By Emily ParkerUpdated November 2026
Choosing a push pull legs upper 4 day split can be confusing, because the name is used loosely. Some plans run push, pull and legs days alongside an upper-body day, while others are built around a different weekly rotation entirely. This guide compares six programs that come up most often in the push pull legs upper 4 day split space. We judged each one on how clearly the schedule is laid out, how well it balances pushing and pulling volume, whether it leaves room for recovery, and how easily an intermediate lifter can follow it.
Our top picks at a glance
- 1
TOP CHOICEBest overallPush Pull Legs Training SplitView on Amazon - 2
TOP CHOICEBest for beginnersThe Strength Coach Push Pull Legs Training SplitView on Amazon - 3
TOP CHOICEBest for strength focusStrength Program 24-Week 3-Day SplitView on Amazon - 4
Best budget pickSplit Workout Program 4 Day and 5 DayView on Amazon - 5
Best for structured progressionThe BodyBlueprint Workout Program Push/Pull/LegsView on Amazon - 6
Best for tracking workoutsGYM Journal Push Pull Legs 3 Day Per WeekView on Amazon
Our selection criteria were based on published training principles, program specifications and common owner feedback. We looked for weekly volume that matches widely cited hypertrophy guidance, clear exercise selection, realistic session length, and whether the program suits a home gym or a commercial gym. This is a research-based comparison, not a set of hands-on trials, so treat the picks as a starting point and check each program against your own goals.
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Push Pull Legs Training Split | Hypertrophy-focused lifters | Hypertrophy-oriented program structure |
| The Strength Coach Push Pull Legs Training Split | Beginners learning the split | Explanation of the split plus example plans |
| Strength Program 24-Week 3-Day Split | Strength-focused training | 24-week progression with a squat, push and pull rotation |
| Split Workout Program 4 Day and 5 Day | Budget-minded lifters | Choice of 4-day or 5-day layouts |
| The BodyBlueprint Workout Program Push/Pull/Legs | Lifters who want a clear progression path | Structured weekly blueprint |
| GYM Journal Push Pull Legs 3 Day Per Week | Lifters who log every session | Built-in workout log format |
Push Pull Legs Training Split
Push Pull Legs Training Split: Push Pull Legs Hypertrophy training Programme
Best for: Lifters who want a hypertrophy-oriented push pull legs upper 4 day split with a clear focus on muscle growth.
This program suits intermediate lifters with at least several months of consistent lifting. It assumes you can train four days a week and recover between sessions, and it works best when you already know the basic compound lifts.
Key specs
- Designed around a push, pull, legs and upper rotation
- Hypertrophy-focused training structure
- Four training days per week
Pros
- Clear emphasis on muscle-building volume
- Balanced pushing and pulling work across the week
- Straightforward layout that is easy to repeat
Cons
- May be demanding for lifters new to high weekly volume
- Less guidance on deloads than some competing plans
Bottom line: A strong choice for intermediate lifters who want a hypertrophy-first four-day split and can keep up with the weekly volume.
The Strength Coach Push Pull Legs Training Split
THE STRENGTH COACH – THE PUSH PULL LEGS TRAINING SPLIT: WHAT IT IS, HOW TO USE IT AND EXAMPLE PLANS
Best for: Beginners who want to understand how the split works before committing to a full program.
This title is built around explaining what the push pull legs approach is, how to use it, and providing example plans. It fits lifters who want instruction alongside the workouts, especially if they are new to organizing training days by movement pattern.
Key specs
- Covers what the split is and how to structure it
- Includes example plans
- Geared toward lifters learning the system
Pros
- Good explanation of the logic behind the split
- Example plans make it easier to get started
- Accessible for lifters without a coach
Cons
- Less advanced periodization for experienced lifters
- Requires you to adapt example plans to your own equipment
Bottom line: Best for newer lifters who want a guided introduction to push pull legs structure before moving to a more advanced plan.
Strength Program 24-Week 3-Day Split
STRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLIT: SQUAT / PUSH / PULL
Best for: Lifters prioritizing strength on the main lifts over pure muscle volume.
The squat, push and pull rotation in this 24-week program is organized around heavy compound work. It suits lifters who want a long, linear-style progression and are comfortable with a three-day schedule rather than four.
Key specs
- 24-week program length
- Three-day split: squat, push and pull
- Strength-oriented progression
Pros
- Long progression gives a clear roadmap
- Heavy compound emphasis suits strength goals
- Fewer weekly sessions can fit busy schedules
Cons
- Three days may provide less weekly volume than a four-day upper split
- Less suited to lifters who want a dedicated upper day
Bottom line: A good fit for lifters chasing strength on the big lifts who want a long, structured block.
Split Workout Program 4 Day and 5 Day
Split workout program : 4 day and 5 day split workout program
Best for: Budget-minded lifters who want flexibility between a four-day and five-day schedule.
This program offers both a four-day and a five-day split workout structure, which makes it adaptable if your weekly availability changes. It is a sensible pick if you want to try a four-day layout before committing to more training days.
Key specs
- Four-day and five-day workout options
- Split-based weekly structure
Pros
- Flexible between four and five training days
- Budget-friendly entry into split training
- Easy to scale up when you add days
Cons
- Less depth of explanation than some dedicated guides
- Exercise progression details may need to be built by the lifter
Bottom line: A practical pick for lifters who want flexibility and a lower-commitment way to test a four-day split.
The BodyBlueprint Workout Program Push/Pull/Legs
The BodyBlueprint Workout Program: Push/Pull/Legs Split
Best for: Lifters who want a clearly laid-out weekly blueprint with a defined progression path.
The blueprint format suits lifters who like knowing exactly what each session contains before they walk into the gym. It works well for intermediate trainees who value consistency and easy-to-follow structure.
Key specs
- Push/pull/legs split structure
- Weekly blueprint format
Pros
- Clear session-by-session organization
- Easy to follow week after week
- Good for building consistent habits
Cons
- Less flexibility if you want to swap exercises heavily
- May not cover advanced intensity techniques in depth
Bottom line: Suited to lifters who want a structured, easy-to-follow weekly plan and do not mind a fixed layout.
GYM Journal Push Pull Legs 3 Day Per Week
GYM Journal get swole fast: Push / Pull / Legs (PPL) Split 3 day per week
Best for: Lifters who want a workout log built around a push pull legs schedule.
This is a journal-style product rather than a pure program, so it suits people who already have a training plan and want a dedicated place to record sets, reps and progress. It can be paired with any four-day push pull legs upper structure.
Key specs
- Journal format with push/pull/legs structure
- Designed for three sessions per week
Pros
- Makes progress tracking simple
- Helps you spot stalled lifts early
- Portable and easy to use between sets
Cons
- Not a complete training program on its own
- Layout is built for three days, so four-day users may need to adapt pages
Bottom line: Best for lifters who already have a plan and want a dedicated log to track their push pull legs upper 4 day split progress.
Buying Guide
Understand what “upper 4 day” actually means
In a push pull legs upper 4 day split, the week usually includes a push day, a pull day, a legs day and an upper-body day, with rest built in between. Some programs rotate the days, while others repeat a fixed order. Check whether the upper day is a full upper-body session or simply an extra push and pull combination, because that changes how much weekly volume you are signing up for.
Good picks for this: Push Pull Legs Training Split, Split Workout Program 4 Day and 5 Day
Check the weekly volume per muscle group
Most hypertrophy guidance suggests a range of weekly working sets per muscle group, and that range is a useful benchmark when comparing programs. Count the sets for chest, back, shoulders, quads and hamstrings across the week. A plan that looks balanced on paper but leaves one muscle with very few sets may not match your goals.
Good picks for this: Push Pull Legs Training Split, The BodyBlueprint Workout Program Push/Pull/Legs
Match the program to your experience level
Beginners often do better with a clearer explanation of how the split works and with lower weekly volume that they can recover from. Intermediate and advanced lifters can usually handle more sets and need more progression detail. Be honest about where you are before choosing.
Good picks for this: The Strength Coach Push Pull Legs Training Split, Strength Program 24-Week 3-Day Split
Consider your weekly schedule and recovery
Four training days with rest in between works well for many people, but only if you can sleep adequately and eat enough to recover. If your schedule has gaps, look for a program that lets you move days around without breaking the rotation. Scheduling flexibility matters more than most lifters expect.
Good picks for this: Split Workout Program 4 Day and 5 Day, GYM Journal Push Pull Legs 3 Day Per Week
Look at how progression is handled
A good program tells you how to increase load or reps over time. Some plans give a long, linear path, while others leave progression to you. Decide whether you want a fixed roadmap or prefer to manage progression yourself, and choose accordingly.
Good picks for this: Strength Program 24-Week 3-Day Split, The BodyBlueprint Workout Program Push/Pull/Legs
Plan for tracking and logging
Tracking sets, reps and load is one of the simplest ways to make consistent progress. A log helps you see whether you are actually adding weight or volume over weeks. If you do not already keep a training record, a dedicated log can make a real difference.
Good picks for this: GYM Journal Push Pull Legs 3 Day Per Week
Think about equipment and setting
Some split programs assume a full commercial gym, with cables, machines and barbells. Others can be adapted to a home setup with dumbbells. Read the program description and count the equipment you actually have before committing, so you do not end up skipping exercises you cannot perform.
Good picks for this: Push Pull Legs Training Split, Split Workout Program 4 Day and 5 Day
FAQ
What is a push pull legs upper 4 day split?
It is a weekly training structure that uses four sessions: a push day, a pull day, a legs day and an upper-body day. The push and pull days target pressing and pulling movements, the legs day covers lower-body work, and the upper day adds extra upper-body volume. The exact layout varies between programs.
Is a four-day split better than three days?
It depends on your goals and schedule. Four days usually allows more weekly volume per muscle group, which many lifters find helpful for muscle growth. Three days can be easier to recover from and fit busy schedules better. Choose the frequency you can sustain consistently.
Can beginners use a push pull legs upper 4 day split?
Beginners can use it, but the weekly volume may be higher than they can recover from at first. Many newer lifters start with a simpler full-body or three-day plan and move to a four-day split after several months of consistent training. If you are unsure, consult a qualified coach or trainer.
How many sets should I do per muscle group?
Many hypertrophy guidelines suggest a range of roughly 10 to 20 weekly working sets per muscle group for intermediate lifters, though individual needs vary. Start at the lower end and add sets gradually if recovery allows. Adjust based on how you feel and how your performance trends over weeks.
How do I progress on this split?
Track your sets and reps, and when you can complete all working sets with good form, increase the load slightly or add a rep. Progress can be slower in later stages, so small, consistent increases are usually better than large jumps. A training log makes this easier to manage.
Do I need a gym to follow this split?
Not necessarily. Many push pull legs programs can be adapted to dumbbells, resistance bands and bodyweight exercises at home. The main challenge is replacing heavy compound lifts, so check how the program handles equipment substitutions before you start.
How long should I follow one program before switching?
Many lifters run a single program for several weeks to a few months, then reassess. Switching too often makes it hard to judge whether a plan is working. Give a program a fair trial and track your results before making changes.
Conclusion
For most lifters looking for a push pull legs upper 4 day split, the Push Pull Legs Training Split is the strongest all-around choice, especially for intermediate trainees focused on muscle growth. Beginners who want guidance will get more from The Strength Coach Push Pull Legs Training Split, while those prioritizing strength on the main lifts may prefer the Strength Program 24-Week 3-Day Split. The Split Workout Program 4 Day and 5 Day suits budget-minded lifters who want flexibility, the BodyBlueprint program fits people who like a clear weekly blueprint, and the GYM Journal is worth adding if you want a dedicated place to track progress. Consult a qualified professional before starting any new training program, particularly if you have injuries or medical conditions.
Sources
- Physical activity guidelines and recommendations for adults, including strength training frequency (cdc.gov)
- Research summaries on resistance training volume, recovery and muscle hypertrophy (nih.gov)
- Position guidance from the American College of Sports Medicine on resistance training prescription (acsm.org)
Related reading
- Women's Push Pull Legs 3-Day Split: A Step-by-Step Plan for Strength and Shape
- Upper/Lower vs Push Pull Legs Reddit: Which Split Should You Choose?
- Upper/Lower Split vs Push/Pull/Legs (2026): Which Is Better for Your Training?
- Push/Pull Legs Full Body 4 Day Split: A Step-by-Step Plan
- Push Pull/Legs Abs Workout Plan: A 6-Day Split With Core Sets
About Emily Parker
Emily Parker is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.
