4-Day Workout Split: The Torso/Limbs Plan for Muscle and Strength

The Workouts: Torso and Limbs, A and B

Choose a day below. A days open with heavier compound lifts at 5–8 reps and longer rests. B days use 8–15 reps, more machines and cables, and shorter rests on isolation work. Effort is shown as reps in reserve (RIR); if you are new to it, the RPE vs RIR guide explains how to judge it.

Swap = a like-for-like alternative if the equipment is busy or the lift doesn’t suit you. Change one exercise at a time and keep it for at least 4 weeks so you can track progress.

4-Day Workout Split Schedule

The week runs on two on, one off, two on, two off. Each muscle gets one heavy and one volume session with at least 72 hours between them.

Shift-workers can use any four days as long as Torso A and Torso B are not back to back. A Monday/Wednesday/Friday/Saturday pattern also works if Wednesday is Limbs A.

Weekly Sets per Muscle

Direct sets count fully; indirect sets (for example, biceps during rows) count as half, following the method that best predicted results in the Pelland 2026 analysis.

The 2026 ACSM position stand ties greater hypertrophy to 10 or more weekly sets per muscle. Chest, back, quads, biceps and triceps clear that mark. If rear delts or calves are a priority, add 2 sets of face pulls to Torso A and 2 sets of calf raises to Limbs A. See how many sets per muscle group per week to fine-tune.

Progression Rules

A days (heavy): when every set reaches the top of the range at RIR 2 (e.g., 4 × 7 on bench), add 2.5 kg to upper-body lifts or 5 kg to squats. If you miss the bottom of the range two sessions in a row, drop the load 5–10% and build back up.

B days (volume): add reps until every set reaches the top of the range, then add the smallest available load. The ACSM progression model recommends 2–10% load jumps once you exceed the target reps by one or two. Log every session; the workout tracking guide shows a simple format, and progressive overload explains the principle.

Deload and Long-Term Plan

Train weeks 1–7 as written, then deload in week 8. Keep the same four days and exercises, cut sets by about half, and stop every set at RIR 3–4. A Delphi consensus of coaches and researchers defines a deload as a planned period of reduced training stress to manage fatigue and prepare for the next block.

After the deload, start block two with loads about 2.5–5% heavier than block one’s week 1. Swap 1–2 accessory exercises per day if they feel stale, but keep the main lifts so progress stays measurable. Our deload week guide covers signs you need one earlier.

Which 4-Day Split Should You Choose?

All of these can build muscle. A 2016 meta-analysis found twice-weekly training grew muscle more than once a week, while a 2026 meta-regression found frequency mattered little for growth once weekly sets were equal but did help strength. For the classic layout, see our 4-day upper lower split.

What to Eat on This Plan

Muscle gains from protein plateaued at intakes around 1.6 g/kg/day in a meta-analysis of 49 trials, and a review of off-season bodybuilding nutrition recommends a slow gain of 0.25–0.5% of body weight per week to limit fat gain. If you want to lose fat while running this plan, keep protein high and keep the training loads; the program itself does not need to change. Work out your number with the protein calculator.

Mistakes That Stall a 4-Day Split

• Torso A and Torso B on back-to-back days. The second session is usually weaker.
• Short rests on heavy lifts. Trained lifters gained more strength with rests longer than 2 minutes; keep 2–3 minutes on A-day compounds.
• Changing exercises every week. Keep the main lifts for the full 8-week block so you can see progress.

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