Workout plans

4 days a week

The splits people actually run, written out session by session: which exercises, how many sets, what rep range, how long to rest. Pick one and Vytal turns it into your routines.

← All 43 plans

12 plans

Beginner Upper / LowerFour short sessions on machines and dumbbells for someone who has done a month of full body and wants a fourth day — the step before the intermediate upper/lower.4 daysGeneral fitnessBeginnerFull gym35 min
4-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
Upper Body SpecialisationThree upper-body days and one maintenance leg day: chest, back, shoulders and arms each get a session of their own while the legs hold what they have.4 daysMuscle buildingIntermediateFull gym50 min
PHUL Power & HypertrophyPower Hypertrophy Upper Lower: two heavy days in the three-to-five range and two lighter ones for size, four sessions a week.4 daysStrengthIntermediateFull gym60 min
4-Day PowerbuildingAdvanced full body, four days a week: squat, bench and deadlift each trained twice — once heavy, once for volume — with the hypertrophy work stacked on top. Big lifts and a big physique from the same week.4 daysMuscle buildingAdvancedFull gym60 min
Garage 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
4-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
4-Day CalisthenicsAn 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.4 daysMuscle buildingIntermediateBodyweight only40 min
4-Day Fat LossFull-body lifting to hold onto muscle while you eat less, with ten minutes of conditioning on the end of each session.4 daysFat lossIntermediateFull gym40 min
4-Day AthleticPower first, strength second, conditioning last — built for people who play a sport rather than train for a mirror.4 daysAthleticIntermediateFull gym50 min
Hyrox PrepEight kilometres of running with eight stations in between: a four-day block that trains the strength the stations need, the running they sit inside, and the compromised running that decides the race.4 daysAthleticIntermediateFull gym55 min
4-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