Six-day splits look great on Instagram, but most people with a job, a commute and a family can't keep them up. A four-day push/pull/legs + upper split trains every muscle about twice a week and still leaves three rest days.
The week at a glance
What each session looks like
Keep each session to 45 to 60 minutes: two big lifts, two or three accessories, done.
- Push, Bench press 4×6 to 8, seated shoulder press 3×8 to 10, incline dumbbell press 3×10, lateral raise 3×12 to 15, rope pushdown 3×12
- Pull, Lat pulldown 4×8 to 10, barbell row 3×8, face pull or band pull-apart 3×15, hammer curl 3×10 to 12
- Legs, Back squat or goblet squat 4×6 to 8, Romanian deadlift 3×8, leg press 3×10 to 12, plank 3×45 s
- Upper, Incline dumbbell press 3×8, seated cable row 3×10, shoulder press 3×10, curls + pushdowns 2×12 each
How to keep progressing
Use a simple rule: when you hit the top of the rep range on every set, add a little weight next time. If you can't add weight, add a rep. Log every session so you know what to beat.
Training at home?
The same structure works with dumbbells or bands: push-ups and floor press for push, one-arm rows and band pull-aparts for pull, goblet squats and glute bridges for legs.
