: Lower Body

  1. Front Squats – 5 sets of 5 reps

  2. Romanian Deadlifts – 5 sets of 5 reps

  3. Lunges – 4 sets of 10 reps per leg

  4. Seated Calf Raises – 4 sets of 15 reps

  5. Hanging Leg Raises – 4 sets of 12 reps

Plan 5: Functional Training Frequency: Monday, Wednesday, Friday, Saturday

Day 1: Upper Body

  1. Push-Ups – 4 sets of 20 reps

  2. TRX Rows – 4 sets of 15 reps

  3. Dumbbell Shoulder Press – 4 sets of 12 reps

  4. Medicine Ball Slams – 4 sets of 15 reps

  5. Battle Ropes – 4 sets of 30 seconds

Day 2: Lower Body

  1. Goblet Squats – 4 sets of 15 reps

  2. Kettlebell Swings – 4 sets of 15 reps

  3. Box Jumps – 4 sets of 10 reps

  4. Lunges – 4 sets of 12 reps per leg

  5. Plank – 4 sets of 1 minute

Day 3: Upper Body

  1. TRX Push-Ups – 4 sets of 15 reps

  2. Dumbbell Renegade Rows – 4 sets of 12 reps per arm

  3. Kettlebell Shoulder Press – 4 sets of 12 reps

  4. Medicine Ball Chest Pass – 4 sets of 15 reps

  5. Rope Climbs – 4 sets of 30 seconds

Day 4: Lower Body

  1. Deadlifts – 4 sets of 10 reps

  2. Step-Ups – 4 sets of 12 reps per leg

  3. Kettlebell Squats – 4 sets of 15 reps

  4. Single-Leg Deadlifts – 4 sets of 12 reps per leg

  5. Hanging Leg Raises – 4 sets of 12 reps

Plan 2: Push/Pull/Legs/Full Body Frequency: Monday, Wednesday, Friday, Saturday

Day 1: Push

  1. Bench Press – 4 sets of 8 reps

  2. Shoulder Press – 4 sets of 10 reps

  3. Incline Dumbbell Press – 3 sets of 12 reps

  4. Tricep Dips – 3 sets of 15 reps

  5. Lateral Raises – 3 sets of 15 reps

Day 2: Pull

  1. Deadlifts – 4 sets of 6 reps

  2. Pull-Ups – 4 sets of 8 reps

  3. Bent Over Rows – 3 sets of 10 reps

  4. Barbell Curls – 3 sets of 12 reps

  5. Face Pulls – 3 sets of 15 reps

Day 3: Legs

  1. Squats – 4 sets of 8 reps

  2. Leg Press – 4 sets of 12 reps

  3. Hamstring Curls – 3 sets of 15 reps

  4. Lunges – 3 sets of 12 reps per leg

  5. Calf Raises – 3 sets of 20 reps

Day 4: Full Body

  1. Clean and Press – 4 sets of 8 reps

  2. Kettlebell Swings – 4 sets of 15 reps

  3. Dumbbell Rows – 3 sets of 12 reps per arm

  4. Goblet Squats – 3 sets of 15 reps

  5. Push-Ups – 3 sets of 20 reps

Plan 4: Hypertrophy Training Frequency: Monday, Tuesday, Thursday, Friday

Day 1: Upper Body

  1. Bench Press – 4 sets of 12 reps

  2. Dumbbell Flyes – 4 sets of 15 reps

  3. Lat Pulldowns – 4 sets of 12 reps

  4. Seated Rows – 4 sets of 15 reps

  5. Dumbbell Shoulder Press – 4 sets of 12 reps

Day 2: Lower Body

  1. Squats – 4 sets of 12 reps

  2. Leg Curls – 4 sets of 15 reps

  3. Leg Extensions – 4 sets of 15 reps

  4. Calf Raises – 4 sets of 20 reps

  5. Bicycle Crunches – 4 sets of 20 reps per side

Day 3: Upper Body

  1. Incline Bench Press – 4 sets of 12 reps

  2. Cable Crossovers – 4 sets of 15 reps

  3. Pull-Ups – 4 sets of 12 reps

  4. Dumbbell Rows – 4 sets of 15 reps

  5. Lateral Raises – 4 sets of 15 reps

Day 4: Lower Body

  1. Deadlifts – 4 sets of 10 reps

  2. Bulgarian Split Squats – 4 sets of 12 reps per leg

  3. Hamstring Curls – 4 sets of 15 reps

  4. Calf Raises – 4 sets of 20 reps

  5. Russian Twists – 4 sets of 20 reps per side

Plan 6: Mixed Modality Training Frequency: Monday, Tuesday, Thursday, Friday

Day 1: Strength

  1. Squats – 5 sets of 5 reps

  2. Bench Press – 5 sets of 5 reps

  3. Barbell Rows – 5 sets of 5 reps

  4. Military Press – 5 sets of 5 reps

  5. Deadlifts – 5 sets of 5 reps

Day 2: Hypertrophy

  1. Dumbbell Bench Press – 4 sets of 12 reps

  2. Lat Pulldowns – 4 sets of 12 reps

  3. Dumbbell Shoulder Press – 4 sets of 12 reps

  4. Seated Rows – 4 sets of 12 reps

  5. Tricep Dips – 4 sets of 15 reps

Day 3: Functional

  1. Kettlebell Swings – 4 sets of 15 reps

  2. TRX Rows – 4 sets of 15 reps

  3. Push-Ups – 4 sets of 20 reps

  4. Medicine Ball Slams – 4 sets of 15 reps

  5. Battle Ropes – 4 sets of 30 seconds

**Day 4 Repeat Day 1

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