Best 4-Day Workout for Strength

Four-day upper/lower strength plan with heavy and volume exposures.

Overview

Four days let you run heavy and volume emphases for upper and lower without needing a six-day schedule.

Weekly schedule

Day 1— Upper heavy
- Bench
- Row
- OHP
- Arms light
Day 2— Lower heavy
- Squat
- RDL
- Core
- Calves
Day 3— Upper volume
- Incline
- Pull-up
- DB press
- Rear delts
Day 4— Lower volume
- Front squat
- Leg press
- Hamstring curl
- Carries

Set and rep guidance

Main lifts: 3–6 reps for 3–5 sets at heavier loads. Accessories: 6–10 reps for 2–4 sets. Keep form crisp before adding load. Leave 1–2 reps in reserve; take the last set closer to failure on isolation work.

Progression

Wave volume slightly week to week (e.g. +1 set on lagging muscles for 2 weeks, then reset). Track top sets. Plan a lighter week every 4–6 hard weeks. Add load when you hit the top of the rep range with solid form for all prescribed sets.

Who it's for

Intermediate strength lifters with four training days.

FAQ

Where is deadlift?: Often on lower heavy or as a second hinge on volume day.
RPE caps?: Leave a rep in reserve on most volume work.
Beginners?: Three-day full body may be simpler first.

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