Program collection
Best 4 day hypertrophy programs
A strong middle ground for lifters who want enough training volume for growth without living in the gym every day.
Focus
Hypertrophy
Schedule
4 days per week
Methodology
How this page was put together
These pages are reviewed against IronFlow's current public program library, released app capabilities, and public training references.
Updated
June 30, 2026
Built from
IronFlow's current program library, import flows, released calculators, and app capabilities as of June 30, 2026.
Use this page for
Narrowing the program library to a smaller shortlist that matches your schedule, experience, or equipment.
Popular split frequency
Four day hypertrophy routines hit a useful balance between volume, recovery, and scheduling realism.
Make split choice easier
Lifters searching for 4 day hypertrophy plans usually want help choosing between a few practical weekly layouts, not generic advice.
Review the split before you commit
These programs work best when you can compare the weekly structure on desktop, then log sessions quickly once training starts.
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.
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.
Upper Lower - 4 Day
A simple 4-day upper/lower split for balanced muscle gain and easy weekly planning.
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.
German Volume Training
The classic 10x10 hypertrophy template for lifters who tolerate big sessions and repeated volume.
More guides
Explore related program collections
Program guide
Best beginner strength programs
Browse beginner-friendly strength programs with clear progression, manageable weekly structure, and real templates you can run inside IronFlow.
Program guide
Best 3 day strength programs
Find structured 3 day strength programs with proven weekly layouts, sustainable recovery, and program pages you can review before importing.
Program guide
Dumbbell workout programs
Explore dumbbell-friendly workout programs for home or limited-equipment training, with structured templates you can preview and run in IronFlow.
More tools