The Ultimate 4-Day Weight Lifting Plan for Strength and Size

A well-structured weight lifting plan can be the difference between spinning your wheels and seeing real progress in the gym. If you're ready to commit to a powerful, efficient training routine, a 4-day split is one of the most effective approaches—balancing intensity, recovery, and muscle growth.

This article walks you through a proven 4-day weight lifting schedule tailored for building strength and size, perfect for intermediate and advanced lifters looking to optimize their weekly training.

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Why a 4-Day Split?

The 4-day split is ideal for those who want serious results without living in the gym. By focusing on different muscle groups across four training sessions per week, you can lift heavier, recover properly, and give each muscle group the attention it needs.

It’s especially effective for:

• Strength development

• Muscle hypertrophy

• Improved recovery cycles

• Busy professionals or athletes with limited time

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Weekly Overview: 4-Day Strength Split

Here’s how the week can be structured for maximum efficiency:

Day 1: Upper Body – Push (Chest, Shoulders, Triceps)
Day 2: Lower Body – Squat Focus (Quads, Glutes, Core)
Day 3: Rest or Active Recovery
Day 4: Upper Body – Pull (Back, Biceps, Rear Delts)
Day 5: Lower Body – Hinge Focus (Hamstrings, Glutes, Lower Back)
Day 6: Optional Conditioning or Mobility Work
Day 7: Rest

This balanced structure not only promotes muscle growth but also maximizes your ability to progressively overload—critical for both strength and hypertrophy gains.

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Day-by-Day Breakdown

Day 1 – Push Power

• Barbell Bench Press – 4 sets of 5-8 reps

• Overhead Press – 3 sets of 6-8 reps

• Incline Dumbbell Press – 3 sets of 8-10 reps

• Lateral Raises – 3 sets of 12-15 reps

• Skull Crushers or Rope Pushdowns – 3 sets of 10-12 reps

Day 2 – Squat Emphasis

• Back Squats – 4 sets of 5 reps

• Front Squats or Leg Press – 3 sets of 8 reps

• Bulgarian Split Squats – 3 sets of 8 reps per leg

• Hanging Leg Raises – 3 sets of 12-15 reps

• Weighted Planks – 3 rounds, 30–60 seconds each

Day 4 – Pull Strength

• Deadlifts or Rack Pulls – 4 sets of 4-6 reps

• Pull-Ups or Lat Pulldowns – 3 sets of 6-10 reps

• Barbell Rows – 3 sets of 8-10 reps

• Face Pulls – 3 sets of 12-15 reps

• EZ Bar Curls or Dumbbell Curls – 3 sets of 10-12 reps

Day 5 – Hinge & Hamstring Focus

• Romanian Deadlifts – 4 sets of 6-8 reps

• Walking Lunges – 3 sets of 12 steps per leg

• Hamstring Curls – 3 sets of 10-12 reps

• Calf Raises – 4 sets of 15-20 reps

• Pallof Press or Side Planks – 3 sets per side

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Progression & Recovery Tips

• Progressive Overload: Every week, aim to increase either the weight or the number of reps—especially for the main lifts like squats, presses, and deadlifts.

• Rest & Nutrition: Quality sleep and high-protein meals are non-negotiable. Muscle grows outside the gym.

• Deload Every 4–6 Weeks: Pull back on volume or intensity to allow full recovery and prevent plateaus.

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Who Is This 4-Day Split Best For?

This split is ideal for intermediate lifters who already have foundational experience with compound movements and want to focus on a blend of strength and hypertrophy. It’s also excellent for those looking to break out of full-body training plateaus and hone in on weak points.

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Final Thoughts

Whether your goal is to build strength, muscle size, or simply stay consistent with a sustainable routine, this 4-day bodybuilding schedule delivers on all fronts. It allows you to train hard, recover smart, and make measurable gains—week after week.

If you’re ready to train with intention and structure, this might just be the plan your body’s been waiting for.