Training

Upper Lower Split Routine: A 4-Day Program

A ready-to-run 4-day upper/lower split: two upper and two lower days with exercises, sets and reps, rest times and a simple progression rule.

An upper lower split routine trains the upper body on two days and the lower body on two days each week, so every muscle is worked twice with enough rest in between. The most practical layout is four sessions: Upper A on Monday, Lower A on Tuesday, Upper B on Thursday and Lower B on Friday. The A days are built around heavy compound lifts in lower rep ranges, the B days use moderate loads and more volume. Below is the complete program with exercises, sets and reps, and a progression rule you can follow for months.

Who this routine suits

The 4-day upper/lower split fits lifters who have outgrown a beginner full-body plan, usually after 3–6 months of steady training, and who can reliably get to the gym four times a week. Sessions last around 60–70 minutes, which is shorter than most body-part splits, and the twice-weekly frequency is a good match for both strength and muscle growth. If you can only train three times a week, a full-body plan is the better choice; if you miss a session, simply continue with the next one in the order rather than skipping it.

The weekly schedule

• Monday: Upper A (strength focus)


• Tuesday: Lower A (strength focus)


• Wednesday: rest


• Thursday: Upper B (volume focus)


• Friday: Lower B (volume focus)


• Saturday and Sunday: rest

The 4-day upper/lower program

Upper A:

• Bench press: 4 × 5–7


• Barbell row: 4 × 6–8


• Overhead press: 3 × 6–8


• Pull-up or lat pulldown: 3 × 6–10


• Barbell or EZ-bar curl: 2 × 8–12


• Skull crusher: 2 × 8–12

• Back squat: 4 × 5–7


• Romanian deadlift: 3 × 6–8


• Leg press: 3 × 8–10


• Lying leg curl: 3 × 8–12


• Standing calf raise: 4 × 8–12

• Incline dumbbell press: 4 × 8–12


• Seated cable row: 4 × 10–12


• Seated dumbbell shoulder press: 3 × 10–12


• Lat pulldown, neutral grip: 3 × 10–12


• Lateral raise: 3 × 12–20


• Incline dumbbell curl: 2 × 10–15


• Triceps pushdown: 2 × 10–15

• Deadlift: 3 × 4–6


• Bulgarian split squat: 3 × 8–12 per leg


• Hip thrust: 3 × 8–12


• Leg extension: 3 × 12–15


• Seated leg curl: 2 × 12–15


• Seated calf raise: 3 × 12–20

How to progress

Use double progression. Choose a weight you can lift for the bottom of the rep range with 1–2 reps in reserve. Add reps over the following sessions, and once you hit the top of the range on every set, raise the load: 2.5 kg on upper-body barbell lifts, 5 kg on squats, deadlifts and the leg press, and the smallest available step on dumbbells and machines.

Example: squat 4 × 5–7 with 100 kg. Week 1: 7, 6, 5, 5. Week 2: 7, 7, 6, 6. Week 3: 7, 7, 7, 7. Week 4: 105 kg, starting again around 5 reps per set. Writing every set down in a training log makes these decisions automatic instead of guesswork.

Every 6–8 weeks, or when your main lifts stall for two weeks in a row, take a deload week: the same exercises with about half the sets and loads roughly 10% lighter.

Adjusting the program

• Short on time: drop the last isolation exercise of each day; the compound lifts carry most of the results.


• Lagging muscle: add 2–3 sets for it on one day, not more.


• Sore lower back: swap the barbell row for a chest-supported row and the deadlift for a trap-bar deadlift.


• No barbell: replace squats with a hack squat or goblet squat and bench presses with dumbbell presses.

FAQ

Can I do the upper lower split three days a week?
You can rotate Upper, Lower, Upper one week and Lower, Upper, Lower the next, but each muscle then gets only 1.5 sessions per week on average. With three days, a full-body plan is usually simpler and works better.

Is upper/lower better than push pull legs?
Neither is better in general. Upper/lower trains each muscle twice in four days, while push pull legs needs five to six days for the same frequency. Pick the split that fits your schedule.

Should I add cardio on rest days?
Yes, light cardio such as 20–40 minutes of brisk walking or cycling on rest days supports recovery and health. Keep hard intervals away from the day before Lower A.

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