Emily ParkerBy Emily Parker

Updated November 2026

A push pull legs 4 day split reddit threads recommend often is a simple way to train every major muscle group twice a week without living in the gym. This guide gives you a complete four-day layout: which days to train, how many sets and reps to do, how to progress over time, and the mistakes that cause most people to stall. By the end, you will have a printable plan you can run for at least eight weeks.

What the Push Pull Legs 4 Day Split Actually Is

The classic push pull legs split (often shortened to PPL) groups exercises by movement pattern rather than by body part. Push days cover chest, shoulders and triceps. Pull days cover back, rear delts and biceps. Leg days cover quads, hamstrings, glutes and calves. The four-day version adds a fourth session so you can hit one of the groups twice in a week while keeping each workout manageable.

Reddit discussions usually describe one of two arrangements. The first is Push, Pull, Legs, Upper (or a similar fourth day) that repeats the first three sessions with one day off between blocks. The second is a “PPL plus” approach where the fourth day is a second upper or a lighter full-body session. This article uses the first arrangement because it is the most common and the easiest to schedule.

Who This Split Suits

This plan fits intermediate lifters who can already perform basic compound lifts with reasonable form and who can commit to four sessions per week. Beginners often do better with full-body training for their first few months, since the extra exercise variety and frequency of a PPL structure can be hard to recover from when technique is still developing.

If your schedule allows only three sessions, the three-day version is a better fit. You can compare the two approaches in our guide to Push Pull Legs Explained: How the 3-Day Split Works and Who It Suits.

Weekly Layout and Schedule

Train four days per week in this order: Push, Pull, Legs, then Upper. Rest days can fall anywhere, but a common pattern is Monday (Push), Tuesday (Pull), Thursday (Legs), Friday (Upper), with Wednesday, Saturday and Sunday off. This gives at least one full rest day between any two sessions that train the same area.

Day Focus Main Muscles Total Working Sets
Day 1 Push Chest, shoulders, triceps 16 to 18
Day 2 Pull Back, rear delts, biceps 16 to 18
Day 3 Legs Quads, hamstrings, glutes, calves 16 to 18
Day 4 Upper (mixed) Chest, back, shoulders, arms 14 to 16

Step-by-Step: Building Each Training Day

Day 1: Push

  1. Barbell bench press: 4 sets of 6 to 8 reps. Rest 2 to 3 minutes.
  2. Seated dumbbell shoulder press: 3 sets of 8 to 10 reps. Rest 90 seconds.
  3. Incline dumbbell press: 3 sets of 8 to 12 reps. Rest 90 seconds.
  4. Cable lateral raise: 3 sets of 12 to 15 reps. Rest 60 seconds.
  5. Overhead cable triceps extension: 3 sets of 10 to 12 reps. Rest 60 seconds.
  6. Triceps pushdown: 2 sets of 12 to 15 reps. Rest 60 seconds.

Day 2: Pull

  1. Weighted pull-up or lat pulldown: 4 sets of 6 to 10 reps. Rest 2 minutes.
  2. Chest-supported dumbbell row: 3 sets of 8 to 10 reps. Rest 90 seconds.
  3. Seated cable row: 3 sets of 10 to 12 reps. Rest 90 seconds.
  4. Face pull: 3 sets of 12 to 15 reps. Rest 60 seconds.
  5. Incline dumbbell curl: 3 sets of 10 to 12 reps. Rest 60 seconds.
  6. Hammer curl: 2 sets of 10 to 12 reps. Rest 60 seconds.

Day 3: Legs

  1. Back squat: 4 sets of 6 to 8 reps. Rest 3 minutes.
  2. Romanian deadlift: 3 sets of 8 to 10 reps. Rest 2 minutes.
  3. Leg press: 3 sets of 10 to 12 reps. Rest 90 seconds.
  4. Seated or lying leg curl: 3 sets of 10 to 12 reps. Rest 60 seconds.
  5. Standing calf raise: 4 sets of 10 to 15 reps. Rest 60 seconds.

Day 4: Upper (Mixed)

  1. Incline barbell bench press: 3 sets of 6 to 8 reps. Rest 2 minutes.
  2. Chest-supported row: 3 sets of 8 to 10 reps. Rest 90 seconds.
  3. Dumbbell shoulder press: 3 sets of 8 to 10 reps. Rest 90 seconds.
  4. Lat pulldown, close grip: 3 sets of 10 to 12 reps. Rest 90 seconds.
  5. Dips or push-up variation: 2 sets to near failure. Rest 90 seconds.
  6. Superset: cable curl and rope pushdown: 2 rounds of 12 reps each. Rest 60 seconds between rounds.

Setting Sets, Reps and Rest

Use a rep range that keeps most sets two to three reps short of failure. For compound lifts, stay in the 6 to 8 range for strength. For isolation work, 10 to 15 reps builds muscle efficiently. Rest times matter more on heavy compounds than on accessories; cutting a 3-minute squat rest to 90 seconds usually reduces the load you can handle on later sets.

Track every session. A simple notebook or app works. Record the weight, reps and how hard the last set felt on a 1 to 10 scale (10 being failure). Those numbers drive your progression.

Progression: How to Get Stronger Over Eight Weeks

Double Progression

For each exercise, pick a rep range such as 8 to 12. Use a weight where you can complete the bottom of the range for all sets. Once you hit the top of the range on every set with good form, increase the weight by the smallest jump available (usually 2.5 to 5 pounds for upper-body lifts, 5 to 10 for lower-body) and drop back to the bottom of the range.

Weekly Checkpoints

  • Week 1 to 2: Learn the movements. Keep 3 to 4 reps in reserve.
  • Week 3 to 6: Push toward 1 to 2 reps in reserve and apply double progression.
  • Week 7: Deload by cutting sets roughly in half at 60 to 70 percent of normal load.
  • Week 8: Retest your top lifts with a moderate working set rather than a true max.

Practical Checklist Before You Start

  • Access to a barbell rack, adjustable bench and a cable machine or lat pulldown
  • Dumbbells covering light to heavy loads for lateral raises and curls
  • A training log, paper or app, to record loads and reps
  • A warm-up of 5 to 10 minutes plus 2 ramp-up sets before each first heavy lift
  • A plan to sleep 7 to 9 hours and eat enough protein, roughly 0.7 to 1 gram per pound of body weight

Common Mistakes

  1. Adding too many accessory sets. Sixteen to eighteen working sets per session is plenty. More volume often means worse recovery, not more growth.
  2. Skipping the pull day lats. Many lifters train pressing hard and pulling lightly, which leads to shoulder irritation. Keep the rows and pulldowns in full.
  3. Ignoring leg day. Shortening or skipping Legs is the most common way the split falls apart. Schedule it first and protect it.
  4. Chasing ego loads. Sloppy squats and bench presses with bouncing reps stall progress and raise injury risk. Use a weight you control.
  5. Changing exercises every week. Keep most movements for at least four weeks so you can see real progress.
  6. Training through pain. Sharp joint pain is a stop signal. Swap the exercise and consult a physical therapist or doctor if it persists.

Tips for Making the Split Stick

  • Pick a fixed training time so the schedule becomes habit.
  • If you miss a day, shift the whole sequence forward rather than doubling up.
  • Track bodyweight weekly and waist measurement every two weeks to confirm your nutrition is supporting the plan.
  • Read community threads for ideas, but stick with one program for at least eight weeks before judging it.

If you are also deciding between structures, our comparison of Upper/Lower vs Push Pull Legs Reddit: Which Split Should You Choose? covers the trade-offs in more detail. For a six-day version with more frequency, see Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps.

  • Adjustable dumbbells: Useful for shoulder press, chest-supported rows and curls when a full dumbbell rack isn’t available.
    View on Amazon
  • Lifting straps: Help you keep pulling volume high on heavy rows and pulldowns when grip fatigues first.
    View on Amazon
  • Flat weightlifting belt: A useful aid for heavy squats and deadlifts once you are handling near-maximal loads.
    View on Amazon

FAQ

Is push pull legs 4 day split reddit advice reliable for beginners?

Reddit can be a good source of ideas, but many threads assume experience. Beginners usually benefit from full-body training first, then move to a PPL structure once they can repeat their lifts with good technique.

How many days should I rest between sessions?

Plan at least one full rest day between sessions that train the same muscles. In the four-day layout above, Push and Pull are separated by a day, and Legs gets two days before the next session that hits it.

Can I do this split at home?

Yes, with a set of adjustable dumbbells, a pull-up bar and resistance bands you can cover most exercises. Replace barbell squats with goblet or split squats and use bodyweight pulling variations.

Should I do cardio on this split?

Light cardio such as walking on rest days is fine. Keep high-intensity intervals to one or two sessions per week and avoid them the day before a heavy leg session.

What if I miss a training day?

Resume with the next session in the sequence rather than doubling up. Do not try to make up the volume in one workout.

How long should I stay on this program?

Run it for at least eight weeks, then deload and reassess. Changing programs every two weeks prevents you from measuring progress.

Do I need to see a professional before starting?

If you have a heart condition, joint injury, high blood pressure or are returning from an injury, consult a doctor or qualified coach before beginning heavy lifting.

Conclusion

The push pull legs 4 day split gives you two weekly exposures to every major muscle group while keeping each session focused. Follow the layout, track your loads, and progress with double progression over at least eight weeks. Keep recovery and nutrition in line, and the plan will do the rest.

Ready to choose one?

Emily Parker

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.