Upper Lower Split: 4-Day Workout Plan
Four days, each muscle twice a week. The upper/lower split is one of the most balanced ways to train.
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1. Weekly Schedule
Monday: Upper A. Tuesday: Lower A. Thursday: Upper B. Friday: Lower B. Rest or light cardio on the other days.
2. Upper Days
| Upper A (Strength) | Upper B (Hypertrophy) |
|---|---|
| Bench press 4 x 5 | Incline dumbbell press 3 x 10 |
| Barbell row 4 x 6 | Lat pulldown 3 x 10 |
| Overhead press 3 x 8 | Seated cable row 3 x 12 |
| Pull-ups 3 x 6 - 8 | Lateral raises 3 x 15 |
| Triceps dips 2 x 10 | Curls and pushdowns 3 x 12 |
3. Lower Days
| Lower A (Strength) | Lower B (Hypertrophy) |
|---|---|
| Back squat 4 x 5 | Leg press 3 x 12 |
| Romanian deadlift 3 x 8 | Hip thrust 3 x 10 |
| Walking lunge 3 x 10 each | Bulgarian split squat 3 x 10 each |
| Leg curl 3 x 10 | Leg extension 3 x 15 |
| Calf raises 4 x 10 | Hanging leg raise 3 x 12 |
4. Why the Upper Lower Split Works
Training each muscle twice a week has been shown to support muscle growth better than once a week for most people. The upper lower split delivers that frequency in only four sessions, leaving three days for rest or cardio. It also balances heavy strength work with higher-rep hypertrophy training, so you build both strength and size.
Because each session focuses on half the body, you can train with good intensity without overly long workouts.
5. Progression and Deloads
On strength days, add weight when you complete all sets and reps. On hypertrophy days, add reps first, then weight. Every six to eight weeks, reduce weights and volume for a deload week to recover and come back stronger.
6. Upper Lower Split at Home
With a rack, barbell, bench and dumbbells, you can run this program at home. Replace machines with dumbbell or band alternatives, such as dumbbell rows instead of cable rows and Bulgarian split squats instead of leg presses.
7. Adding Cardio
Add two or three short cardio sessions on rest days or after lower body workouts.
8. Who Should Use This Split
The upper lower split is ideal for lifters who have finished a beginner program, can train four days a week and want to balance strength and muscle growth. It's also popular with busy professionals because each workout stays under an hour. If you can only train three days, consider a full body routine instead.
9. Rest Periods
Rest two to three minutes between heavy strength sets and 60 to 90 seconds between hypertrophy sets. This balance keeps workouts efficient while letting you lift with good intensity.
Final Thoughts
The upper lower split trains every muscle twice a week in four sessions, balancing strength and hypertrophy. It's an ideal next step after a beginner full body program.
Frequently Asked Questions
- Is an upper lower split good for building muscle?
- Yes. Training each muscle twice a week is a proven approach.
- Can I do upper lower 3 days a week?
- Yes, by rotating: Upper, Lower, Upper one week, then Lower, Upper, Lower the next.
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