FREE WORKOUT PLAN
4-day upper/lower split
Updated 2026-10-12 · Leer en español
The upper/lower split is the most popular 4-day routine because it hits every muscle twice a week with enough volume per session to keep growing past the beginner stage. Each half of the body gets a heavier day (A) and a higher-rep day with different exercises (B).
Days
4 days a week
Session
50-60 min
Level
Intermediate
Equipment
Full gym
Weekly schedule
Monday upper A, Tuesday lower A, Thursday upper B, Friday lower B.
The workouts
Upper A
Bench Press
4 × 6-10 · RIR 2 · rest 3 min
Pronated Barbell Row
3 × 8-10 · RIR 2 · rest 150 s
Seated Dumbbell Press
3 × 8-12 · RIR 2 · rest 2 min
Pronated Lat Pulldown
3 × 10-12 · RIR 2 · rest 2 min
Standing Lateral Raises
3 × 12-15 · RIR 1 · rest 60 s
Standing Barbell Curl
2 × 8-12 · RIR 1 · rest 60 s
Cable Rope Tricep Pushdown
2 × 10-12 · RIR 1 · rest 60 s
Lower A
Free Barbell Squat
4 × 6-10 · RIR 2 · rest 3 min
Romanian Deadlift (RDL)
3 × 8-10 · RIR 2 · rest 150 s
Leg Extension
3 × 12-15 · RIR 1 · rest 60 s
Lying Leg Curl
3 × 10-12 · RIR 1 · rest 90 s
Standing Machine Calf Raise
3 × 10-15 · RIR 1 · rest 60 s
Upper B
Incline Dumbbell Press
3 × 8-12 · RIR 2 · rest 2 min
Pronated Pull-Ups
3 × 6-10 · RIR 2 · rest 150 s
Mid Cable Crossover
3 × 12-15 · RIR 1 · rest 60 s
Seated Cable Row
3 × 10-12 · RIR 2 · rest 2 min
Face Pulls
3 × 12-15 · RIR 1 · rest 60 s
Incline Dumbbell Curl
2 × 10-12 · RIR 1 · rest 60 s
Seated Dumbbell Tricep Extension
2 × 10-12 · RIR 1 · rest 60 s
Lower B
Hack Squat
3 × 8-12 · RIR 2 · rest 150 s
Hip Thrust
3 × 8-12 · RIR 2 · rest 2 min
Bulgarian Split Squats
3 × 8-12 · RIR 2 · rest 90 s
per leg
Seated Leg Curl
3 × 10-12 · RIR 1 · rest 90 s
Seated Machine Calf Raise
3 × 12-15 · RIR 1 · rest 60 s
Cable Crunches
3 × 10-15 · RIR 1 · rest 60 s
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How to run this routine
Warm up with 5 minutes of easy cardio, then 2 lighter ramp-up sets on the first exercise of each session.
RIR means reps in reserve: stop each set when you could do that many more clean reps. RIR 2 means two left in the tank. How to judge RIR.
Use double progression. Pick a weight you can lift for the bottom of the rep range at the listed RIR. When you hit the top of the range on every set, add the smallest jump the gym allows (usually 2-2.5 kg for upper body, 2.5-5 kg for legs) and build the reps back up.
Run the plan in 4-week blocks: three weeks pushing the reps and weights up, then a deload week with half the sets at the same weights. Start the next block slightly heavier. How many sets per muscle you need.
Who this plan is for
Intermediate lifters with 6+ months of consistent training who can commit to four days a week.
FAQ
Is upper lower 4 days good for hypertrophy?
Yes. Twice-a-week frequency with 10-20 hard sets per muscle per week is right in the range studies link to the most growth.
Can I do upper lower 3 days a week?
You can alternate (upper, lower, upper one week, lower, upper, lower the next), but each muscle then gets 1.5 sessions a week. Four days is the better fit.
Upper lower or push pull legs?
On 4 days, upper/lower. PPL needs 5-6 days to train each muscle twice.
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