Push pull legs + arms: 4-day arm-focused split

Push, Pull, Legs and an Arms day each week for 8 weeks, for intermediates: biceps and triceps trained three times a week, the rest at maintenance or above.

This is push/pull/legs with a fourth day for the arms. Push on Monday and Pull on Tuesday train the chest, shoulders and back with the arms at the end, Legs on Thursday trains the lower body and finishes with a biceps and triceps superset, and Arms on Saturday opens with the close-grip bench press, then the EZ-bar curl and a cable superset. Biceps and triceps get 15 sets a week each, over three sessions with two or three days between them, so every set is done fresh. Each arm muscle is trained in a different position across the week, from the stretch of the overhead extension and incline curl to the hammer curl. The chest and side delts stay at about 10 sets, the back at 9, and the legs at 6 per muscle: enough to keep them for 8 weeks.

SplitDays a weekLevelWeeksMinutesSets a weekEquipmentIn the app
Push/pull/legs + arms4Intermediate8≈40–5078Barbell, Dumbbells, MachinesPush/Pull/Legs + Arms · 4 days

Track this plan for free in SmartWorkout

The same exercises, sets, reps and RIR, ready in the app. Logging, rest timer and history are free. Automatic progression suggestions: Premium.

In the app: Plans → Push/Pull/Legs + Arms · 4 days

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Good fit if

  • Your arms are the part you most want to grow, and the rest of the body can hold or grow slowly.
  • Your weights go up every week or two, not every session.
  • You can train four days a week, about 40-50 minutes each time.

Take another plan if

  • You are in your first months of training: the 3-day full body plan builds your arms through the big lifts first.
  • Your legs matter to you as much as your arms: one leg day a week only holds them. Take the 4-day upper/lower plan.
  • You can train only three days: take the 3-day push/pull/legs plan.

Weekly schedule

MonTueWedThuFriSatSun
PushPullRestLegsRestArmsRest

Missed a day? Do the next session in order: the app runs the sessions in sequence.

Monday, Tuesday, Thursday and Saturday keep the Arms day away from Push and Pull, so the biceps and triceps rest two days before it. If you move the days, never put the Arms day right after Push or Pull.

The plan, week 1

Week 1 is calibration: pick a weight for the bottom of each range with one more rep in reserve than later. The RIR column shows week 1 → week 2 onwards; the grid below shows what changes in weeks 2-8.

Tempo 3-0-1-0: 3 s lowering, 0 s pause in the stretch, 1 s lifting, 0 s pause in the squeeze. X: lift as fast as you can while staying in control.

What RIR means →How to read tempo →How supersets work →

B3fx3×6–10 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
WUWarm-up sets2 × 5––1:00
ABarbell Bench Press3 × 6–103 → 22-0-X-03:00
BIncline Dumbbell Bench Press3 × 8–123 → 22-0-1-02:00
CSeated Dumbbell Shoulder Press3 × 8–123 → 22-0-1-02:00
DCable Middle Chest Fly3 × 10–152 → 12-0-1-11:00
EDumbbell Lateral Raise3 × 12–202 → 12-0-1-01:00
FCable Triceps Pushdown3 × 10–152 → 12-0-1-11:00

18 working sets · ≈45 min · → Superset: go straight to the next exercise, rest after the pair

B3fx3×6–10 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
WUWarm-up sets2 × 5––1:00
ABarbell Bent Over Row3 × 6–103 → 22-0-1-02:30
BCable Lat Pulldown3 × 8–122 → 12-0-1-12:00
CChest Supported Machine Row3 × 8–122 → 12-0-1-12:00
DCable Rear Delt Fly3 × 12–202 → 12-0-1-11:00
ESeated Incline Biceps Curl3 × 10–152 → 13-1-1-01:00Let your arms hang behind your body; three seconds down and a one-second pause at the bottom, in the stretch.
FDumbbell Hammer Curl3 × 10–152 → 12-0-1-01:00Thumbs up all the way; it trains the brachialis and forearms along with the biceps.
GKneeling Cable Abs Crunches2 × 10–152 → 12-0-1-11:00

20 working sets · ≈50 min · → Superset: go straight to the next exercise, rest after the pair

B3fx3×6–10 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
WUWarm-up sets2 × 5––1:00
ABarbell Squat3 × 6–103 → 22-0-X-03:00
BRomanian Deadlift3 × 8–123 → 23-0-1-02:30
CSeated Leg Curl3 × 10–152 → 12-0-1-11:30
DSeated Leg Extension Machine3 × 10–152 → 12-0-1-11:30
ECalf Leg Press3 × 10–152 → 12-2-1-01:00
F1Dumbbell Lying Triceps Extension3 × 10–152 → 13-0-1-0→
F2Dumbbell Biceps Curl3 × 10–152 → 12-0-1-01:00

21 working sets · ≈50 min · → Superset: go straight to the next exercise, rest after the pair

B3fx3×6–10 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
WUWarm-up sets2 × 5––1:00
AClose Grip Bench Press3 × 6–103 → 22-0-X-02:30Hands about shoulder-width apart, elbows close to your body; touch the lower chest.
BEZ-Bar Biceps Curl3 × 8–122 → 12-0-1-01:30
C1Cable Overhead Triceps Extension3 × 10–152 → 13-1-1-0→Face away from the cable, elbows up next to your head; let your hands go far behind your head at the bottom.
C2Bayesian Cable Curl3 × 10–152 → 13-0-1-01:00Stand facing away from the cable with the arm behind your body, so the biceps works from a stretched position.
DSeated Dumbbell Lateral Raise4 × 12–202 → 12-0-1-01:00
ESeated Calf Raise3 × 10–152 → 12-2-1-01:00

19 working sets · ≈40 min · → Superset: go straight to the next exercise, rest after the pair

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Week by week

W1W2W3W4W5W6W7W8
PhaseCalibrationBuildBuildBuildBuildBuildBuildDeload
RIR3 / 22 / 12 / 12 / 12 / 12 / 12 / 14
Working sets7878787878787851
What to doFind your weightsReps, then weightReps, then weightReps, then weightReps, then weightReps, then weightReps, then weightSame weights, half the sets
Done: Push
Done: Pull
Done: Legs
Done: Arms

Week 8 is a deload: about 60% of the sets (4→2, 3→2, 2→1), the same weights and rest, stop at RIR 4. Why a deload helps →

Saved only in this browser. The app keeps your weights and reps.

Worked example: Close Grip Bench Press

Sample numbers of a simulated lifter, worked through with the manual rule on this page.

WeekWeightReps per setRIRNext session
162.5 kg6 · 6 · 63Calibration done: add reps
262.5 kg7 · 7 · 72Add reps
362.5 kg8 · 8 · 82Add reps
462.5 kg8 · 8 · 82Add reps
562.5 kg9 · 9 · 82Add reps
662.5 kg9 · 9 · 92Add reps
762.5 kg9 · 9 · 92Next week: deload
862.5 kg8 · 74Next run starts at 67.5 kg

How to progress on this plan

The simplest method that works on any plan: double progression. Keep the weight and add reps while you finish your sets with the reserve in the RIR column. When every set reaches the top of the range, add one step and build the reps up again.

  • Barbell Bench Press 3 × 6–10 at RIR 2: when all 3 sets reach 10 reps at RIR 2 or easier, add 2.5 kg next session.
  • Incline Dumbbell Bench Press 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
  • Seated Dumbbell Shoulder Press 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
  • Barbell Bent Over Row 3 × 6–10 at RIR 2: when all 3 sets reach 10 reps at RIR 2 or easier, add 2.5 kg next session.
  • Cable Lat Pulldown 3 × 8–12 at RIR 1: when all 3 sets reach 12 reps at RIR 1 or easier, add 2.5 kg next session.
  • Chest Supported Machine Row 3 × 8–12 at RIR 1: when all 3 sets reach 12 reps at RIR 1 or easier, add 2.5 kg next session.
  • Isolation exercises (8–20 reps) follow the same rule. With light dumbbells, the next pair can be too big a jump: use the in-between weight, or stay and go 1-2 reps above the range for a week or two.
  • The close-grip bench press leads the Arms day with 3 × 6-10 at RIR 2. It is the plan's heaviest triceps exercise and goes up in 2.5 kg steps.
  • Curls and extensions go up in small steps. When the next dumbbell or plate is too big a jump, stay at your weight and go 1-2 reps above the range for a week or two before you move up.
  • In the supersets, do one set of the first exercise, go straight to the second, then rest. Both are compared with their own last session.
  • Free-weight compounds (bench and close-grip bench press, barbell row, squat, Romanian deadlift, both dumbbell presses) stop at RIR 2; machines, cables and isolation exercises at RIR 1.

What to do next session

You loggedNext session
All sets at the top of the range with the planned reserveOne weight step up
Below the top, with the planned reserveSame weight, +1 rep on the sets that allow it
One rep less in reserve than plannedSame weight and reps: repeat the session
Sets below the range, or RIR 0 when the target was 2Keep the weight; if sets fell below the range, one step down
No progress for 2 sessionsCheck rest and honest RIR; after a 3rd session, about −10% and build back up

The full guide: how to progress →

Your starting weights

Enter a recent set of the exercise: weight, reps and how many reps you had left. You get the week-1 weight for the bottom of the range with one rep more in reserve, from the widely used RPE chart (RTS).

 

1RM calculator →

Weekly volume per muscle

Working sets per muscle in a regular week, counted the way the app counts them: a set is 1 for a muscle the exercise trains directly and 0.5 for one it trains indirectly. Warm-ups don't count.

  • Chest10.51×/wk
  • Back91×/wk
  • Quadriceps61×/wk
  • Hamstrings61×/wk
  • Gluteus61×/wk
  • Side delts102×/wk
  • Rear delts61×/wk
  • Biceps153×/wk
  • Triceps153×/wk
  • Front delts7.51×/wk
  • Calves62×/wk
  • Abs21×/wk
  • Trapezius61×/wk
  • Lower Back31×/wk
ZonesBelow maintenanceMaintenance zoneGrowth zoneHigh volumeVery high volume

Abs and calves are optional. From 10 sets a week the app labels a muscle "High volume": above its default target and still productive.

Count your own sets →

Substitutions

Choose your substitute in week 1 and keep it for all 8 weeks: the app tracks progress per exercise. Each substitute trains the same muscles directly, so the volume above stays the same.

In the planSwap for
Barbell Bench PressDumbbell Bench Press, Smith Bench Press
Incline Dumbbell Bench PressIncline Barbell Bench Press, Smith Incline Chest Press
Seated Dumbbell Shoulder PressMachine Shoulder Press, Standing Dumbbell Shoulder Press, Seated Arnold Dumbbell Press
Cable Middle Chest FlyPec Deck Chest Fly, Dumbbell Chest Fly, High Low Cable Chest Fly
Dumbbell Lateral RaiseCable Lateral Raise, Machine Lateral Raise, One-Arm Dumbbell Lateral Raise
Cable Triceps PushdownEZ-Bar Tricep Pushdown, Rope Triceps Pushdown, Machine Triceps Extension
Barbell Bent Over RowDumbbell Bent Over Row, Seated Cable Row, Barbell Reverse Grip Bent Over Row
Cable Lat PulldownPull-Up, Lat Pulldown Machine, One-Arm Lat Pulldown
Chest Supported Machine RowDumbbell Neutral Grip Incline Bench Row, Seated Cable Low Row Neutral Grip, Lever High Row
Cable Rear Delt FlyMachine Reverse Flyes, Alternate Bent Over Dumbbell Reverse Fly, Cable Face Pull
Seated Incline Biceps Curl

Let your arms hang behind your body; three seconds down and a one-second pause at the bottom, in the stretch.

Dumbbell Incline Hammer Curl, Incline Cable Curl
Dumbbell Hammer Curl

Thumbs up all the way; it trains the brachialis and forearms along with the biceps.

Rope Cable Hammer Curl, Dumbbell Cross Body Hammer Curl, Seated Hammer Curl
Kneeling Cable Abs CrunchesMachine Abdominal Crunches, Decline Crunch, Weighted Decline Crunch
Barbell SquatFront Squat, Lowbar Squat, Landmine Squat
Romanian DeadliftDumbbell Romanian Deadlift, Dumbbell Deadlift
Seated Leg CurlStanding Leg Curl, Single-Leg Cable Leg Curl, Seated Single Leg Curl
Seated Leg Extension MachineSingle-Leg Extension, Sissy Squat
Calf Leg PressDumbbell Standing Calf Raises, Barbell Calf Raise, Rotary Calf Raise
Dumbbell Lying Triceps ExtensionLying EZ-Bar Triceps Extension, Incline Dumbbell Triceps Extension, Lying Cable Skull Crusher
Dumbbell Biceps CurlBar Cable Biceps Curl, Alternate Biceps Curl, Dumbbell Alternate Supinated Curl
Close Grip Bench Press

Hands about shoulder-width apart, elbows close to your body; touch the lower chest.

Close Grip Smith Bench Press, Seated Dip Machine, Weighted Dips
EZ-Bar Biceps CurlBarbell Biceps Curl, Seated Dumbbell Curl, Machine Biceps Curl
Cable Overhead Triceps Extension

Face away from the cable, elbows up next to your head; let your hands go far behind your head at the bottom.

One-Arm Overhead Triceps Extension, EZ-Bar Seated Triceps Extension, High Pulley Overhead Triceps Extension
Bayesian Cable Curl

Stand facing away from the cable with the arm behind your body, so the biceps works from a stretched position.

Bayesian Cable Curl Seated, One-Arm Cable Biceps Curl
Seated Dumbbell Lateral RaiseOne-Arm Dumbbell Incline Lateral Raise, Lean-Away Cable Lateral Raise
Seated Calf RaiseSingle-Leg Seated Calf Raise with Dumbbell, Single Leg Seated Calf Machine Raise

Adapt the plan

Short on time
Drop the crunch on Pull, the calf raises on Legs or Arms, or the chest fly on Push: each saves about 4-6 minutes. Keep every arm exercise: they are the point of the plan.
Bulking or cutting
Keep the plan as it is in both. On a cut, aim to hold your weights: reps that drop by one or two are normal, and you can skip the last set of the isolation exercises if recovery suffers.
Bringing up one muscle
The arms already get 15 sets each, so do not add more: above about 20 a week the extra sets add fatigue more than growth. To bring up the legs, take a plan with two leg days.
Over 40
Warm up a little longer, keep one more rep in reserve on the heavy barbell lifts and take the full rest. Joints decide the pace, not the calendar.
Training at home
This plan needs a gym with a barbell, cables and machines. At home with dumbbells and a bench, take the 4-day dumbbell upper/lower plan and add 2 sets of curls and extensions on each upper day.

The same plan in the app

The app opens exactly this plan: all 8 weeks, the same targets, week 1 calibration included. Its description in the app:

Push, Pull, Legs and Arms for intermediates with biceps and triceps priority (Mon, Tue, Thu, Sat). Biceps and triceps get 15 sets a week each over 3 workouts: the push or pull day, a superset after legs, and the arms day with close-grip bench press, curls and extensions. The rest of the body trains on fewer sets, legs once a week. 8 weeks: week 1 is calibration (one more rep in reserve than the target), weeks 2-7 at RIR 2 on free-weight compounds and RIR 1 on the rest, week 8: deload, about half the sets, RIR 4. Progression: add reps first, then weight once every set reaches the top of its range at the target RIR.

Free: the plan, logging weight, reps and RIR, the rest timer, history, previous results and the calculators.

This page teaches the manual method. With Premium, the app suggests the weight and reps for every set after each workout, from the weights, reps and RIR you logged, including week-1 calibration and the deload. Its suggestions can differ from this simple rule because it uses more of your data.

Track this plan for free in SmartWorkout

The same exercises, sets, reps and RIR, ready in the app. Logging, rest timer and history are free. Automatic progression suggestions: Premium.

In the app: Plans → Push/Pull/Legs + Arms · 4 days

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Questions

The app counts 4-10 weekly sets as the growth zone and 10-20 as high volume. This plan gives the biceps and triceps 15 each, three times a week. Counting half a set for every row and pulldown, the biceps would be close to 20, so the plan stops at 15 rather than adding more curls.

At the end of a long Push or Pull day the arms are already tired. On their own day they are fresh, so the close-grip bench and the curls can be heavy, and the weekly sets come in three doses of 6, 3 and 6 instead of two big ones.

Not in 8 weeks. Six sets a week per leg muscle, done hard, keeps trained legs where they are. After the block, go back to a plan with two leg days, such as the 4-day upper/lower plan.

If you have trained for a year or more and your arms lag behind your chest and back, yes. As a beginner, the big lifts grow the arms on their own, so a general plan builds more.

Run it once more with week 1 as calibration if the arms keep growing, or go back to a balanced plan and keep the new size with 6-10 weekly sets per arm muscle.

Not as written: it uses a barbell, cables and machines. At home with dumbbells, take the 4-day dumbbell upper/lower plan and add curls and extensions on the upper days.

Yes, and it always will be. The whole plan is on this page, and the same plan is free in the SmartWorkout app, with logging, the rest timer and history. You pay only for Premium coaching, meaning progression suggestions and the weekly volume analysis, and for AI credits.

No. You can print the plan and follow the rules on this page. The app saves you the bookkeeping: it shows last session's weights and reps next to every set.

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