3 Day Split + Full Body Fridays: 4 Day Workout Program to Build Muscle

Josh England
Written By: Josh England
January 5th, 2018
Updated: July 19th, 2019
246.1K Reads
This 4 day workout program helps you build muscle by combining a high volume 3 day split with a fun and functional full body Friday workout. Give it a try!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
  • Target Gender Male
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

If you’re similar to me, you’re constantly torn between your love of high volume workouts and the desire of functionality promoted by full body workout routines.

This workout program accomplishes both.

The first three days of the week are broken down into your traditional 3 day a week bro split.

And on Friday, we tackle a full body workout that combines both compound lifts for the lower body and bodyweight movements for the upper body.

We’ll deem this day, “Full Body Fun and Functional Friday”.

Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.

The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

Need help building muscle? Take our FREE 5-part email Muscle Building Course!

4 Day Workout Program to Build Muscle

This workout program is designed to help you build lean muscle mass. It combines 3 days of high volume work via both compound movements and isolation exercises to target specific muscle groups and a full body day.

This muscle building workout is set up like this to give you the benefits of both high volume training and high frequency training. The full body day allows you to hit each muscle group for a second time during the course of the week, albeit at a much lower volume, to assist you in eliciting a muscle building signal multiple times a week.

Despite the amount of volume, these workouts are quick and to the point. You should be in the gym for no longer than 45 minutes at a time.

Perform each rep with a 2/0/2 tempo and rest for 45 seconds between each set and exercise.

Monday: Back, Biceps

Exercise Sets Reps
1. Chin Up 3 10, 8, 6
2. T-bar Machine Row 3 10
3. Close Grip Pull Down 3 10
4. One Arm Dumbbell Row 3 10
5. Barbell Curl 3 10
6. Hammer Curl 3 10

Tuesday: Legs

Exercise Sets Reps
1. Seated Leg Curl (pre-exhaust) 4 10
2. Barbell Squat 3 10
3. Trap Bar Deadlift 3 10
4. Dumbbell Stiff Legged Deadlift 3 10
5. Leg Extension 3 10
6. Seated Calf Raise 2 20
7. Standing Machine Calf Raise 2 20

Wednesday: Chest, Shoulders, Triceps

Exercise Sets Reps
1. Standing Military Press 3 10
2. Side Lateral Raise 3 10
3. Face Pull 3 10
4. Incline Bench Press 3 10
5. Dumbbell Bench Press 3 10
6. Incline Skullcrusher 3 10
7. Tricep Pushdown 3 10

*Alternate between starting this workout with chest exercises and shoulder exercises every other week.

Friday: Full Body

Exercise Sets Reps
1. Deadlift 4 10
2. Front Squat 3 10
3. Barbell Hip Thrust 3 10
4. Dips 3 10
5. Inverted Row 3 10
6. Push Ups 3 10

Notes for this 4 Day Workout to Build Muscle

This workout is intended to be performed for 8 weeks. After 8 weeks, take a week to deload. After you’ve finished your deload week, you can return to this program if you’re enjoying it or try something new for a mesocycle.

With the main goal for this workout being to build muscle, you’ll want to eat in a calorie surplus while performing it. Use a bmr calculator to figure out your calorie needs and add in an additional 300-500 calories to that number for a solid calorie surplus.

You’ll notice that this workout program takes the basic 3x10 approach for most of the lifts. To get the most out of this program, you will want to try to progress week to week. My recommendation would be to increase the weight you use for one set of each exercise each week.

For example: Let’s say you begin this workout program barbell squatting for 3 sets of 225, 225, 230. The next week you’ll want your sets to look like 225, 230, 230. And the following week, you’ll want to make it 230, 230, 230.

Obviously progress isn’t always linear, so don’t worry if you struggle to move up on any given week. So long as you are consistent with your workouts, you’ll see the results you want.

Weight selection is going to be highly individualized by your own strength levels. For this program, aim to use 75-85% of your working max for each set. You should finish each set feeling as though you have one rep left in the tank.

If you have any other questions regarding this workout program or try it out, please let us know in the comments section below!

Posted on: Thu, 03/25/2021 - 10:17

Why is this not recommended for women?

Posted on: Fri, 03/26/2021 - 10:16

Hey AH - women can do this workout as well.

Posted on: Mon, 02/15/2021 - 08:23

Anyone tried this program? If so let. Me know what you think

Posted on: Wed, 11/25/2020 - 04:11

Super cool, I'm gonna give that a shot, I just replaced one of the calves raises with Shrugs. Should i also replace any of these with some Abs Workout?
I'm currently reverse dieting from 1500 calories ( around 11% BF) now reached 2600 at similar levels aiming to reach 3500 calories by the end of the year.
181 cm
35 years
78 kilos

Posted on: Thu, 10/01/2020 - 00:47

Hi Josh, can you add 4 days a week workout that include cable exercises for chest like in upper and lower split
I am confused.

Posted on: Thu, 10/01/2020 - 10:08

Hey Mickey - Check out this workout. It may be more along the lines of what you're looking for: https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybui...

Posted on: Tue, 09/29/2020 - 12:13

Hi josh
I have a home ''gym'' and thats why I'm not able to do every exercise.
Currently I'm doing:
monday chest triceps: bench press, incline dumbell press, dumbell flys, bench dips, skull crushers and triceps rope push down

tuesday Back biceps: pull ups, barbell row, one arm dumbell row, chin ups, barbell curl and hammer curls

wednesday legs shoulders: squats, stiff legged deadlift, jumpings lunges, lex extension, military press, laterall raises, dumbell press

on friday I complete the full body workout you subcribe.

Is this oke?
I do a 5min w-up + 3 rounds of ab wheel.
All exercies go up to 3x8-10hh

Posted on: Wed, 09/30/2020 - 09:22

Hey Edward - this sounds solid! Great job on modifying the program to fit what you have at home!

Austin Combs
Posted on: Tue, 09/24/2019 - 11:54

Monday: Upper Body + Abs (isolation exercises?)
Tuesday: Lower Body + Abs (isolation exercises?)
Wednesday: Cardio + Abs
Thursday: Full Body (compound exercises?)
Friday: Cardio + Abs
Saturday: Full Body (compound exercises?)
Sunday: Rest

What about this routine for muscle growth? I'm a beginner!

Posted on: Tue, 09/24/2019 - 11:55

Hi Austin,

That split has the potential to do the trick for your goal.

Posted on: Fri, 11/29/2019 - 11:04

You grow out of the gym, not in it. Rest and food are what builds the body (always provided you have stimulated it in the gym). Going six days a week to the gym, may work but for most I think that is a road to injury or overtraining.
And overtraining is a very real possibility as the volume prescribed here is fairly high. I went from a skinny 140 lbs to a muscular 210 lbs with a routine that had about half that volume. Been training for 25 years now...so I think I have a somewhat informed perspective on this.

Posted on: Sun, 06/02/2019 - 09:51

What does the pre exhaust mean? Like is it just a warm up or should i do them like normal sets with almost maximum effort?

Posted on: Mon, 06/03/2019 - 09:24

Hi Leo,

Perform them like normal sets, but focus on activating the muscle used. They are sets used to activate mind-muscle connection.

Posted on: Sat, 01/05/2019 - 15:32

hey josh,
I'm about to start this program Monday but am wondering if I can swap the Wednesday workout (chest shoulders tris) to thursday? My friends and I play basketball on Wednesdays and was hoping that would work with this program as an active rest day. Thoughts?

Appreciate it, sir.

Posted on: Mon, 01/07/2019 - 12:55

Hi Will,

You can do that for sure, but I'd recommend moving the full body workout to Saturday if possible as well.

Ryan Cherry
Posted on: Fri, 01/04/2019 - 14:38

Couldn’t you also follow a similar split style and full body Friday’s using a chest/back superset split:

Day 1: Chest & Back
Day 2: Legs
Day 3: Shoulders & Arms
Day 4: Rest
Day 5: Full Body
Day 6: Rest
Day 7: Rest

Posted on: Fri, 01/04/2019 - 16:08

Hi Ryan,

Absolutely man! That'd be a pretty solid split in my opinion.

Posted on: Tue, 12/04/2018 - 07:11

Hey Josh,
I recently started this program and am feeling great. Only question I have is will this help me lose any fat also? Trying to lose some of the fat in my gut and maybe looking to add some cardio or something to help. Thanks!

Posted on: Tue, 12/04/2018 - 09:41

Hi Sean,

This program can be used to help aid in fat loss efforts - however, the only true way to lose fat mass is by eating a diet that puts you in a caloric deficit consistently.

Hope this helps!

Posted on: Thu, 11/15/2018 - 10:38

Hi Josh,
I have been following this program consistently for three weeks going now and am amazed by how well thought out it is.
In my case I am managing 3x per week workout days, however I definitely feel and see the benefits.
Thanks for the great routine.


Posted on: Fri, 11/16/2018 - 10:51

Hi PJ,

I love hearing stuff like this! Glad you're getting good use out of the program!

Keep it up!!

Atanas Belchev
Posted on: Sun, 09/30/2018 - 06:26

I am just about to finish the program and i was wondering which routine would you recommend as NEXT STEP.
Thank you.

Posted on: Fri, 08/17/2018 - 16:54

I like the looks of this program alot, however, is it possible to make this a 5 day split instead of a 4 with another leg day and an upperbody day instead of fullbody? And how can I program this (sets)? I have been lifting for years and would say I am advanced. Ready to try a new type of split. I like training 5 days a week with weights
Day 1: Back & Biceps
Day 2: Legs
Day 3: Chest, Shoulders, Triceps
Day 4: Rest
Day 5: Legs (Again)
Day 6: Upper Body (Chest, Back, Shoulders, Arms)
Day 7: Rest

Posted on: Fri, 08/17/2018 - 16:57

Hi Ryan,

That 5 day break down looks pretty solid to me. I've got one coming out next month that I'll be sure to link here that's a 5 day upper/lower/upper/lower/upper split. I think you'll like it. For now, what you have here looks awesome.

Posted on: Fri, 08/17/2018 - 19:39

Cool! Should I be wary about sets? I train at a pretty high volume on a typical 5-day single muscle group bro split (chest, back, legs, rest, shoulders, arms, rest). I usually hit about 25 sets (supersets and drop sets included in that number) or more per muscle group since I train them individually. That being said though, the set up I mentioned about would new to me. For the upper day could I approach it like a 3 round circuit with 1 exercise per muscle group of exercises I didn't hit earlier in the week? And for the 2nd leg day should I focus on hamstrings or do less volume of a full leg day like the first leg day? I'm trying to work on hitting muscles more frequently. Gets confusing. Thank you for rummaging through my long messages!

Posted on: Sat, 08/11/2018 - 15:15

Hello, does this program work with “supercompensatie” as it called in dutch. Because when you train back and biceps on monday. Wont it be to much rest before you hit the muscles again (friday). Bescause it is recommended to hit the muscle within the next 48-72 hours. And another question i have , is it possible to do one 5x5 set squad on thueseday , bech on wednesday , deathlift on friday at the beginning of the workout to put on some strenght. I like to hear wht
You think!

Amr Selim
Posted on: Mon, 07/23/2018 - 09:05

yet I still have a question this number of reps will help to increase the volume of the Muscle?
i have been following 15 ( with heavy ) 15 ( same weight) 12 ( increase the weight )
what do you advise?

Posted on: Mon, 07/23/2018 - 14:02

Hi Amr,

Yes, the volume listed is a good rep range to increase overall muscle size.

Hope this helps!

Posted on: Mon, 07/23/2018 - 14:06

Big thanks.
Will start it next week

Posted on: Sat, 07/21/2018 - 05:52

Hi Jose
Would u plz explain to me what the meanings of
Perform each rep with a 2/0/2 tempo and rest for 45 seconds between each set and exercise.
What Tempo 2/0/2
Kindly. As i am planning to adopt ur program here.
Thanks much

Posted on: Mon, 07/23/2018 - 08:45

Hi Amy,

Perform the lowering portion (eccentric) of the exercise for 2 seconds and the raising (concentric) portion of the exercise for 2 seconds.

Hope this helps!

Amr Selim
Posted on: Mon, 07/23/2018 - 09:02

thank u man
so lower the weight in 2 sec and raise it in 2 sec too
this is the tempo means
cool ,, that was helpful

Amr Selim
Posted on: Mon, 07/23/2018 - 10:31

i would like to thank you and i have another question
would the reps of 3x10 increase the muscle volume as i was used to do the previous program
2x15 with the same weight and
1x12 with heavier weight a bit
can you please advice?

Ryan Cherry
Posted on: Fri, 06/01/2018 - 20:04

I can't back squat because of a previous injury to my neck. I can front squat. Can I replace the Back Squat with a front squat. I see the full body day has a front squat too. Should I do a different variation, like the goblet squat or hack squat machine (the padding makes this one okay for my neck).

Posted on: Mon, 06/04/2018 - 11:03

Hi Ryan,

Sure! So long as you are training the squat movement pattern in a safe fashion, you'll experience the benefits of the exercise.

Hope this helps!

Posted on: Mon, 06/11/2018 - 08:55

Hi Ryan,

Hmmm.. Not sure if I can think of an alternative if neither of those are an option. How does Sumo feel? Perhaps landmine deadlifts? Might be worth working with someone in person until you're able to find variations to these movement patterns that feel good and you enjoy performing.

Hope this helps.

Posted on: Sun, 06/10/2018 - 12:20

I have been told to stay away from deadlifts and back squats. I can do Front Squats, Goblet Squats, Hack Squats etc. I would just replace back squats with front squats for this program. I can do the dumbbell stiff leg deadlifts. The only exercise I can't do is a barbell deadlift and dumbbell deadlifts feel unnatural. My gym doesn't have a trap bar.. Is there a compound exercise I can replace for the deadlifts in this program that could target my legs just as well?

Posted on: Thu, 03/15/2018 - 12:54

I don't have time to go to a gym due to most of my time being spent at work. I own a pull up bar, pair of 50lbs db, 25lbs db, and 10lbs.. so I can't increase weight... Should I increase reps, keep the same, or burn out?? Thanks in advance

Posted on: Thu, 03/15/2018 - 16:28
Posted on: Tue, 03/06/2018 - 13:37

Hi, Josh, I love this workout. an alternative to the deadlift trap bar?

Posted on: Tue, 03/06/2018 - 13:44

Hi Rick85,

Thanks for trying out the workout!

Any deadlift variation will work. I'd personally go with a dumbbell deadlift to best mimic the trap bar.

Hope this helps!

Posted on: Tue, 03/06/2018 - 11:44

Hey Josh - this looks great. What could I use as a good replacement to the t-bar row (my gym doesn't have this)?

Posted on: Tue, 03/06/2018 - 12:21

Hi Rob,

Any row variation should do the trick. I'd probably sub it out for a cable row variation for that particular day.

Hope this helps!

Posted on: Mon, 06/04/2018 - 11:02

Hi Ryan,

Yes, the seated cable row. You could also do a standing cable row. As mentioned, any row variation will do the trick.

Hope this helps!

Ryan Cherry
Posted on: Fri, 06/01/2018 - 19:10

Seated cable row work? Or are you talking about a bent over cable row to mimic the t-bar?

Posted on: Tue, 03/06/2018 - 07:39

I'm finishing this workout at the end of the week , i've tried it for 8 weeks and the results are there , what plan do you recommend after finishing this one ?

Posted on: Tue, 03/06/2018 - 08:56

Hi Mohammed,

I transitioned to the following workout after finishing this one personally:


However, you may prefer to move on to something else. We have a lot of workouts you can browse through in our exercise database: https://www.muscleandstrength.com/workout-routines

Hope this helps!

Posted on: Tue, 03/06/2018 - 10:06

Thank you Josh , that's what i was thinking too , it's really a good one
Greetings !

Free Workouts & Expert Advice

Get a weekly email with the latest workouts, tools, expert guides and deals from M&S.