A 4-day gym plan to build muscle
Four focused gym sessions a week on an upper/lower split, with the volume and progression that actually grow muscle — a complete plan built by a coach, ready to preview.
Why a 4-day upper/lower split works
Four sessions a week hits each muscle group about twice — the frequency that keeps coming out ahead for growth — while leaving three recovery days so you train hard and still recover. The upper/lower structure makes that easy to organize and easy to progress.
Each day is focused and around an hour, built around the lifts that drive the most growth for the time you put in — not a marathon session you'll dread by week three.
Progression that keeps the gains coming
Every lift has a target rep range and a way forward — double progression to earn the top of the range before you add load, with planned lighter weeks so you keep progressing instead of stalling. You log your sets and your coach guides the next move.
A real hypertrophy plan, built by your coach
This is an actual plan from a GetMyCoach coach — read why it's built this way, then see the first weeks day by day. Yours is built around your goal, your gym and your week.
Modern Bodybuilding Coach
Bodybuilding coach
Welcome, future bodybuilder! I am your Modern Bodybuilding Coach, dedicated to helping you sculpt your ideal physique. I specialize in maximizing muscle growth, increasing strength, and refining body composition through evidence-based training.
A science-driven, progressive approach to bodybuilding that prioritizes consistent effort, optimal recovery, and strategic training periodization for maximum muscle and strength gains.
Progressive Overload: Consistently increasing demands on muscles.
Volume & Intensity Optimization: Balancing training stress for growth.
Mind-Muscle Connection: Maximizing activation of target muscles.
Why this plan fits you
This plan is built for your goal: Hypertrophy. It's matched to intermediate experience and 4 training days a week, so the workload fits where you are now. and uses the equipment you have (running shoes, barbell, dumbbells and adjustable bench). Modern Bodybuilding Coach tuned the volume so progress stays steady.
Why your week is built this way
You're training a Push / Pull / Legs & Core / Upper Body split. Grouping the week this way lets each muscle group be trained hard, then fully recover before its next session.
Chest, shoulders and triceps together so they share one recovery window.
Back and biceps together — every pull works them as a unit.
Quads, hamstrings, glutes and calves in one focused lower-body session.
All your upper-body pushing and pulling in one session.
Why these exercises
My methodology is rooted in the principles of progressive overload, ensuring that you consistently challenge your muscles to adapt and grow. We focus on compound movements for foundational strength and muscle mass, supplemented by isolation exercises to target specific muscle groups for symmetry and definition. Training is structured into mesocycles with planned progression and deloads, emphasizing proper form, mind-muscle connection, and recovery. Nutrition guidance is integrated to support muscle protein synthesis and overall recovery.
How you'll get stronger
To build a stronger, more aesthetic you, progressive overload is key. Each week, I'll guide you to gradually increase the weight, reps, or decrease rest times on your barbell, dumbbell, and machine exercises, ensuring your muscles are constantly challenged to adapt and grow. This consistent, strategic increase in demand is precisely how we force your body to build new muscle tissue.
When the work starts to feel easier, add reps inside 8–15, then a small amount of weight — only when your form and recovery stay solid.
Each set lists an RPE/RIR target — how many reps you should have left in the tank. Higher RPE means closer to failure; it keeps your effort honest without guessing.
Frequency & recovery
You selected 4 training sessions per week. Your plan follows your weekly split with clear exercise selection and progression rules.
Remember, muscle growth happens outside the gym, so optimizing your recovery is paramount. Your dedicated rest days are crucial for repair and growth, and we'll strategically incorporate lighter weeks to ensure your body fully recovers, preventing burnout and maximizing long-term progress. Pay attention to how your body feels; that self-reflection is key to knowing when to push and when to ease off.
The first 4 weeks, day by day
Browse each week day by day — rest days included, so you see the full rhythm.
AI Coach Assistant
Ask about your session, swap an exercise, or change your week
Today's Guidance
51 minBuild strength
This session keeps your movement quality and recovery on track.
Main lift
Chest-Supported Row
3 sets · 6-12 reps · RPE 6-7 (vigorous to hard)
Today's focus is moving well — take each rep through its full range with control; quality of movement is the goal, not load.
Today — how to progress: Progress by range and control — aim for a little more clean range each week, not more load.
Step 1 of 7 · Warm-upMobility FlowView
Coach guidance
- Move smoothly through, ~5–8 min: cat–cow x8
- world's-greatest-stretch x5/side
- hip circles x10/side
- arm & shoulder circles x10. Full range of motion, no bouncing or grinding.
- Target effort
- RPE 4 (light)
- Aim for
- 8-15
Log your result
Create your free account to save your training.
Step 2 of 7 · Warm-upFace PullsView
Coach guidance
- Set the pulley at chest or eye level.
- Pull the rope directly towards your face, not your chest.
- Focus on externally rotating your shoulders as you pull.
- Squeeze your shoulder blades together at the end of the movement.
- Keep your elbows high and wide.
- Target effort
- RPE 4 (light)
- Aim for
- 8-15
Log your result
Create your free account to save your training.
- Step 3 of 7 · Main workNow
Dumbbell Chest-Supported Row
Coach guidance
- Ensure your chest remains firmly pressed against the bench throughout the movement.
- Initiate the pull by squeezing your shoulder blades together, not just pulling with your arms.
- Pull the dumbbells towards your hips, keeping your elbows relatively close to your body.
- Control the descent, allowing a full stretch in the lats and rhomboids.
- Maintain a neutral spine and avoid shrugging your shoulders towards your ears.
- Target effort
- RPE 6-7 (vigorous to hard)
- Aim for
- 6-12
- Target weight
- Choose a load that leaves 2–3 reps in reserve at the target RPE.
- Rest between sets
- 2 min
Last time3 × 12 @ 24 kg (RPE 8)Coach tip for todayTry 26.5 kg × 12
Completed the top of the rep range — add 2.5 kg and rebuild from 12 reps.
Log your result
Enter the weight you used — note any per-set differences (e.g. 60/65/65 kg) in the notes.
Create your free account to save your training.
Step 4 of 7 · Main workDumbbell RowView
Coach guidance
- Keep your back flat and core braced throughout the movement.
- Pull the dumbbell towards your hip, not your shoulder.
- Squeeze your shoulder blade at the top of the movement.
- Control the eccentric (lowering) phase of the lift.
- Avoid shrugging your shoulder or using momentum.
- Target effort
- RPE 6-7 (vigorous to hard)
- Aim for
- 8-12
- Target weight
- Choose a load that leaves 2–3 reps in reserve at the target RPE.
- Rest between sets
- 2 min
Last time3 × 12 @ 24 kg (RPE 8)Coach tip for todayTry 26.5 kg × 12
Completed the top of the rep range — add 2.5 kg and rebuild from 12 reps.
Log your result
Enter the weight you used — note any per-set differences (e.g. 60/65/65 kg) in the notes.
Create your free account to save your training.
Step 5 of 7 · AccessoryDumbbell Reverse FlyView
Coach guidance
Hinge forward at hips. Raise to shoulder height, squeeze at top. Elbows slightly bent.
- Target effort
- RPE 6-7 (vigorous to hard)
- Aim for
- 12-20
- Target weight
- Choose a load that leaves 2–3 reps in reserve at the target RPE.
- Rest between sets
- 1 min 15 sec
Last time3 × 20 @ 24 kg (RPE 8)Coach tip for todayTry 26.5 kg × 20
Completed the top of the rep range — add 2.5 kg and rebuild from 20 reps.
Log your result
Enter the weight you used — note any per-set differences (e.g. 60/65/65 kg) in the notes.
Create your free account to save your training.
Step 6 of 7 · AccessoryDumbbell Hammer CurlView
Coach guidance
- Keep elbows pinned to the sides; no swinging.
- Maintain a neutral grip throughout the entire rep.
- Control the eccentric — about 2 seconds down.
- Curl to a hard squeeze without flaring the elbows forward.
- Target effort
- RPE 6-7 (vigorous to hard)
- Aim for
- 10-15
- Target weight
- Choose a load that leaves 2–3 reps in reserve at the target RPE.
- Rest between sets
- 1 min 15 sec
Watch demo
Last time4 × 15 @ 24 kg (RPE 8)Coach tip for todayTry 26.5 kg × 15
Completed the top of the rep range — add 2.5 kg and rebuild from 15 reps.
Log your result
Enter the weight you used — note any per-set differences (e.g. 60/65/65 kg) in the notes.
Create your free account to save your training.
Step 7 of 7 · AccessoryCable Face PullsView
Coach guidance
Rear-delt accessory — added to balance pressing volume.
- Target effort
- RPE 7-8 (hard)
Last time3 × 15 @ 60 kg (RPE 8)Coach tip for todayTry 62.5 kg × 15
Completed the top of the rep range — add 2.5 kg and rebuild from 15 reps.
Log your result
Enter the weight you used — note any per-set differences (e.g. 60/65/65 kg) in the notes.
Create your free account to save your training.
Frequently asked questions
- Is 4 days a week enough to build muscle?
- For most people it's the sweet spot. Four sessions hit each muscle with enough frequency and volume to grow while leaving room to recover — which is when muscle is actually built.
- What split will I follow?
- An upper/lower split by default — two upper days and two lower days — to balance volume and recovery. Your own plan adapts the split to your goal and experience.
- What equipment do I need?
- A standard gym: a barbell, dumbbells, a bench, a rack and a few machines. Your own plan is built around exactly what your gym has.
- Is it free?
- Yes — GetMyCoach is free during early access. Build a plan and start training, no invite needed.
This is an example plan for illustration only — it is not medical advice and is not personalized to your injuries, limitations, or training history. Build your own plan to get coaching tailored to you.
Build your 4-day gym plan
Tell your coach your goal and your gym, and preview a 4-day hypertrophy plan built for you — free during early access.