Push Pull Legs 4 Day Split Routine: A Step-by-Step Plan

By Emily Parker

Updated November 2026

A push pull legs 4 day split routine groups your training into three movement categories and spreads them across four sessions, so each muscle group gets trained twice per week while you still recover between workouts. In this guide you will get a complete weekly template, exercise selection for each day, set and rep ranges, a progression method you can follow for months, and the mistakes that most often stall lifters running this split.

Why a 4 Day Push Pull Legs Split Works

Standard push pull legs programs usually run six days, with each category trained twice. A four-day version keeps the same logic but drops one session, which means you either train one category once per week or rotate the extra day in a way that gives you two full cycles of pressing, pulling and legs over a two-week block. The result is a schedule that suits people who can train four days but not six.

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

The split also has practical advantages. Pushing muscles (chest, front and side delts, triceps) are grouped together, as are pulling muscles (back, rear delts, biceps) and the lower body. Grouping by movement pattern makes it easier to manage fatigue, since your hard pressing session does not leave your back or legs tired for the next day’s work. It also keeps total weekly volume for each muscle high enough to drive growth without requiring daily training.

Weekly Structure and Session Order

The cleanest version of this split uses the following pattern over one week:

1. Day 1: Push
2. Day 2: Pull
3. Day 3: Rest
4. Day 4: Legs
5. Day 5: Push (or Upper emphasis, see below)
6. Day 6: Rest
7. Day 7: Pull

Because the schedule is four training days, many people run it as two repeating blocks: Push, Pull, Legs, Push in week one, then Pull, Legs, Push, Pull in week two. This rotation means every category gets trained at least once per week while the weekly muscle frequency stays balanced. If you prefer fixed days, a simple option is Monday Push, Tuesday Pull, Thursday Legs, Friday Push-Pull hybrid with lighter volume. Pick whichever layout fits your job and sleep schedule, then stick with it for at least six to eight weeks.

Day-by-Day Exercise Selection

Push Day

Target the chest, shoulders and triceps. Start with a compound pressing movement, follow with a second chest movement, then finish with shoulder and triceps accessories.

• Barbell bench press: 4 sets of 5–8 reps
• Incline dumbbell press: 3 sets of 8–12 reps
• Seated dumbbell shoulder press: 3 sets of 8–10 reps
• Cable lateral raise: 3 sets of 12–15 reps
• Overhead triceps extension: 3 sets of 10–12 reps
• Rope pushdown: 2–3 sets of 12–15 reps

Pull Day

Target the lats, upper back, rear delts and biceps. Lead with a vertical or heavy row, then add a second back movement and finish with arms and rear delts.

• Pull-ups or lat pulldown: 4 sets of 6–10 reps
• Barbell or chest-supported row: 3–4 sets of 6–10 reps
• Single-arm dumbbell row: 3 sets of 10–12 reps per side
• Face pulls: 3 sets of 12–15 reps
• Incline dumbbell curl: 3 sets of 10–12 reps
• Hammer curl: 2–3 sets of 10–12 reps

Legs Day

Target quads, hamstrings, glutes and calves. Put your heaviest squat or hinge first, then balance quad and hamstring work.

• Back squat or hack squat: 4 sets of 5–8 reps
• Romanian deadlift: 3 sets of 8–10 reps
• Leg press: 3 sets of 10–12 reps
• Seated or lying leg curl: 3 sets of 10–12 reps
• Walking lunge or split squat: 2–3 sets of 10 reps per side
• Standing calf raise: 4 sets of 10–15 reps

Sets, Reps and Rest Periods

Use a rep range that matches the exercise. Heavy compounds work best in the 5–8 range with 2–3 minutes of rest. Moderate-load accessories fit 8–12 reps with 60–90 seconds of rest. Isolation work for shoulders, arms and calves can go to 12–15 reps or higher with 45–60 seconds between sets. Rest long enough that your next set is close to full quality. If your reps fall more than two from target on the second or third set, extend the rest.

How to Progress Over Time

Progression is what turns a split into a plan. The simplest approach is double progression: pick a rep range for each exercise, such as 8–10 for dumbbell press. Work up to the top of the range on all sets with good form, then increase the load by the smallest increment available and drop back to the bottom of the range. For barbell lifts, a 5-pound jump on upper body and 10 pounds on lower body is a common increment, though many people use smaller plates when they can.

Track every session in a notebook or app. If you stall on the same weight for three sessions in a row, try one of these: add a set, slow the eccentric (lowering phase) to three seconds, or swap the exercise for a close variation for four weeks. Plan a deload week every fourth to sixth week by cutting sets roughly in half and keeping loads moderate.

Recovery and Weekly Volume

Four sessions per week is manageable, but recovery still decides results. Most lifters do well with seven to nine hours of sleep, daily protein intake in the range recommended for resistance training, and a rest day that involves real rest rather than yard work. Watch for warning signs: resting heart rate creeping up, persistent joint soreness, or lifts going backward for more than a week. If you see these, reduce accessory sets first before cutting the main lifts.

Common Mistakes

• Training every session to failure. Leave one to two reps in reserve on most sets. Failure belongs on the last set of select isolation exercises only.
• Skipping the leg day because it is hard. Legs are a large muscle mass and a frequent weak point. Dropping them creates imbalances and stalls total strength.
• Chasing volume without logging it. If you cannot say how many sets you did last week, you cannot tell whether you progressed.
• Ego loading the first compound. A bench or squat you cannot control through a full range will limit both growth and joint health.
• Changing exercises every week. Keep the same core movements for at least six to eight weeks so progression is measurable.
• Ignoring the rotation. If you run Push-Pull-Legs-Push in week one and then train Push again on the same day pattern, you may end up with uneven weekly frequency. Use a written calendar.

Tips for Getting the Most From the Split

• Warm up each session with 5–10 minutes of light cardio, then two to three ramp-up sets on your first exercise.
• Keep a short mobility routine (hip flexors, thoracic spine, shoulders) at the end of each session.
• Program one push-dominant or pull-dominant accessory per week that targets a lagging area.
• Use a training partner or video recording to check squat depth and bar path.
• If you are new to lifting, begin with lighter loads for six weeks to learn technique before chasing top-end weight.

Recommended gear

A few pieces of equipment make this split easier to run, especially if you train at home or want to add variety to your accessories.

• Adjustable dumbbells help you progress on incline presses, shoulder presses and rows without needing a full rack of fixed weights. View on Amazon
• A lifting belt can support heavy squats and deadlifts when you are working in the 5–8 rep range. View on Amazon
• Resistance bands are useful for face pulls, band pull-aparts and warm-up sets on pressing days. View on Amazon
• A workout log or training notebook makes double progression easier to track week to week. View on Amazon

Where to Go Next

If you are still deciding whether this split suits your goals, compare it with other structures. The article Upper/Lower Split vs Push/Pull/Legs (2026): Which Is Better for Your Training? lays out the tradeoffs in weekly frequency, and Push Pull Legs vs Bro Split (2026): Which Is Better for Building Muscle? covers the case for body-part splits. For a longer version, see Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps. Beginners who want a gentler starting point should read Push Pull Legs Workout Split for Beginners: A Step-by-Step Guide, and those training at home with limited equipment may find Push Pull Legs Split Dumbbell Only: A Step-by-Step Plan for Home and Gym useful.

FAQ

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

It can be, but beginners usually do better with a full body program for the first two to three months. Once you can perform the main lifts with solid form, a four-day push pull legs split gives more focused volume per session.

How many sets per muscle group should I do each week?

Most people building muscle do roughly 10–20 hard sets per muscle group per week, spread across two sessions. In this split, chest, back, shoulders and legs typically land in that range when you follow the template above.

Can I run this split with only dumbbells?

Yes. Replace barbell pressing with dumbbell bench and shoulder press, use dumbbell rows and single-leg work for legs, and add tempo or pause reps to increase difficulty as weights get lighter.

Should I train abs on this split?

You can add two to three sets of core work at the end of any session. Abs recover quickly and do not need their own day, so keep the work moderate.

What if I miss a session?

Do not try to fit the missed workout into the next day. Resume the normal rotation from where you are. Consistency across weeks matters more than any single session.

How long should I follow this routine before changing it?

Plan on six to eight weeks per block, with a deload in the middle or at the end. If your lifts are still climbing, keep going. If progress stops for three weeks despite good recovery, adjust exercise selection or volume.

Do I need to eat more to build muscle on this split?

Most lifters need a modest calorie surplus to gain muscle, though the exact amount depends on body size and goals. Consult a registered dietitian or physician before making significant changes to your diet, especially if you have a medical condition.

Conclusion

A push pull legs 4 day split routine gives you twice-weekly frequency for each major muscle group with four focused sessions. Use the weekly template, follow the set and rep guidelines, and progress with double progression for at least six to eight weeks. Track your numbers, watch recovery, and adjust volume only when the data tells you to.

Related reading

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

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.