A four-day split works well because it lets you push hard and still recover between sessions. I don't know your priorities yet, so here is a standard Push/Pull Split—one of the most dependable ways to add strength and size at once.

• Day 1: Push, heavy — Flat press, weighted dips, and overhead work.
• Day 2: Pull, heavy — Rack pulls, chin-ups, and barbell rows.
• Day 3: Mobility or an easy walk.
• Day 4: Push, volume — Incline dumbbell press, cable flyes, and triceps.
• Day 5: Pull, volume — Chest-supported rows, curls, and face pulls.

Would you rather bias this toward raw barbell strength, or toward how well it carries into everyday movement?