Loading…
A 4-day gym plan to build muscle
Four focused gym sessions a week on an upper/lower split, with the volume and progression that actually grow muscle — a complete plan built by a coach, ready to preview.
Why a 4-day upper/lower split works
Four sessions a week hits each muscle group about twice — the frequency that keeps coming out ahead for growth — while leaving three recovery days so you train hard and still recover. The upper/lower structure makes that easy to organize and easy to progress.
Each day is focused and around an hour, built around the lifts that drive the most growth for the time you put in — not a marathon session you'll dread by week three.
Progression that keeps the gains coming
Every lift has a target rep range and a way forward — double progression to earn the top of the range before you add load, with planned lighter weeks so you keep progressing instead of stalling. You log your sets and your coach guides the next move.
A real 4-day gym plan
A real hypertrophy plan, built by your coach
This is an actual plan from a GetMyCoach coach — read why it's built this way, then see the first weeks day by day. Yours is built around your goal, your gym and your week.
Example plan
Your coach
Modern Bodybuilding Coach
Bodybuilding coach
Welcome, future bodybuilder! I am your Modern Bodybuilding Coach, dedicated to helping you sculpt your ideal physique. I specialize in maximizing muscle growth, increasing strength, and refining body composition through evidence-based training.
A science-driven, progressive approach to bodybuilding that prioritizes consistent effort, optimal recovery, and strategic training periodization for maximum muscle and strength gains.
1
Progressive Overload: Consistently increasing demands on muscles.
2
Volume & Intensity Optimization: Balancing training stress for growth.
3
Mind-Muscle Connection: Maximizing activation of target muscles.
Why this plan
Why this plan fits you
Goal
Build muscle
Experience
Intermediate
Training days
4 / week
Equipment
Barbell & plates area, Dumbbells, Adjustable bench, Cable tower, Lat pulldown, Leg press, Power rack, Pull-up bar
This plan is built for your goal: Hypertrophy. It's matched to intermediate experience and 4 training days a week, so the workload fits where you are now — and it uses the equipment you have (running shoes, Barbell & plates area, Dumbbells and Adjustable bench). Modern Bodybuilding Coach tuned the volume so progress stays steady.
Your split
Why your week is built this way
You're training a Upper Body A / Lower Body A / Upper Body B / Lower Body B split. Grouping the week this way lets each muscle group be trained hard, then fully recover before its next session.
1Upper Body A
All your upper-body pushing and pulling in one session.
2Lower Body A
Your full lower body — squats, hinges and accessory work.
3Upper Body B
All your upper-body pushing and pulling in one session.
4Lower Body B
Your full lower body — squats, hinges and accessory work.
Exercise choices
Why these exercises
My methodology is rooted in the principles of progressive overload, ensuring that you consistently challenge your muscles to adapt and grow. We focus on compound movements for foundational strength and muscle mass, supplemented by isolation exercises to target specific muscle groups for symmetry and definition. Training is structured into mesocycles with planned progression and deloads, emphasizing proper form, mind-muscle connection, and recovery. Nutrition guidance is integrated to support muscle protein synthesis and overall recovery.
Progression
How you'll get stronger
Progressive overload
To build muscle effectively, progressive overload is key. Each week, I've designed your plan to challenge you by gradually increasing the weight, reps, or sets, ensuring your muscles are constantly stimulated to grow. This custom approach allows us to strategically push your limits, making every rep count towards building a stronger, more aesthetic you.
For example
When the work starts to feel easier, add reps inside 8–15, then a small amount of weight — only when your form and recovery stay solid.
Each set lists an RPE/RIR target — how many reps you should have left in the tank. Higher RPE means closer to failure; it keeps your effort honest without guessing.
Rhythm
Frequency & recovery
Why this many days
You selected 4 training sessions per week. Your plan follows your weekly split with clear exercise selection and progression rules.
Rest & recovery
Your three dedicated rest days are just as crucial as your training days; optimize your recovery by prioritizing sleep and nutrition to repair and rebuild muscle. We'll strategically incorporate lighter weeks or deloads when needed, based on your performance and how your body feels, ensuring you come back stronger and prevent overtraining.
Day by day
The first 4 weeks, day by day
Browse each week day by day — rest days included, so you see the full rhythm.
Your week
Rest day — nothing scheduled.
Rest day
No session scheduled. Use this day for recovery, mobility, or light activity.
Frequently asked questions
- Is 4 days a week enough to build muscle?
- For most people it's the sweet spot. Four sessions hit each muscle with enough frequency and volume to grow while leaving room to recover — which is when muscle is actually built.
- What split will I follow?
- An upper/lower split by default — two upper days and two lower days — to balance volume and recovery. Your own plan adapts the split to your goal and experience.
- What equipment do I need?
- A standard gym: a barbell, dumbbells, a bench, a rack and a few machines. Your own plan is built around exactly what your gym has.
- Is it free?
- Yes — GetMyCoach is free during early access. Build a plan and start training, no invite needed.
This is an example plan for illustration only — it is not medical advice and is not personalized to your injuries, limitations, or training history. Build your own plan to get coaching tailored to you.
Build your 4-day gym plan
Tell your coach your goal and your gym, and preview a 4-day hypertrophy plan built for you — free during early access.