Emily ParkerBy Emily Parker

Updated November 2026

A push/pull/legs arms 4 day split gives you four training days a week, with each day built around a clear movement pattern. You will finish with a weekly layout, working set ranges, and a simple way to progress load over time. The split works well if you want more direct arm work than a standard push/pull/legs schedule provides, without training six days a week.

How the Push/Pull/Legs Arms 4 Day Split Is Organized

The four training days cover push muscles, pull muscles, legs, and arms. Push day trains the chest, front and side delts, and triceps. Pull day trains the back, rear delts, and biceps. Legs day covers quads, hamstrings, glutes, and calves. Arms day adds targeted biceps and triceps volume, plus forearms if you want them.

Shopping for one? See our guide: Push Pull Legs Workout Split 6 Days: 3 Best Programs Compared (2026).

A typical week runs Push, Pull, Legs, Arms, then one rest day, with the cycle repeating. If you can only train on fixed days, place rest between the two hardest sessions, usually Legs and Pull.

Weekly Sets, Reps, and Exercise Selection

Use compound lifts first in each session, then accessory work. Aim for 2 to 4 working sets per exercise and rep ranges that match the goal. Most people do well with 6 to 10 reps for main lifts and 10 to 15 reps for accessories.

Day Main Lift Accessories Sets x Reps
Push Barbell bench press Incline dumbbell press, lateral raises, triceps pushdown 3 x 6–10 main, 3 x 10–15 accessories
Pull Barbell row or pull-up Lat pulldown, face pull, seated cable row 3 x 6–10 main, 3 x 10–15 accessories
Legs Back squat or leg press Romanian deadlift, leg curl, calf raise 3 x 6–10 main, 3 x 10–15 accessories
Arms Close-grip bench press Incline dumbbell curl, overhead triceps extension, hammer curl 3 x 8–12 each movement

Keep the arms day focused on isolation work. You already trained biceps and triceps indirectly on push and pull days, so arms day is where you add extra volume without sacrificing recovery.

Progression and Weekly Load Management

Progress each lift using double progression. Pick a weight where you can complete the low end of the rep range with good form. Once you hit the top of the range for all working sets, increase the weight by the smallest jump available, often 2.5 to 5 pounds for upper body and 5 to 10 pounds for lower body. Then start again at the bottom of the range.

Track every session in a notebook or app. Writing down the load, reps, and effort helps you spot stalls early. If you miss reps for two sessions in a row on the same lift, reduce the load by about 10 percent and rebuild.

Managing Fatigue Across the Week

Legs day is the most demanding session, so schedule it after a rest day when possible. If arms day feels flat, check your sleep and total weekly volume before adding more sets.

Checklist Before You Start

  1. Choose a program length of 6 to 12 weeks before changing the structure.
  2. Write down your starting weights for every main lift.
  3. Set a warm-up routine of 2 to 3 lighter sets before each main lift.
  4. Plan your four training days and one rest day on a calendar.
  5. Track reps, load, and effort after every session.

Common Mistakes

  • Adding too many exercises per session. Four to six exercises per day is enough.
  • Skipping progression and repeating the same weights for months.
  • Training arms to failure on every set, which slows recovery for the next push or pull day.
  • Ignoring lower-body work on legs day because it feels uncomfortable.
  • Changing exercises every week. Keep the same lifts for at least four weeks so you can measure progress.

For a broader comparison of splits, see Push Pull Legs Explained: How the 3-Day Split Works and Who It Suits and Push Pull Legs Upper Lower: How to Build a 4-Day Split That Works. If you want a 4-day option with a different structure, Push/Pull Legs Full Body 4 Day Split: A Step-by-Step Plan covers an alternative layout. For a six-day version of the same movement pattern, read Push Pull Legs 6 Day Split Program: A Step-by-Step Weekly Plan.

  • Lifting straps help you keep grip from limiting your pulling sets on back and arms days. View on Amazon
  • Adjustable dumbbells let you match incline and single-arm work without building a full rack of weights. View on Amazon
  • A lifting belt can support heavy squats and deadlifts on legs day when you move into heavier loads. View on Amazon

FAQ

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

It can work for beginners who have a few months of consistent training behind them. Start with lighter loads and fewer sets, then build volume as your technique and recovery improve.

How is this different from a standard push/pull/legs split?

The arms day adds dedicated biceps and triceps work, so you get more direct arm volume than a three-day split allows. The tradeoff is one extra training day per week.

Should I consult a professional before starting?

If you have a heart condition, joint injury, or other health concern, speak with a doctor or physical therapist before starting a new training program.

Conclusion

A push/pull/legs arms 4 day split gives you balanced weekly training with dedicated arm work and a clear structure. Track your sets, apply double progression, and keep your exercise selection stable for at least a month. Adjust volume based on recovery rather than chasing soreness.

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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.