4 Days Per Week Workout Programs
Compare four-day strength programs with additional lift-specific practice and weekly volume.
Four-day programs can distribute the major lifts and supplemental work across shorter, more focused sessions. They require four reliable training windows and enough recovery to support the added weekly workload.
- 5/3/13 weeks
Weekly frequency
4 days per week
Boring But Big
Build Muscle
Program duration3 weeksCommunity use2.3KbeginnerintermediateLeaderView program - 5/3/16 weeks
Weekly frequency
4 days per week
God is a Beast
Strength and Muscle
Program duration6 weeksCommunity use1.5KbeginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Limited Time Boring But Strong
Strength and Conditioning
Program duration3 weeksCommunity use1.2KbeginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
5/3/1 Bodybuilding
Build Muscle
Program duration3 weeksCommunity use859beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Forever Boring But Big
Build Muscle
Program duration3 weeksCommunity use754beginnerintermediateLeaderView program - 5/3/11 week
Weekly frequency
4 days per week
7th Week, Deload
Strength
Program duration1 weekCommunity use623beginnerintermediateDeloadView program - 5/3/13 weeks
Weekly frequency
4 days per week
Full Body Boring But Big
Build Muscle
Program duration3 weeksCommunity use538beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Boring But Big Beefcake
Strength and Muscle
Program duration3 weeksCommunity use471beginnerintermediateOtherView program - 5/3/16 weeks
Weekly frequency
4 days per week
Prep and Fat Loss
Lose Fat
Program duration6 weeksCommunity use463intermediateadvancedOtherView program - 5/3/13 weeks
Weekly frequency
4 days per week
3/5/1 First Set Last
Strength
Program duration3 weeksCommunity use443beginnerintermediateLeaderView program - GZCL4 weeks
Weekly frequency
4 days per week
GZCLP
Strength and Muscle
Program duration4 weeksCommunity use435beginnerintermediateOtherView program - 5/3/13 weeks
Weekly frequency
4 days per week
5/3/1 PR Set
Strength
Program duration3 weeksCommunity use429beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Slightly Less Boring But Big
Build Muscle
Program duration3 weeksCommunity use401beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
At The Mouth, BBS
Strength and Muscle
Program duration3 weeksCommunity use381beginnerLeaderView program - 5/3/11 week
Weekly frequency
4 days per week
7th Week, Training Max Test
Strength
Program duration1 weekCommunity use355beginnerintermediateDeloadView program - 5/3/13 weeks
Weekly frequency
4 days per week
Limited Time Boring But Big
Strength and Conditioning
Program duration3 weeksCommunity use343beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
5’s PRO First Set Last
Strength
Program duration3 weeksCommunity use333beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Boring But Strong
Strength and Muscle
Program duration3 weeksCommunity use322beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
5x5/3/1 FSL
Build Muscle
Program duration3 weeksCommunity use313beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
First Set Last
Strength
Program duration3 weeksCommunity use302beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Bodybuild The Upper/Athlete The Lower
Strength and Muscle
Program duration3 weeksCommunity use290intermediateadvancedLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Krypteia, Part 1
Strength and Muscle
Program duration3 weeksCommunity use289intermediateadvancedLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
10/5/1
Strength
Program duration3 weeksCommunity use269beginnerintermediateLeaderView program - GZCL12 weeks
Weekly frequency
4 days per week
GZCL Jacked and Tan 2.0
Strength and Muscle
Program duration12 weeksCommunity use253intermediateadvancedOtherView program
