4-Day Upper Lower Split
A four-day upper-lower split that trains your whole body twice a week across two upper and two lower sessions, one of the most effective structures for building muscle and strength.
Program Overview
The four-day upper-lower split divides your training into two upper-body and two lower-body sessions each week, so every muscle group is trained twice. This twice-a-week frequency is one of the most effective structures for building muscle and strength, striking the ideal balance between enough volume per session and enough recovery. Two upper and two lower days, with slightly different exercises across the A and B sessions, keep the stimulus varied. Every exercise includes a form video.
Intermediate lifters who can train four days a week and want an efficient, proven structure for building muscle and strength.
Who Is This For?
This plan suits you if:
- You have a solid training base
- You can train four days a week in a full gym
- You want to train each muscle group twice weekly
- Your goal is muscle and strength
If you can only train three days, a full-body or three-day split may suit you better. Browse our programs to compare.
Weekly Schedule
Phase 1: Build the Base (Weeks 1-4)
Run all four sessions each week: Upper A, Lower A, Upper B, Lower B. Focus on controlled reps with a full range, leaving one or two in reserve on your working sets. Build solid technique and volume before pushing intensity.
Use weights you control for all reps with one or two in reserve. Add load whenever a lift feels comfortable across all sets.
Lie on a flat bench, grip the barbell slightly wider than shoulder width, and unrack it with arms extended.
Hinge at the hips with a dumbbell in each hand.
Sit or stand holding dumbbells at shoulder height with palms facing forward.
Sit at a lat pulldown station, grip the wide bar with an overhand grip slightly wider than shoulder width.
Stand with a dumbbell in each hand, arms hanging at your sides with palms forward.
Stand facing a high cable with a rope attachment.
Place the barbell on your upper traps, squat down until thighs are at least parallel.
Hold the barbell at hip height with an overhand grip, feet hip-width apart.
Place a barbell across your upper traps, step one foot forward and lower your body until both knees form roughly 90-degree angles.
Sit with your upper back against a bench, barbell across your hips.
Stand on a raised surface with the balls of your feet on the edge and heels hanging off.
Set the bench to 30-45 degrees.
Sit at a cable row station with feet on the platforms and knees slightly bent.
Start seated with dumbbells at shoulder height, palms facing you.
Stand with dumbbells at your sides.
Stand holding a dumbbell in each hand at your sides with palms facing your body.
Lie on a flat bench holding an EZ bar with arms extended.
Stand with feet hip-width apart, bar over mid-foot.
Stand a couple of feet in front of a bench and place one foot behind you on the bench.
Hold a dumbbell in each hand at your sides.
Sit with upper back on a bench, a dumbbell resting on your hips.
Stand on a raised surface with the balls of your feet on the edge and heels hanging off.
A brisk walk on your rest days to aid recovery and keep you active.
Light stretching and mobility for any areas that felt tight in your last session.
Phase 2: Add Intensity (Weeks 5-8)
Same four sessions, now taking your working sets closer to failure and chasing progression on every lift. Add weight or reps wherever you can while keeping your form clean.
Beat your last week on at least one set of each exercise, whether that is more weight, an extra rep, or a slower, more controlled tempo.
Lie on a flat bench, grip the barbell slightly wider than shoulder width, and unrack it with arms extended.
Hinge at the hips with a dumbbell in each hand.
Sit or stand holding dumbbells at shoulder height with palms facing forward.
Sit at a lat pulldown station, grip the wide bar with an overhand grip slightly wider than shoulder width.
Stand with a dumbbell in each hand, arms hanging at your sides with palms forward.
Stand facing a high cable with a rope attachment.
Place the barbell on your upper traps, squat down until thighs are at least parallel.
Hold the barbell at hip height with an overhand grip, feet hip-width apart.
Place a barbell across your upper traps, step one foot forward and lower your body until both knees form roughly 90-degree angles.
Sit with your upper back against a bench, barbell across your hips.
Stand on a raised surface with the balls of your feet on the edge and heels hanging off.
Set the bench to 30-45 degrees.
Sit at a cable row station with feet on the platforms and knees slightly bent.
Start seated with dumbbells at shoulder height, palms facing you.
Stand with dumbbells at your sides.
Stand holding a dumbbell in each hand at your sides with palms facing your body.
Lie on a flat bench holding an EZ bar with arms extended.
Stand with feet hip-width apart, bar over mid-foot.
Stand a couple of feet in front of a bench and place one foot behind you on the bench.
Hold a dumbbell in each hand at your sides.
Sit with upper back on a bench, a dumbbell resting on your hips.
Stand on a raised surface with the balls of your feet on the edge and heels hanging off.
A brisk walk on your rest days to aid recovery and keep you active.
Light stretching and mobility for any areas that felt tight in your last session.
Nutrition Guidance
Training each muscle twice a week needs solid nutrition to turn into muscle. Our macro calculator sets your calories and protein targets, and our recipes make hitting them easier. If you are choosing between programs, our guide on choosing the right plan for your goals is worth a read.
The Basics
- Calories: Eat in a slight surplus of 250 to 500 calories per day to build muscle while minimizing fat gain. Our macro calculator sets your starting point.
- Protein: 1.6 to 2.2g per kg of bodyweight daily to drive recovery and muscle growth. Browse our recipes for ideas.
- Hydration: Drink water consistently, especially on training days.
- Sleep: Seven to nine hours per night. Muscle is built during recovery, not during the session.
Use the macro calculator to set your calories and protein for your goal, then track your bodyweight as a weekly average and adjust in small increments based on the trend.
