Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All workout plans

4-Day Calisthenics

Muscle buildingIntermediate

An upper/lower split on a pull-up bar, a dip station and the floor. Where the home bodyweight plan ends: pull-ups, dips and single-leg work, progressed by leverage and added weight.

At a glance

Frequency
4× a week
Split
Upper / Lower
Session length
Up to 40 min
Weekly volume
≈72 working sets

Equipment

HomeBodyweight

Where the week's sets go

  • Legs32 sets · 44%
  • Back19 sets · 26%
  • Chest9 sets · 13%
  • Arms6 sets · 8%
  • Core6 sets · 8%

A week on this plan

  1. Sunrest day
  2. MonUpper A
  3. TueLower A
  4. Wedrest day
  5. ThuUpper B
  6. FriLower B
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 4

Upper A

Pull-ups, dips, rows · 6 exercises · Up to 42 min

    • Pull-upLats · Bodyweight4× 5–10 reps2 min restFull hang at the bottom, chest to the bar at the top. Add weight once ten clean reps is routine.
    • Chest dipChest · Bodyweight3× 6–12 reps2 min restLean forward and go until the shoulders are level with the elbows — no deeper. Bench dips if the station is not there yet.
    • Inverted rowUpper back · Bodyweight3× 10–15 reps1 min 30 s rest
    • Decline push-upChest · Bodyweight3× 10–15 reps1 min 30 s restFeet on a chair. The higher the feet, the more it becomes a shoulder press.
    • Scapular pull-upTraps · Bodyweight2× 8–12 reps1 min restStraight arms, shoulder blades only. This is what keeps the pull-up shoulders healthy.
    • Hanging leg hip raiseAbs · Bodyweight3× 10–15 reps1 min rest

Workout 2 of 4

Lower A

Single-leg squats and bridges · 5 exercises · Up to 31 min

    • Stepdown squatQuads · Bodyweight4× 8–12 reps1 min 30 s restEight to twelve a leg off a step. Slow on the way down; the free heel only taps.
    • Split squatsQuads · Bodyweight3× 12–15 reps1 min restTwelve to fifteen a leg. Back foot on a chair turns it into the Bulgarian version.
    • Single leg bridge with outstretched legGlutes · Bodyweight3× 12–15 reps1 min restTwelve to fifteen a side, full second squeeze at the top.
    • Inverse leg curl (bench support)Hamstrings · Bodyweight3× 6–10 reps1 min 30 s restFeet hooked under a sofa or held by a partner. Lower as slowly as you can; push back up with the hands if you must.
    • One leg floor calf raiseCalves · Bodyweight3× 15–20 reps45 s rest

Workout 3 of 4

Upper B

Chin-ups, push-ups, triceps · 6 exercises · Up to 41 min

    • Chin-upLats · Bodyweight4× 6–10 reps2 min rest
    • Triceps dipTriceps · Bodyweight3× 10–15 reps1 min 30 s restUpright torso, elbows back. On the station or between two chairs.
    • Pull up (neutral grip)Lats · Bodyweight3× 6–10 reps2 min rest
    • Diamond push-upTriceps · Bodyweight3× 10–15 reps1 min rest
    • Push-upChest · Bodyweight3× 12–20 reps1 min rest
    • Bodyweight incline side plankAbs · Bodyweight3× 40 s45 s restForty seconds a side.

Workout 4 of 4

Lower B

Jumps, pistols, lunges · 6 exercises · Up to 39 min

    • Jump squatQuads · Bodyweight4× 6 reps1 min 30 s restSix fast reps. Land quietly; if a rep looks slow, the set is over.
    • One leg squatQuads · Bodyweight3× 4–8 reps2 min restFour to eight a leg. Hold a doorframe or squat to a box until the free version arrives.
    • Walking lungeQuads · Bodyweight3× 20 reps1 min restTwenty steps in total, ten a leg.
    • Inverse leg curl (bench support)Hamstrings · Bodyweight3× 6–10 reps1 min 30 s rest
    • HyperextensionLower back · Bodyweight3× 12–15 reps1 min restOver a bench or the edge of a bed, hands behind the head.
    • One leg floor calf raiseCalves · Bodyweight3× 15–20 reps45 s rest

How to progress

Reps first, then leverage, then load. When every set hits the top of its range, take the harder variation or hang a backpack or belt on the pull-ups and dips — those two progress by weight, everything else by a harder version. Leave one or two reps in reserve; bodyweight to failure is how tendons complain.

Start this plan

Plans like this

  • 44-Day Dumbbell Upper / LowerAn upper/lower split run entirely on dumbbells — the most training a home gym of two dumbbells and a bench can hold.4 daysMuscle buildingIntermediateDumbbells only45 min
  • 4Garage Gym Upper / LowerA rack, a bar, a bench and a pair of dumbbells — no machines, no cables. An intermediate upper/lower split that gets everything the gym plans get out of the kit most home lifters actually own.4 daysMuscle buildingIntermediateFull gym45 min
  • 44-Day Glutes & Lower BodyTwo lower-body days built around the hip thrust and the hinge, with a full upper day either side so nothing falls behind.4 daysMuscle buildingIntermediateFull gym45 min
  • 44-Day Upper / LowerTwo upper days and two lower days: the best return there is on four sessions a week, heavy first, volume second.4 daysMuscle buildingIntermediateFull gym55 min