4 Day Bodybuilding Splits RANKED: Upper Lower, Bro Split, Full Body, Push Pull

What’s the best 4 day bodybuilding split? In this video I’ll discuss common bodybuilding splits, the pros and cons, and which one you should use based on your goals.

We’ll cover the full body split, upper lower split, bro split, push pull split and more! The aspects I’ll judge are training frequency, ease of use, and flexibility.

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About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

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Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video.

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#WorkoutSplit #BodybuildingSplit #BestWorkoutSplit

[EpsiIonEagle]

I've been doing a 4 day upper lower split for two months and I'm already seeing results. Since I'm a newbie, I'm also doing a body recomposition. It's working so well. I already lost 7 pounds and two inches off my waistline. I love working out. Sometimes I go a 5th day

[shil]

Over the years I’ve done the bro, push/pull, and upper/lower. Now I do push/pull/upper/lower. I find it nice to give my legs extended rest with the upper day in there and it’s nice to do something different each day

[reaccionapuertorico]

0:52 Bro Split
3:17 Push/Pull
4:40 Full Body
6:12 Dr Swole’s Hybrid Split
9:30 Upper Lower

[StandStrength]

Another modification I like with the upper lower is to spread back work on both days. Splitting up vertical and horizontal pulls as an example

[darietto]

Wow, Doctor, you had the perfect timing! Tomorrow I'll switch from a 6 day PPL split to a 4-day upper/lower split because I realized I was really too fatigued at the end of the week. I was thinking also to move all the direct arm work to the leg days and create 3 different upper workouts, each one with a different focus (Chest, back, shoulders) to have a more balanced routine like this Up1-Low1 Rest Upper2-low2 REst Upper3-Lower1 and so on. Yes I know, this way it became a 5-day split :-D

[vak]

you are talking so good. Idk why this video has 16k views. it should have 16million, cause you describe every split so good. nice <3 <3

[manuprabhattyagi]

lovely doc 👍
my modified split-:

1)chest mass(presses focus+back width(lats focus)+biceps
2)legs(quad)+shoulder+triceps
3)back mass(thickness rows)+chest width(fly’s)+biceps
4)legs(hems)+shoulder+triceps

[leogarfieldsaenz]

I've been looking for info about this topic, clear explanation about pros /cons on workout splits... THIS IS the clearest, most consistent video I have found.👍👍👍

[NJN]

Good stuff as usual! But I would recommend for anyone seeing this to not get bound to a 7 day week. You can do all these "4 day" splits twice over 8 days instead of 7, thereby eliminating any issue with not enough recovery. For example Day 1: Chest, Shoulders, Back, Day 2: off, Day 3: Legs and Arms, Day 4: off; REPEAT

[ayaanlifts]

What about putting biceps and triceps on lower body days?

[ashishb]

Mine is 5 day hybrid split.. pull, push, legs, rest, upper body, lower body, rest

[tonyvee]

Im currently doing push pull FBW. 6day high frequency
Push. Pull
Quads. Hamstring
Chest. Back
Shoulder. Back
Triceps. Shrugs
Calves. Biceps/ forearms
3 sets each. 3 times a week.
Dudes at gym are asking if im taking anything im like no just workout est and rest. . Going to stick with this for 12 weeks thn swith to FBW every othe dsy .

[obama]

I just started your 5 day PPLUL program, and it's amazing! ty soo much since i am only 16 and just got into bodybuilding.
I did make some adjustments since i am an beginner, but soo far its perfect!

[MeTooMan]

This is a good video. Nicely done and especially nice that you made the most important thing sticking to working out.

[Lb-riwr]

i tried a push pull split (quads/chest, Hams/Back) but i found that my glutes werent recovering enough and my hips were getting beat up. May have just been poor exercise selection though, since i was doing mainly bodyweight compound movements during lockdown at home

[carlosmorris]

The Dr. Swole's hybrid split is definitely great... It could be modified to where you're just hitting legs 2× a week though, couldn't it? Obviously this would increase the length of some of the workouts though.

Bro splits are a staple for some - as well as Push/Pull... I guess they all have their own advantages and disadvantages. I've actually seen the Arnold split structured as: Chest, Back, Shoulders/Arms/Legs though too - a 6-day schedule. And I have my own pairings in mind: Back, Chest, Shoulders/Arms & Legs... Just two separate workouts repeated within the week, with different exercises to emphasize different parts of the muscles.

I'll be looking forward to the new Dr. Swole split! 😃

[ArabChristian]

I will use the dr swole hybrid because I wanna protize arms

[jaakkot]

The best video on training splits I've seen.

[roldanlean]

Lucky to discover your page. I'm currently using your modified upper-lower split planning to follow one of your new modified trainings after 2 months I guess. Thanks for the info, Dr. Swole! The best!

[jeffm]

Thanks for the content! With that number 1 split, can you do a video on breaking down volume/load progression over a mesocycle for the advanced lifter?