4-Day Upper Lower Split: The Complete Workout Plan for Strength & Size

Quick Answer: 4-Day Upper Lower Split

Schedule: Mon (Upper) / Tue (Lower) / Wed (Rest) / Thu (Upper) / Fri (Lower) / Weekend (Rest) Who it’s for: Intermediate lifters with 6+ months training experience Goal: Build muscle and strength with twice-weekly frequency per muscle group

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The upper lower split is one of the most research-backed training structures for natural lifters. Training each muscle group twice per week — the core principle of this split — produces significantly more muscle growth than once-weekly frequency at the same total volume.

This program runs 4 days a week, making it sustainable long-term without burning you out.

Why the Upper Lower Split Works

Research consistently shows that muscle protein synthesis (the process that drives muscle growth) peaks 24–48 hours after training and returns to baseline within 72 hours. Training each muscle group once a week means you’re leaving growth potential on the table.

The upper lower split solves this by hitting each muscle group twice per week while still allowing adequate recovery.

The 4-Day Upper Lower Program

Day 1 — Upper (Strength Focus)

Exercise	Sets	Reps	Rest
Barbell Bench Press	4	4–6	3 min
Barbell Row	4	4–6	3 min
Overhead Press	3	6–8	2 min
Pull-Ups	3	6–8	2 min
Dumbbell Curl	3	10–12	90 sec
Tricep Pushdown	3	10–12	90 sec

Day 2 — Lower (Strength Focus)

Exercise	Sets	Reps	Rest
Barbell Squat	4	4–6	3 min
Romanian Deadlift	4	6–8	2 min
Leg Press	3	8–10	2 min
Leg Curl	3	10–12	90 sec
Standing Calf Raise	4	12–15	60 sec
Ab Wheel Rollout	3	8–10	90 sec

Day 3 — Upper (Hypertrophy Focus)

Exercise	Sets	Reps	Rest
Incline Dumbbell Press	4	8–10	2 min
Cable Row	4	8–10	2 min
Lateral Raise	4	12–15	60 sec
Face Pull	3	15–20	60 sec
Hammer Curl	3	10–12	90 sec
Overhead Tricep Extension	3	10–12	90 sec

Day 4 — Lower (Hypertrophy Focus)

Exercise	Sets	Reps	Rest
Front Squat or Hack Squat	4	8–10	2 min
Walking Lunges	3	12/leg	90 sec
Leg Extension	3	12–15	60 sec
Seated Leg Curl	3	12–15	60 sec
Bulgarian Split Squat	3	10–12/leg	90 sec
Standing Calf Raise	4	15–20	60 sec

How to Progress

Linear progression (add weight when you hit the top of the rep range):

• Hit 6 reps on bench press → add 5 lbs next session
• Hit 8 reps on squat → add 5 lbs next session

Deload every 4–6 weeks: Reduce volume by 40% for one week to allow full recovery and prevent overuse injury.

Nutrition for This Program

For muscle growth, aim for:

• Protein: 0.8–1g per pound of bodyweight daily
• Calories: 200–300 above maintenance for lean gains
• Carbs: prioritize pre- and post-workout meals

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FAQ

Q: Can a beginner do the upper lower split? A: Beginners get better results from full-body 3x/week programs (like Starting Strength or GZCLP). Move to upper lower once you’ve been training consistently for 6 months.

Q: Should I do cardio on rest days? A: Light cardio (20–30 min walking, cycling) is fine and may aid recovery. Avoid intense HIIT on rest days as it competes with muscle recovery.

Q: How long should each session take? A: 60–75 minutes. If it takes longer, reduce rest times or cut a few accessory sets.

Q: What if I can only train 3 days per week? A: Run the program Mon/Wed/Fri alternating upper and lower (A-B-A one week, B-A-B the next). You’ll still train each muscle group approximately twice every 10 days.

Q: How do I know if I need to deload? A: Signs: weights feel heavier than usual, motivation is low, joints are achy, sleep quality dropped. Take the deload — it pays for itself in the following weeks.

Conclusion

The 4-day upper lower split is the most time-efficient way to maximize muscle growth with twice-weekly frequency. Follow the program for 12–16 weeks with consistent progressive overload and you’ll see significant strength and size gains.

Pair it with adequate protein intake and 7–9 hours of sleep. The training is only part of the equation.