[Collection]
Compare weekly workload
Review how each four-day routine organizes training volume and rest days.
Program collection
Four-day hypertrophy plans
Compare four-day programs for muscle-building training, with schedules and workloads you can review before choosing.
[Focus]
Hypertrophy
[Schedule]
Training days per week: 4
[Collection]
Compare practical schedules
Review the weekly layout and exercises for each plan.
[Collection]
Check the plan before you start
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[Collection]
4 day hypertrophy programs in the IronFlow library
Browse the actual templates, review the weekly split, and jump into the program page that fits your setup.
4 programs
HypertrophyIntermediate
Dr. Swole 4 Day Upper Lower
A free 4-day upper/lower bodybuilding split from Dr. Swole with lower-day arm work and simple double progression.
4 Days / week7 weeks
Session order
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HypertrophyIntermediateSupports progression engine
Lyle McDonald Generic Bulking Routine (Standard)
The standard four-day GBR: eight weeks of upper/lower work followed by a two-week deload.
4 Days / week10 weeks
Session order
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HypertrophyBeginner
Upper Lower - 4 Day
A simple 4-day upper/lower split for balanced muscle gain and easy weekly planning.
4 Days / week1 week
Session order
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HypertrophyBeginnerSupports progression engine
Basement Bodybuilding Upper Lower
Basement Bodybuilding's free 4-day upper/lower split using simple rep ranges, dynamic double progression, and a full-gym exercise menu.
4 Days / week8 weeks
Session order
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