KeyLifts

4 Day Per Week Workout Programs

Popular upper/lower or push/pull/legs splits. 4-day programs provide increased volume while maintaining adequate recovery.

  • 10/5/1

    Strength
    3 weeks / 4 days per week

  • 2x2x2

    Strength and Conditioning
    3 weeks / 4 days per week

  • 2x2x2, Anchor

    Strength and Conditioning
    3 weeks / 4 days per week

  • 3/5/1

    Strength
    3 weeks / 4 days per week

  • 3/5/1 First Set Last

    Strength
    3 weeks / 4 days per week

  • 5's Pro

    Strength
    3 weeks / 4 days per week

  • 5/3/1 Bodybuilding

    Build Muscle
    3 weeks / 4 days per week

  • 5/3/1 I’m Not Doing Jack

    Strength
    3 weeks / 4 days per week

  • 5/3/1 PR Set

    Strength
    3 weeks / 4 days per week

  • 5/3/1 Strength Circuit, Anchor

    Strength and Conditioning
    3 weeks / 4 days per week

  • 5x5/3/1 FSL

    Build Muscle
    3 weeks / 4 days per week

  • 5x5/3/1, Anchor

    Build Muscle
    3 weeks / 4 days per week

  • 5x5/3/1, Anchor FSL

    Build Muscle
    3 weeks / 4 days per week

  • 5’s PRO First Set Last

    Strength
    3 weeks / 4 days per week

  • 5’s Pro Forever

    Strength
    3 weeks / 4 days per week

  • 5’s Pro Forever, Anchor

    Strength
    3 weeks / 4 days per week

  • 7th Week, Deload

    Strength
    1 weeks / 4 days per week

  • 7th Week, PR Test

    Strength
    1 weeks / 4 days per week

  • 7th Week, Training Max Test

    Strength
    1 weeks / 4 days per week

  • Advanced 5/3/1

    Strength
    3 weeks / 4 days per week

  • At The Mouth, BBS

    Strength and Muscle
    3 weeks / 4 days per week

  • Beyond 5/3/1 Training Maximally Template 1

    Strength
    3 weeks / 4 days per week

  • Beyond 5/3/1 Training Maximally Template 3

    Strength
    3 weeks / 4 days per week

  • Beyond First Set Last

    Strength
    3 weeks / 4 days per week

  • Black Army Jacket

    Strength
    3 weeks / 4 days per week

  • Black Army Jacket, Anchor

    Strength
    3 weeks / 4 days per week

  • Bodybuild The Upper/Athlete The Lower

    Strength and Muscle
    3 weeks / 4 days per week

  • Bodybuild The Upper/Athlete The Lower, Anchor

    Strength and Muscle
    3 weeks / 4 days per week

  • Boring But Big

    Build Muscle
    3 weeks / 4 days per week

  • Boring But Big Beefcake

    Strength and Muscle
    3 weeks / 4 days per week

  • Boring But Big Challenge

    Challenge
    9 weeks / 4 days per week

  • Boring But Big, FSL

    Build Muscle
    3 weeks / 4 days per week

  • Boring But Strong

    Strength and Muscle
    3 weeks / 4 days per week

  • Boring But Strong Challenge

    Challenge
    9 weeks / 4 days per week

  • Building a Bigger Yoke

    Build Muscle
    3 weeks / 4 days per week

  • Candito 6 Week

    Strength
    5 weeks / 4 days per week

  • Coffinworm

    Strength
    3 weeks / 4 days per week

  • Coffinworm, Anchor

    Strength
    3 weeks / 4 days per week

  • Combination

    Strength and Muscle
    3 weeks / 4 days per week

  • First Set Last

    Strength
    3 weeks / 4 days per week

  • First Set Last Widowmaker

    Strength
    3 weeks / 4 days per week

  • Forever Boring But Big

    Build Muscle
    3 weeks / 4 days per week

  • Forever Boring But Big Advanced

    Build Muscle
    3 weeks / 4 days per week

  • Full Body 5’s PRO FSL

    Strength
    3 weeks / 4 days per week

  • Full Body 5’s PRO FSL PR Set

    Strength
    3 weeks / 4 days per week

  • Full Body Beyond First Set Last

    Strength
    3 weeks / 4 days per week

  • Full Body Boring But Big

    Build Muscle
    3 weeks / 4 days per week

  • Full Body FSL Widowmaker

    Strength
    3 weeks / 4 days per week

  • Full Body, 85%

    Strength
    3 weeks / 4 days per week

  • Full Body, Four Days

    Strength
    3 weeks / 4 days per week

  • Full Body, Four Days Anchor

    Strength
    3 weeks / 4 days per week

  • GZCL Jacked and Tan 2.0

    Strength and Muscle
    12 weeks / 4 days per week

  • GZCLP

    Strength and Muscle
    4 weeks / 4 days per week

  • God is a Beast

    Strength and Muscle
    6 weeks / 4 days per week

  • God is a Beast, Anchor

    Strength and Muscle
    3 weeks / 4 days per week

  • Hard Gainers

    Build Muscle
    3 weeks / 4 days per week

  • Juggernaut Method

    Strength and Muscle
    16 weeks / 4 days per week

  • Krypteia, Part 1

    Strength and Muscle
    3 weeks / 4 days per week

  • Leviathan

    Strength
    3 weeks / 4 days per week

  • Leviathan, Anchor

    Strength
    3 weeks / 4 days per week

  • Limited Time Boring But Big

    Strength and Conditioning
    3 weeks / 4 days per week

  • Limited Time Boring But Strong

    Strength and Conditioning
    3 weeks / 4 days per week

  • Limited Time Widowmaker

    Strength and Conditioning
    3 weeks / 4 days per week

  • Limited Time, Anchor

    Strength and Conditioning
    3 weeks / 4 days per week

  • NTW, Boring But Strong

    Strength
    3 weeks / 4 days per week

  • Negative Birth, BBS

    Strength
    3 weeks / 4 days per week

  • Off-Season For Conditioning

    Strength
    3 weeks / 4 days per week

  • Off-Season For Mass

    Strength
    3 weeks / 4 days per week

  • Off-Season For Strength

    Strength
    3 weeks / 4 days per week

  • Pervertor

    Strength and Muscle
    3 weeks / 4 days per week

  • Pervertor, Anchor

    Strength and Muscle
    3 weeks / 4 days per week

  • Portal’s 5x5/3/1

    Strength
    3 weeks / 4 days per week

  • Portal’s 5x5/3/1, Anchor

    Build Muscle
    3 weeks / 4 days per week

  • Prep and Fat Loss

    Lose Fat
    6 weeks / 4 days per week

  • Prowler Challenge

    Challenge
    9 weeks / 4 days per week

  • Rhodes 5x5/3/1

    Strength and Muscle
    3 weeks / 4 days per week

  • Rhodes 5x5/3/1 FSL

    Strength and Muscle
    3 weeks / 4 days per week

  • Rhodes 5x5/3/1, Anchor

    Strength and Muscle
    3 weeks / 4 days per week

  • Rhodes 5x5/3/1, Anchor FSL

    Strength and Muscle
    3 weeks / 4 days per week

  • S.V.R. II

    Challenges
    3 weeks / 4 days per week

  • S.V.R. II, Anchor

    Challenges
    3 weeks / 4 days per week

  • Second Set Last

    Strength
    3 weeks / 4 days per week

  • Simplest Strength Template

    Strength
    3 weeks / 4 days per week

  • Simplest Strength Template (Top Set variation)

    Strength
    3 weeks / 4 days per week

  • Simplest Strength Template (Top Set variation), Anchor

    Strength
    3 weeks / 4 days per week

  • Simplest Strength Template, Anchor

    Strength
    3 weeks / 4 days per week

  • Slightly Less Boring But Big

    Build Muscle
    3 weeks / 4 days per week

  • Slightly Less Boring But Big Short on Time

    Build Muscle
    3 weeks / 4 days per week

  • Slightly Less Boring But Big/First Set Last

    Build Muscle
    3 weeks / 4 days per week

  • Slightly Less Forever Boring But Big

    Build Muscle
    3 weeks / 4 days per week

  • Smolov Jr 5/3/1

    Strength
    3 weeks / 4 days per week

  • Smolov Jr Squat

    Strength
    3 weeks / 4 days per week

  • Spinal Tap 5's Pro

    Strength
    3 weeks / 4 days per week

  • Spinal Tap 5's Pro, Anchor

    Strength
    3 weeks / 4 days per week

  • Spinal Tap High School Years

    Strength and Conditioning
    3 weeks / 4 days per week

  • Spinal Tap High School Years, Anchor

    Strength and Conditioning
    3 weeks / 4 days per week

  • Supplemental Heaven

    Strength
    3 weeks / 4 days per week

  • Supplemental Heaven, Full Body

    Strength
    3 weeks / 4 days per week

  • Tactical Barbell Zulu

    Strength and Conditioning
    6 weeks / 4 days per week

  • The Rippler

    Strength
    12 weeks / 4 days per week

  • The Whip and The Body, BBS

    Strength
    3 weeks / 4 days per week

  • Triumvirate

    Strength
    3 weeks / 4 days per week

  • Widowmaker Circuit

    Strength
    3 weeks / 4 days per week

  • Widowmaker Circuit, Anchor

    Strength
    3 weeks / 4 days per week

  • nSuns LP 4 Day

    Strength
    1 weeks / 4 days per week
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