A Smarter Way to Train with More Frequency and Structure
If you’re looking for a program that goes beyond the basics, this 4 day push pull legs + upper workout program combines the structure of a Push Pull Legs split with the added benefit of increased upper body frequency.
It’s designed to help you build muscle, improve strength, and train with more intent — without making your routine overly complicated.
What Is a Push Pull Legs + Upper Split?
This program is a hybrid training split that combines:
Push day (chest, shoulders, triceps)
Pull day (back, biceps)
Leg day (lower body)
Upper body day (combined upper training)
By adding an extra upper body session, this structure increases training frequency where many people want it most, while still maintaining balance across the week.
Who This Program Is For
This program is ideal if you:
Have some training experience and want more structure
Want to train 4 days per week
Prefer a Push Pull Legs style of training
Want more upper body focus without neglecting lower body
Are ready for a slightly more advanced training split
What You’ll Get
This is a complete training system designed for consistent progress:
Structured 4 day PPL + Upper program
Clear weekly training layout
Progression guide to drive results
Warm-up and preparation guide
Exercise structure and guidance
Tracking sheet for progress
Nutrition basics support
Why This Program Works
Increased Upper Body Frequency
The added upper day allows for more focused work on the upper body, which is often a priority for many people.
Balanced Training Structure
You still get dedicated push, pull, and leg days, keeping the program well-rounded.
Built for Progress
The program includes a clear progression system to help you improve over time.
Efficient Weekly Layout
Four training days strike a strong balance between results and recovery.
How the Program Is Structured
You’ll follow a 4 day split, typically structured like this:
Day 1: Push
Day 2: Pull
Rest
Day 3: Legs
Day 4: Upper
This layout allows you to train consistently while spacing out fatigue and maintaining performance across sessions.
Why This Split Is So Effective
This Push Pull Legs + Upper split works well because it:
Increases upper body training frequency
Keeps sessions focused and manageable
Allows for better recovery between similar muscle groups
Combines structure with flexibility
It’s a strong step up from more basic training splits without becoming overly complex.
How Long Should You Run This Program?
Most people follow this program for 8–12 weeks, focusing on steady progression.
As you improve, you can continue using the structure by adjusting weights, reps, and intensity.
Take Your Training to the Next Level
If you want a program that offers more structure, more frequency, and a more refined approach to training, this 4 day push pull legs + upper workout program gives you exactly that.
Train with intent. Build with consistency.