Hypertrophy 4-day split

A body-part split built around moderate loads and 8-12 reps, the range most people find easy to progress for muscle size. Add a rep or a little weight each week.

Level: Intermediate
Days a week: 4 days a week
Length: 8 weeks
Equipment: Gym
Goal: Build muscle
Focus: Full body

The weekly sessions

Chest and shoulders

Exercise	Sets × reps	Rest	Technique
Bench press	4 × 8	120 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Incline dumbbell press	4 × 10	90 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Dumbbell shoulder press	3 × 10	90 s	Ribs down, press straight up without leaning back, lower to shoulder height.
Lateral raise	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Triceps pushdown	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

Legs

Exercise	Sets × reps	Rest	Technique
Barbell squat	4 × 8	150 s	Bar stable on your back, knees track over toes, stop 1-2 reps short of failing.
Romanian deadlift	3 × 10	120 s	Push your hips back with soft knees, keep the weights close, stop when you feel your hamstrings stretch.
Leg press	3 × 12	90 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Leg curl	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Calf raise	4 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

Back and arms

Exercise	Sets × reps	Rest	Technique
Lat pulldown	4 × 10	90 s	Chest tall, pull the bar to your upper chest by driving the elbows down. No swinging.
Seated cable row	4 × 10	90 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Face pull	3 × 15	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Dumbbell curl	3 × 12	60 s	Elbow fixed against your thigh, curl up, lower for a slow count of three.
Overhead triceps extension	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

Glutes and core

Exercise	Sets × reps	Rest	Technique
Hip thrust	4 × 10	90 s	Ribs down, drive through your heels, squeeze your glutes at the top for a second.
Bulgarian split squat	3 × 10	90 s	Long step, torso tall, lower straight down. Hold something steady if you need balance.
Leg extension	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Cable crunch	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Plank	3 × 45 s hold	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.

How to progress

Use double progression: add a rep per set each week within the rep range (8-12 on most lifts), and add the smallest weight jump when every set reaches the top. Keep most sets at RPE 7-9 (1-3 reps left). Each muscle is trained once a week here, so make the sets count.

Easier weeks

Take a deload in week 4 and week 8: about half the sets at the same weights, stopping at RPE 6. Also deload early if your joints ache or your lifts drop for two sessions.

Start this programme in FitScore

Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.

Start free

Free to start – no card needed.

General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.