4 Day Push/Pull/Legs/Full Body Split: A Step-by-Step Plan

By Graham Fisher

Updated November 2026

A 4 day push/pull/legs/full body split combines three training styles into one week: two push/pull/legs-style sessions and two full body sessions, arranged so every muscle group gets trained at least twice while no single day overloads you. By the end of this guide you will have a complete weekly template, exact sets and rep ranges for each day, a simple progression method, and a checklist for adjusting the plan to your schedule. The split works well for intermediate lifters who want more frequency than a standard three-day program without the volume of a six-day plan.

Who This 4 Day Push/Pull/Legs/Full Body Split Is For

This structure fits lifters who have at least six to nine months of consistent training behind them. You should be comfortable with basic compound lifts like squats, presses, rows and hinges, and you should be able to track your sets and reps. Beginners usually do better with a simple full body routine three times a week, because the technical demands of separate push, pull and leg days are easier to manage once movement patterns are established.

If you can train four days a week, sleep reasonably well and eat enough protein, this split gives you a good balance of frequency and recovery. If you are returning from a long layoff or dealing with an injury, start with lower volume and talk with a physical therapist or doctor before adding heavy lower body or overhead work.

How the Weekly Structure Works

The four days follow a repeating pattern that alternates between movement-based sessions and muscle-group sessions:

1. Day 1: Push (chest, shoulders, triceps)
2. Day 2: Pull (back, rear delts, biceps)
3. Day 3: Legs and core (quads, hamstrings, glutes, calves, abs)
4. Day 4: Full body (one heavy compound per pattern, plus accessory work)

Because the full body day hits every major pattern again, your chest, back and legs each get roughly two exposures per week. Push and pull muscles are trained directly on their own days and indirectly on the full body day, which keeps weekly volume high without stacking too much fatigue on any one session.

Sample Weekly Schedule

If your schedule requires it, you can shift the training days, but keep at least one rest day between pull and legs sessions when possible, and avoid stacking two heavy lower body days back to back.

Step 1: Build Your Push Day

Push day trains the chest, front and side delts, and triceps. Start with your heaviest pressing movement and work down to isolation exercises.

1. Barbell or dumbbell bench press: 4 sets of 5–8 reps, rest 2–3 minutes.
2. Incline dumbbell press: 3 sets of 8–10 reps, rest 90 seconds.
3. Seated dumbbell shoulder press: 3 sets of 8–10 reps, rest 90 seconds.
4. Cable or pec deck fly: 3 sets of 12–15 reps, rest 60 seconds.
5. Lateral raise: 3 sets of 12–20 reps, rest 60 seconds.
6. Triceps pushdown: 3 sets of 10–15 reps, rest 60 seconds.

Total: about 19 working sets. Trim to 15 if you are short on time or recovering poorly.

Step 2: Build Your Pull Day

Pull day covers the lats, mid-back, rear delts and biceps. Include both vertical and horizontal pulls so the back develops evenly.

1. Pull-up or lat pulldown: 4 sets of 6–10 reps, rest 2 minutes.
2. Chest-supported or barbell row: 4 sets of 6–10 reps, rest 2 minutes.
3. Single-arm dumbbell row: 3 sets of 10–12 reps per side, rest 90 seconds.
4. Face pull: 3 sets of 12–15 reps, rest 60 seconds.
5. Incline or preacher dumbbell curl: 3 sets of 10–12 reps, rest 60 seconds.
6. Hammer curl: 2 sets of 10–12 reps, rest 60 seconds.

Total: about 19 working sets. The face pulls matter more than most lifters expect, because they support shoulder health given how much pressing you do elsewhere in the week.

Step 3: Build Your Legs and Core Day

Leg day should include one quad-dominant lift, one hip-dominant lift, and a few accessories.

1. Back squat or front squat: 4 sets of 5–8 reps, rest 3 minutes.
2. Romanian deadlift: 3 sets of 8–10 reps, rest 2 minutes.
3. Leg press or Bulgarian split squat: 3 sets of 10–12 reps per leg, rest 90 seconds.
4. Seated or lying leg curl: 3 sets of 10–15 reps, rest 60 seconds.
5. Standing calf raise: 3 sets of 10–15 reps, rest 60 seconds.
6. Hanging knee raise or cable crunch: 3 sets of 10–15 reps, rest 60 seconds.

Step 4: Build Your Full Body Day

The full body day uses slightly lower volume per muscle and rotates in one heavy compound from each pattern. This is where you can push a little on strength while keeping total fatigue manageable.

1. Deadlift or trap bar deadlift: 3 sets of 4–6 reps, rest 3 minutes.
2. Overhead press: 3 sets of 6–8 reps, rest 2 minutes.
3. Weighted pull-up or chin-up: 3 sets of 6–8 reps, rest 2 minutes.
4. Dumbbell incline press: 3 sets of 8–10 reps, rest 90 seconds.
5. Walking lunge: 2 sets of 10 reps per leg, rest 90 seconds.
6. Plank or ab wheel: 2 sets, 30–45 seconds or 8–10 reps.

How to Progress Over Eight Weeks

Progression is what turns a plan into results. Use a double progression method: pick a rep range for each exercise, such as 8–12. Start at the low end with a weight you can lift for all sets with one or two reps in reserve. When you hit the top of the range on every set, increase the weight by the smallest jump available (usually 2.5 to 5 pounds for upper body, 5 to 10 pounds for lower body) and drop back to the bottom of the range.

For the first three weeks, aim to finish each set with about two reps in reserve. Weeks four through six, push to one rep in reserve on main lifts. Week seven, reduce total sets by about 30 percent to recover. Week eight, test or retest your main lifts with a reasonable heavy single or a set of five, then plan the next block.

Quick Progression Checklist

• Log every set, weight and rep count in a notebook or app.
• Add weight only when you hit the top of the rep range on all sets.
• Keep rest periods consistent so your performance comparisons are fair.
• Deload or cut volume every fourth to sixth week if performance drops two sessions in a row.
• Track bodyweight and waist measurements weekly to check that your intake supports the work.

Recovery, Nutrition and Sleep

Four training days with heavy compounds create real recovery demands. Aim for roughly 0.7 to 1 gram of protein per pound of goal bodyweight daily, spread across three to five meals. Carbohydrates fuel the heavy pulls and leg sessions, so do not cut them too aggressively if you want to keep performance climbing. Most lifters need seven to nine hours of sleep to recover well from this volume. If you cannot get there, reduce working sets before you cut rest days.

If you have a medical condition, are pregnant, or are unsure whether your diet supports your training, speak with a registered dietitian or your physician before making major changes.

Common Mistakes With This Split

• Turning every session into a maximum-effort day. Only one or two lifts per day should be heavy. The rest should be controlled.
• Skipping face pulls or rear delt work. Heavy pressing without balancing pulls leads to shoulder irritation.
• Adding too many accessories. The plan already has around 16 to 19 sets per day. Adding more usually reduces quality.
• Ignoring the off days. Growth happens during recovery, not during the session.
• Changing exercises every week. Keep the main lifts for at least six to eight weeks so progression is measurable.
• Dropping the full body day when busy. It is the most flexible session. Shorten it before you remove it.

Tips for Making the Split Work

• Warm up each main lift with two or three lighter ramp-up sets before working sets.
• Use a timer for rest periods; longer rests on heavy compounds are worth it.
• If a session runs past 75 minutes, cut the last accessory rather than rushing the main lifts.
• Film your heavy sets occasionally to check depth, bar path and bracing.
• Swap exercises based on pain, not preference. Pain that persists more than a few days is a reason to see a professional.

If you are weighing this split against other options, the comparison in Push/Pull Legs vs Full Body (2026): Which Is Better for Your Goals? covers how the time commitments differ. For a more compact version, Push Pull Legs 3 Days a Week vs Full Body 3-Day Split: Which Is Better? explains the tradeoffs at three days. Lifters who want to build a hybrid from scratch will find Push Pull Legs/Full Body Hybrid: A Step-by-Step Guide to Building Your Split useful. If you prefer a template with more weekly volume, Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps lays out that option. Those who want to see how the split is structured in a written plan can compare it with Push/Pull Legs Full Body 4 Day Split: A Step-by-Step Plan.

Recommended gear

• Adjustable dumbbells let you change loads quickly on the incline press, lateral raises and rows without needing a full rack of weights. View on Amazon
• A lifting belt can help you brace on heavy squats, deadlifts and overhead presses during the heavier weeks of the plan. View on Amazon
• Resistance bands are useful for warm-ups and for face pulls or band-resisted rear delt work when cable access is limited. View on Amazon
• A training log or app makes double progression easier to follow over eight weeks. View on Amazon

FAQ

Is a 4 day push/pull/legs/full body split good for building muscle?

Yes, for intermediate lifters. Training each muscle group about twice a week, with enough total weekly sets and progressive overload, supports muscle growth. Results depend heavily on nutrition, sleep and consistency.

Can beginners follow this split?

It is usually better to start with a basic full body program three times a week until you can perform the main lifts with good form. Then move to this split.

How long should each session take?

Most sessions run 60 to 75 minutes including warm-up and rest. The full body day is often the shortest.

Should I train on Saturday and Sunday?

Most people benefit from at least two consecutive rest days. You can move the schedule around, but keep recovery in mind.

What if I miss a day?

Skip the missed session and continue with the next scheduled day. Do not try to double up on the following day.

How often should I change exercises?

Keep main lifts for six to eight weeks. Accessories can rotate every four to six weeks if you need variety or are dealing with joint discomfort.

Can I do this split at home?

Yes, with adjustable dumbbells, a pull-up bar, resistance bands and a bench. Substitute barbell squats with goblet or Bulgarian split squats if you lack a rack.

Conclusion

The 4 day push/pull/legs/full body split gives you two focused muscle-group sessions, one leg and core day, and one full body session each week. Follow the sets and rep ranges, log your work, and use double progression to move weights up steadily. Adjust volume when recovery slips, and consult a qualified professional if pain or a medical concern comes up.

About Graham Fisher

Graham Fisher is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.