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4 day push pull legs

4 Day Push Pull Legs

Free 4 day push pull legs template with upper-body repeat work, weekly schedule, and one-click Gym Log import.

Level
Beginner to Intermediate
Goal
Add more weekly upper-body work while keeping a familiar push pull legs structure.
Frequency
4 training days per week.
Equipment
Barbell, dumbbells, bench, row or pull station, and basic leg equipment.
BeginnerHypertrophyHome Gym

4 Day Push Pull Legs is built for people searching for a plan they can actually follow instead of another overwhelming list of exercises. The routine keeps the weekly structure clear, uses movements that make sense for the goal, and is designed to import cleanly into Gym Log so you can start training without rebuilding the plan by hand.

This version of the 4 day push pull legs template is intentionally practical. It gives you enough detail to understand the schedule, enough exercise structure to begin right away, and enough flexibility to swap movements once the routine is on your calendar. That makes it a useful fit for real-world training instead of just reading about workouts online.

Weekly schedule

This 4 day push pull legs is organized as a 4 training days per week. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.

Push

Starts on your chosen date

Pressing and shoulder work

  • Bench Press — 4 x 6
  • Overhead Press — 3 x 8
  • Incline Dumbbell Press — 3 x 10
  • Lateral Raise — 3 x 12

Pull

1 day later

Back and arm work

  • Deadlift — 3 x 5
  • Pull-Up — 3 x 8
  • Barbell Row — 3 x 8
  • Face Pull — 3 x 12
  • Curl — 3 x 12

Legs

3 days later

Lower-body strength and hypertrophy

  • Back Squat — 4 x 6
  • Romanian Deadlift — 3 x 8
  • Leg Press — 3 x 10
  • Leg Curl — 3 x 12

Upper Support

5 days later

Extra upper-body volume

  • Incline Press — 3 x 8
  • Chest-Supported Row — 3 x 10
  • Seated DB Press — 3 x 10
  • Lat Pulldown — 3 x 10
  • Triceps + Biceps Superset — 2 rounds

Why this template works

  • Adds a fourth day without making the split confusing.
  • Gives extra weekly volume for upper body.
  • Still easy to recover from for many intermediates.
  • Works well as a bridge into higher-volume training.

Who should use this workout

This routine is best for people who want a clear structure they can follow right away. It is especially useful for:

  • Lifters who like PPL but want four sessions.
  • Users chasing a little more hypertrophy volume.
  • People who can train four days but not five or six.

How to track this workout in Gym Log

After import, each session lands directly on your Gym Log calendar. You can then edit the workouts, add notes, record your sets, or swap exercises based on your equipment and recovery.

  1. Open the import page.
  2. Choose your start date.
  3. Add the template to your Gym Log calendar.
  4. Edit any workout day to personalize the routine.

Coaching notes

  • Use the extra day to support weak points instead of just adding random fatigue.
  • Keep lower-body loading sensible if your legs are still sore from the main leg day.
  • Track total pressing volume so recovery stays manageable.

Frequently asked questions

What do you do on the fourth day of a 4 day PPL split?

Many people use it as an extra upper or full-body support day focused on hypertrophy and weak points.

Is a 4 day PPL split good for muscle gain?

Yes. It can be a strong middle ground between a simple 3 day split and a higher-volume bodybuilding plan.