4 day hypertrophy split
4 Day Hypertrophy Split
Free 4 day hypertrophy split with upper, lower, push, and pull sessions plus Gym Log import.
4 Day Hypertrophy Split is built for people searching for a plan they can actually follow instead of another overwhelming list of exercises. The routine keeps the weekly structure clear, uses movements that make sense for the goal, and is designed to import cleanly into Gym Log so you can start training without rebuilding the plan by hand.
This version of the 4 day hypertrophy split template is intentionally practical. It gives you enough detail to understand the schedule, enough exercise structure to begin right away, and enough flexibility to swap movements once the routine is on your calendar. That makes it a useful fit for real-world training instead of just reading about workouts online.
Weekly schedule
This 4 day hypertrophy split is organized as a 4 training days per week. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.
Upper
Starts on your chosen dateUpper-body compound and accessory work
- Bench Press — 4 x 8
- Barbell Row — 4 x 8
- Incline DB Press — 3 x 10
- Pulldown — 3 x 10
- Lateral Raise — 3 x 15
Lower
1 day laterLower-body hypertrophy work
- Back Squat — 4 x 8
- Romanian Deadlift — 3 x 10
- Leg Press — 3 x 12
- Leg Curl — 3 x 12
Push
3 days laterPush-dominant repeat day
- Overhead Press — 3 x 8
- Machine Chest Press — 3 x 10
- Dip or Pressdown — 3 x 12
- Lateral Raise — 3 x 15
Pull
5 days laterPull-dominant repeat day
- Pull-Up or Pulldown — 3 x 8
- Chest-Supported Row — 3 x 10
- Face Pull — 3 x 15
- DB Curl — 3 x 12
Why this template works
- Easy weekly rhythm with enough muscle-building volume.
- Hits major muscle groups more than once per week.
- Good middle ground between simple and advanced programming.
- Pairs well with calendar-based planning.
Who should use this workout
This routine is best for people who want a clear structure they can follow right away. It is especially useful for:
- Users who want a clean four-day muscle-building plan.
- Lifters stepping up from beginner routines.
- People who want more weekly frequency than a bro split.
How to track this workout in Gym Log
After import, each session lands directly on your Gym Log calendar. You can then edit the workouts, add notes, record your sets, or swap exercises based on your equipment and recovery.
- Open the import page.
- Choose your start date.
- Add the template to your Gym Log calendar.
- Edit any workout day to personalize the routine.
Coaching notes
- Use a mix of compounds and controlled accessory work.
- Avoid turning every day into a max-effort day.
- Keep a few exercises stable for at least a training block.
Frequently asked questions
Is a 4 day hypertrophy split effective?
Yes. Four training days often gives plenty of volume for muscle growth while leaving room to recover.
How should I schedule a 4 day hypertrophy split?
Common options are Monday, Tuesday, Thursday, and Friday or any four-day pattern with recovery built in.