The 4-Day Hypertrophy Split
TL;DR
The 4-day hypertrophy split is the optimal training frequency for muscle growth, balancing intensive workouts with adequate recovery. Train each muscle group twice weekly using upper/lower splits, focus on progressive overload through weight and reps, and prioritise 7-9 hours of sleep with proper nutrition. Consistency beats perfection - stick to the programme for 12 weeks minimum to see results.
Table of Contents
Most people overthink their training splits. They get caught up in the latest Instagram trend or whatever some influencer is peddling this week.
But here's the thing - the 4-day hypertrophy split isn't flashy. It's not revolutionary. It's just bloody effective.
Why Four Days Is the Sweet Spot
After years of programming for everyone from weekend warriors to competitive bodybuilders, I've seen what works. The 4-day split hits that perfect balance between hammering your muscles hard enough to grow and giving them enough time to actually recover.
Think about it this way: your muscles don't grow in the gym. They grow on your sofa, in your bed, whilst you're binge-watching Netflix. The gym is where you create the stimulus - the real magic happens during recovery.
Most blokes I work with can't handle training six days a week without their performance falling off a cliff. And three days? Well, that's leaving gains on the table for anyone who's moved beyond the beginner stage.
The Science Behind Muscle Growth (Without the Boring Bits)
Here's what actually matters for hypertrophy:
Muscle Protein Synthesis: This peaks about 24-48 hours after training, then drops back to baseline. That's why hitting each muscle group twice a week is non-negotiable - you're catching multiple waves of growth rather than letting them crash on the shore.
Progressive Overload: Not just adding weight to the bar (though that's important). It's about gradually increasing the challenge through:
- More weight
- More reps
- Better form
- Longer time under tension
The research is crystal clear on this - you need at least 10-20 sets per muscle group per week for optimal hypertrophy. The 4-day split lets you distribute this volume sensibly without turning every session into a death march.
Respecting the biological principles of physical training and considering the need to apply progressive overload so that training adaptations are constantly stimulated, a well-recommended approach in the scientific literature is the progression of loads.
La Scala Teixeira, Cauê V., et al. (2019)
Setting Up Your Weekly Schedule
Here's how I structure it for most clients:
Option 1: Upper/Lower Split
- Monday: Upper Body
- Tuesday: Lower Body
- Wednesday: Rest
- Thursday: Upper Body
- Friday: Lower Body
- Weekend: Rest (or active recovery)
Option 2: Push/Pull/Legs Modified
- Monday: Push (Chest, Shoulders, Triceps)
- Tuesday: Pull (Back, Biceps)
- Wednesday: Rest
- Thursday: Legs & Core
- Friday: Push or Pull (alternate weekly)
- Weekend: Rest
I prefer the upper/lower approach for most people. It's simpler, and simple usually wins in the long run.
The Upper Body Template That Actually Works
After programming thousands of sessions, here's what I've found works best:
Primary Movements (Pick 2-3)
- Horizontal Push: Bench press, dumbbell press, push-ups
- Vertical Push: Overhead press, dumbbell shoulder press
- Horizontal Pull: Bent-over rows, seated cable rows
- Vertical Pull: Pull-ups, lat pulldowns
Accessory Work (Pick 2-4)
- Bicep curls (because let's be honest, you want bigger arms)
- Tricep extensions
- Lateral raises
- Face pulls
Rep Ranges: 6-12 for compound movements, 8-15 for accessories. Don't overthink it.
Lower Body: More Than Just Squats
Most people's leg training is rubbish. They squat, maybe deadlift, then wonder why their legs look like twigs.
The Big Three
- Quad-Dominant: Squats, leg press, Bulgarian split squats
- Hip-Dominant: Deadlifts, Romanian deadlifts, hip thrusts
- Unilateral: Lunges, single-leg RDLs, step-ups
Don't Forget
- Calves: Because chicken legs are never a good look
- Core: Your abs won't build themselves
- Glutes: Especially if you sit at a desk all day
Progressive Overload: The Only Thing That Matters
Here's where most people cock it up. They think progressive overload means adding 5kg to the bar every week until they're benching a small car.
Progressive overload is a principle of resistance training exercise program design that typically relies on increasing load to increase neuromuscular demand to facilitate further adaptations.
Plotkin, Daniel, et al. (2022)
Reality check: progression isn't always linear, especially after your first year of training.
Smart Progression Strategies
- Week 1-2: Learn the movement, focus on form
- Week 3-4: Add weight when you can complete all sets with 2+ reps in reserve
- Week 5-6: Introduce intensity techniques (drop sets, rest-pause)
- Week 7-8: Deload or switch exercises
Recovery: The Bit Everyone Ignores
You can have the perfect program, but if your recovery is shite, you won't grow. End of story.
The Non-Negotiables
- 7-9 hours of sleep: Not 6.5 hours. Not "I'll catch up on weekends." Proper sleep.
- Protein: 1.6-2.2g per kg of body weight daily
- Hydration: Your muscles are 75% water. Act like it.
- Stress management: Chronic stress kills gains faster than a bad program
Active Recovery Days
Don't just sit on the sofa (though that's important too). Try:
- 20-30 minute walks
- Light yoga or stretching
- Swimming
- Playing with your kids/dog
Nutrition: Fuel for Growth
You can't out-train a rubbish diet. I've seen too many lads grinding in the gym whilst eating like teenagers.
The Basics
Calories: You need to be in a slight surplus to build muscle. About 200-500 calories above maintenance.
Protein: Aim for 25-40g per meal, spread throughout the day. Your body can only use so much at once.
Carbs: Don't fear them. They fuel your workouts and help with recovery.
Fats: Essential for hormone production. Don't go below 0.8g per kg of body weight.
Common Mistakes (That Drive Me Mental)
1. Program Hopping
Stick with something for at least 8-12 weeks. You can't judge a program after two sessions.
2. Ego Lifting
Your muscles don't know how much weight is on the bar. They only know tension and time under tension.
3. Ignoring Weak Points
If your shoulders are holding back your bench press, train your bloody shoulders.
4. All or Nothing Mentality
Missed a session? So what. Get back in there next time. Consistency beats perfection.
Adapting for Your Level
Beginners (Less than 1 year)
- Start with 3 days per week
- Focus on compound movements
- Perfect your form before adding weight
- Don't need fancy techniques
Intermediate (1-3 years)
- 4-day split is perfect
- Start incorporating intensity techniques
- Track your progress religiously
- Begin specializing on weak points
Advanced (3+ years)
- May need more volume or frequency
- Advanced techniques become more important
- Consider periodization
- Listen to your body more than any program
The Bottom Line
The 4-day hypertrophy split works because it's sustainable, effective, and flexible enough to fit real life. It's not about finding the perfect program - it's about finding one you can stick to consistently.
I've seen average blokes transform their physiques with nothing more than this basic template, proper nutrition, and the discipline to show up week after week.
Stop looking for shortcuts. Stop program hopping. Pick a solid 4-day split, commit to it for 12 weeks, and watch what happens.
Your future jacked self will thank you.
Remember: This is a blueprint, not a prescription. Adjust based on your recovery, lifestyle, and goals. And if you're new to training, consider working with a qualified coach who can teach you proper form and progression.
References
La Scala Teixeira, Cauê V., et al. "Complexity: A Novel Load Progression Strategy in Strength Training." Frontiers in Physiology, vol. 10, 3 July 2019, p. 839.
Plotkin, Daniel, et al. "Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations." PeerJ, vol. 10, 2022, e14142.
