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

KeyLifts

4 Day Per Week Workout Programs

10/5/1

2x2x2

2x2x2, Anchor

3/5/1

3/5/1 First Set Last

5's Pro

5/3/1 Bodybuilding

5/3/1 I’m Not Doing Jack

5/3/1 PR Set

5/3/1 Strength Circuit, Anchor

5x5/3/1 FSL

5x5/3/1, Anchor

5x5/3/1, Anchor FSL

5’s PRO First Set Last

5’s Pro Forever

5’s Pro Forever, Anchor

7th Week, Deload

7th Week, PR Test

7th Week, Training Max Test

Advanced 5/3/1

At The Mouth, BBS

Beyond 5/3/1 Training Maximally Template 1

Beyond 5/3/1 Training Maximally Template 3

Beyond First Set Last

Black Army Jacket

Black Army Jacket, Anchor

Bodybuild The Upper/Athlete The Lower

Bodybuild The Upper/Athlete The Lower, Anchor

Boring But Big

Boring But Big Beefcake

Boring But Big Challenge

Boring But Big, FSL

Boring But Strong

Boring But Strong Challenge

Building a Bigger Yoke

Candito 6 Week

Coffinworm

Coffinworm, Anchor

Combination

First Set Last

First Set Last Widowmaker

Forever Boring But Big

Forever Boring But Big Advanced

Full Body 5’s PRO FSL

Full Body 5’s PRO FSL PR Set

Full Body Beyond First Set Last

Full Body Boring But Big

Full Body FSL Widowmaker

Full Body, 85%

Full Body, Four Days

Full Body, Four Days Anchor

GZCL Jacked and Tan 2.0

GZCLP

God is a Beast

God is a Beast, Anchor

Hard Gainers

Juggernaut Method

Krypteia, Part 1

Leviathan

Leviathan, Anchor

Limited Time Boring But Big

Limited Time Boring But Strong

Limited Time Widowmaker

Limited Time, Anchor

NTW, Boring But Strong

Negative Birth, BBS

Off-Season For Conditioning

Off-Season For Mass

Off-Season For Strength

Pervertor

Pervertor, Anchor

Portal’s 5x5/3/1

Portal’s 5x5/3/1, Anchor

Prep and Fat Loss

Prowler Challenge

Rhodes 5x5/3/1

Rhodes 5x5/3/1 FSL

Rhodes 5x5/3/1, Anchor

Rhodes 5x5/3/1, Anchor FSL