Best 4-Day Workout for Hypertrophy

Four-day upper/lower hypertrophy blueprint with schedule, set targets, and FAQ.

Overview

Four days is the hypertrophy sweet spot for many intermediates: enough frequency for each muscle twice weekly, enough time for accessories, and still room to live a life.

Weekly schedule

Day 1— Upper A
- Horizontal press
- Horizontal row
- Vertical press or raise
- Vertical pull
- Arms / rear delts
Day 2— Lower A
- Squat pattern
- Hinge pattern
- Single-leg work
- Leg curl or extension
- Calves / core
Day 3— Upper B
- Incline press
- Pull-up
- Seated row
- Lateral raise
- Arms
Day 4— Lower B
- Deadlift variation
- Leg press
- Split squat
- Leg curl
- Calves

Set and rep guidance

Primary compounds: 6–12 reps for 3–4 sets. Isolation: 8–15 reps for 2–4 sets. Weekly hard sets per major muscle: roughly 10–20. Leave 1–2 reps in reserve; take the last set closer to failure on isolation work.

Progression

Wave volume slightly week to week (e.g. +1 set on lagging muscles for 2 weeks, then reset). Track top sets. Plan a lighter week every 4–6 hard weeks. Add a rep or a small load increase when you finish all sets in the target range with good form.

Who it's for

Intermediates ready for a classic upper/lower hypertrophy week.

FAQ

Why upper/lower?: Clean twice-weekly frequency on a four-day calendar.
Can beginners use this?: Yes with fewer accessories.
Rest days placement?: Often train–train–rest–train–train–rest–rest, or every other day.

Run a 4-day hypertrophy week and log meals in OptaFit.

OptaFit tools provide general estimates only. They are not medical, dietary, or fitness advice. Talk to a qualified professional before changing your diet or training.

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