Liam GrantBy Liam Grant

A push/pull legs full body 4 day split combines two proven training approaches into one weekly schedule. You train push muscles, pull muscles and legs across two days, then hit everything with full body work on the other two. By the end of this guide, you will have a printable four-day plan with sets, reps, rest periods and a clear way to progress each lift over time.

Why Combine Push/Pull/Legs With Full Body Training?

Push/pull/legs (PPL) splits group muscles by movement pattern: pressing, pulling and lower body. Full body training hits every major muscle group in each session. Used alone, PPL asks you to train six days a week to see each muscle twice. Used alone, full body often leaves little room for heavy volume on any one area. A four-day hybrid gives each muscle group two hits per week while keeping sessions short enough to recover from.

Shopping for one? See our guide: 7 Best Push Pull Legs Split Programs and Tools for 2026.

This structure works well for lifters who have three to five hours of usable training time each week, want balanced development, and do not want to live in the gym six days a week.

Weekly Structure at a Glance

The plan runs over four days, with one rest day between most sessions. A common arrangement is Monday, Tuesday, Thursday, Friday, with the weekend off. Here is how the four sessions are organized:

Day Session Type Main Focus
Day 1 Push + Legs (Full Body A) Chest, shoulders, triceps, quads, hamstrings
Day 2 Pull + Legs (Full Body B) Back, biceps, rear delts, glutes, calves
Day 3 Rest or light cardio Recovery
Day 4 Push + Pull (Upper Focus) Chest, back, shoulders, arms
Day 5 Legs + Core (Lower Focus) Quads, hamstrings, glutes, calves, abs
Days 6–7 Rest Recovery

Because each session includes some lower-body and upper-body work, every muscle group is trained two to three times per week in total.

Step 1: Set Your Goals and Training Volume

Before choosing exercises, decide what you want from the program. Hypertrophy (muscle size) work typically uses 6 to 15 working sets per muscle group per week. Strength-focused training uses fewer sets at heavier loads. For this four-day plan, aim for roughly 10 to 14 weekly sets for major muscles and 6 to 10 for smaller ones.

Track your training in a notebook or app so you can see progress. If you are new to structured lifting, start at the lower end of these ranges and add sets only when recovery feels good.

Step 2: Build the Four Workout Days

Day 1: Push + Legs (Full Body A)

  1. Barbell bench press: 4 sets of 6–8 reps
  2. Seated dumbbell shoulder press: 3 sets of 8–10 reps
  3. Barbell back squat: 4 sets of 6–8 reps
  4. Romanian deadlift: 3 sets of 8–10 reps
  5. Cable triceps pushdown: 3 sets of 10–12 reps
  6. Standing calf raise: 3 sets of 12–15 reps

Day 2: Pull + Legs (Full Body B)

  1. Weighted pull-up or lat pulldown: 4 sets of 6–10 reps
  2. Chest-supported dumbbell row: 3 sets of 8–10 reps
  3. Leg press: 3 sets of 10–12 reps
  4. Lying leg curl: 3 sets of 10–12 reps
  5. Incline dumbbell curl: 3 sets of 10–12 reps
  6. Face pull: 3 sets of 12–15 reps

Day 4: Push + Pull (Upper Focus)

  1. Incline dumbbell press: 4 sets of 8–10 reps
  2. Seated cable row: 4 sets of 8–10 reps
  3. Lateral raise: 3 sets of 12–15 reps
  4. Straight-arm pulldown: 3 sets of 10–12 reps
  5. Overhead triceps extension: 3 sets of 10–12 reps
  6. Hammer curl: 3 sets of 10–12 reps

Day 5: Legs + Core (Lower Focus)

  1. Trap bar deadlift or hip thrust: 4 sets of 5–8 reps
  2. Bulgarian split squat: 3 sets of 8–10 reps per leg
  3. Leg extension: 3 sets of 12–15 reps
  4. Seated leg curl: 3 sets of 12–15 reps
  5. Hanging leg raise: 3 sets of 10–15 reps
  6. Seated calf raise: 3 sets of 12–15 reps

Step 3: Choose Rep Ranges and Rest Periods

Heavy compound lifts (squats, bench, rows, deadlifts) should rest 2 to 3 minutes between sets. Isolation work can rest 60 to 90 seconds. Keep one to two reps in reserve on most sets, meaning you could have done two more reps with good form. Pushing every set to failure increases fatigue without necessarily improving results.

Step 4: Plan Progressive Overload

Progression is what turns a plan into results. Use a double progression method: pick a rep range (for example, 8–10 reps). When you hit the top of the range on all sets with good form, increase the weight by the smallest jump available, often 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for lower-body lifts. Then work back up to the bottom of the range.

If you stall for three consecutive sessions, consider a small deload: reduce the load by about 10 percent for one week, then resume. For a deeper look at how volume and recovery interact, see Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps.

Step 5: Warm Up Properly

  • 5 minutes of light cardio such as a bike or rower
  • One or two ramp-up sets of the first exercise at 50 and 70 percent of working weight
  • Dynamic mobility for the joints you will load (hip circles, band pull-aparts, arm circles)

Tools You Will Need

  1. A barbell with bumper plates and a squat rack or power rack
  2. An adjustable bench
  3. A set of dumbbells covering light to heavy loads
  4. A cable machine or lat pulldown station
  5. A training log or app to record weights, reps and rest

Common Mistakes

  • Skipping logs. Without written records, progressive overload becomes guesswork.
  • Adding too many sets too fast. Increase volume by one set per muscle every two to three weeks at most.
  • Ignoring the pull work. Many lifters press heavily and under-train their back. Keep rows and pulldowns in every pull session.
  • Training legs with no plan for recovery. Squats and deadlifts are demanding. Sleep, protein and rest days matter here.
  • Changing exercises every week. Keep the core lifts for at least six to eight weeks so you can measure progress.

Tips for Making the Split Work

  • Place your hardest lower-body session on a day when you have more energy.
  • Use a 4- to 6-week block, then reassess your strength and adjust exercise selection if needed.
  • If you have a sore shoulder or lower back, swap in machines or cables that reduce strain and keep the movement pattern.
  • Beginners may find it helpful to compare structures before committing. Full Body Workout vs Push Pull Legs: Which Split Builds More Muscle? explains the trade-offs in detail.

A lifting belt helps brace heavy squats and deadlifts when your sets climb into the low-rep range. View on Amazon

Lifting straps make heavy pulling sessions more manageable by letting your grip keep up with your back. View on Amazon

A training log book keeps your weights and reps organized so progressive overload stays on track. View on Amazon

FAQ

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

It can be, provided you already know the basic lifts and use lighter loads at first. Beginners often do well with a full body focus for the first few weeks before moving to the split.

How many days should I rest between sessions?

Most people need at least one full rest day between sessions that train the same muscle groups. The schedule above provides that by alternating push/legs and pull/legs days.

Can I replace exercises if I don’t have a cable machine?

Yes. Dumbbell rows can replace cable rows, and push-ups or dumbbell presses can cover pressing work. Keep the movement pattern the same and vary the tool.

How long should I follow this program before changing it?

Four to six weeks is a reasonable block. Track your progress, and if your lifts are still climbing, keep going. If you stall for multiple weeks, adjust volume or exercise selection.

How much cardio should I add?

Two to three sessions of 20 to 30 minutes of moderate cardio per week fit well alongside this plan and support heart health without interfering with recovery.

Should I train to failure on every set?

No. Leave one to two reps in reserve on most sets. Taking a few sets to true failure can be useful, but doing it constantly raises fatigue and injury risk.

Is this plan suitable if I have an injury or medical condition?

Consult a doctor or physical therapist before starting, especially if you have joint, heart or back problems. They can recommend modifications.

Conclusion

The push/pull legs full body 4 day split gives you balanced training, two hits per muscle group each week, and room for progressive overload without six training days. Follow the sets and rep ranges, log every session, and add weight when you hit the top of your range. Give the plan four to six weeks before judging it, and adjust from there.

Ready to choose one?

Liam Grant

About Liam Grant

Liam covers workout programs & splits, comparing specs, features and long-term owner feedback to help readers choose with confidence.