4-Day Upper Lower Split For Beginners
A 4-day program that trains your upper and lower body on separate days. More volume per session than full body training, with built-in recovery between each session type.
Program Overview
The upper lower split is one of the most effective training structures for anyone past their very first weeks in the gym. By dedicating each session to either upper or lower body, you can give each muscle group more focused attention while still training every muscle twice per week. This program runs four days per week across two upper sessions and two lower sessions. Each pair of sessions uses different exercises and rep ranges so the training stimulus varies while the recovery is managed. Over 8 weeks the volume and loading increase progressively across two phases.
Training each muscle group twice per week produces significantly better results than once per week for most people. The upper lower split achieves this while keeping each session focused and manageable. It is one of the most efficient stepping stones between full body beginner training and more advanced splits.
Who Is This For?
This program works best for anyone who has completed 6 to 12 weeks of beginner training and is ready to add a fourth training day. This plan is right for you if:
- You have completed a full body beginner program and want to progress
- You can commit to four training sessions per week
- You want more volume per muscle group than a 3-day full body program provides
- You have access to a full gym with a barbell, dumbbells, and cable machines
- You want a clear structure that trains upper and lower body equally
If you are still on 3 days per week, check out our other beginner programs first before stepping up to 4 days.
Weekly Schedule
Phase 1: Build the Base (Weeks 1-4)
The first four weeks establish the pattern and find your working weights. Upper A and Lower A are the heavier, strength-focused sessions. Upper B and Lower B use different exercises at slightly higher reps to develop the same muscles from a different angle.
Session A is your strength day. Lower reps, heavier weights, longer rest. Session B is your volume day. Higher reps, moderate weights, shorter rest. Both are important. Neither should be skipped.
Lie flat on a bench, grip slightly wider than shoulder width. Pinch your shoulder blades together, lower the bar to your mid-chest, then press to lockout.
Place one hand and the same-side knee on a bench. Row the dumbbell in the other hand up to your hip, squeezing your back at the top. Lower slowly and repeat, then switch sides.
Sit or stand with dumbbells at shoulder height, palms forward. Press both overhead to full extension, then lower with control back to shoulder height.
Grip the bar slightly wider than shoulder width. Pull it down to your upper chest, driving your elbows toward your hips. Control the return to full extension.
Hold light dumbbells at your sides with a slight elbow bend. Raise both arms out to shoulder height, pause briefly, then lower with control.
Stand tall with dumbbells at your sides, palms forward. Curl one up to your shoulder without swinging, then lower slowly and repeat on the other side.
Hold dumbbells at shoulder height with elbows up. Squat down keeping your torso as upright as possible, then drive through your heels to stand back up.
Upper back against a bench, barbell across your hips. Drive your hips up until your body forms a straight line from shoulders to knees. Squeeze hard at the top, then lower slowly.
Hold dumbbells in front of your thighs with a soft knee bend. Push your hips back and lower the dumbbells along your legs until you feel a strong hamstring stretch. Drive your hips forward to return.
Stand in a staggered stance holding dumbbells at your sides, one foot forward and one behind. Lower your body by bending both knees until the rear knee nearly touches the floor. Push through the front heel to return to the starting position.
Stand with the balls of your feet on an elevated surface. Lower your heels as far as possible, then rise up onto your toes as high as you can. Pause briefly at the top.
On all fours, extend your right arm and left leg simultaneously until both are parallel to the floor. Hold two seconds, return, and repeat on the other side.
Stand holding a dumbbell at shoulder height with one hand. Dip slightly at the knees, then drive through your legs and press the dumbbell overhead in one explosive movement. Lower with control and repeat, then switch sides.
Set a bench to around 30 degrees. Press dumbbells from chest height straight up, targeting the upper chest. Lower with full control.
Sit upright at a cable row station. Pull the handle to your lower chest leading with your elbows, squeezing your shoulder blades together at the end of each rep.
Stand facing a high cable pulley with a straight bar or rope attachment. With arms extended and a slight bend in the elbows, pull the bar down in an arc until it reaches your thighs. Return slowly to the start, feeling a full stretch in your lats.
Set a cable to upper chest height with a rope attachment. Pull the rope toward your face with your elbows high and wide, externally rotating your arms at the end so your hands finish beside your ears. Return slowly.
Stand at a high cable with a rope attachment. Elbows pinned to your sides, push the rope down to full extension and spread the ends apart at the bottom.
Stand facing away from a low cable pulley with feet wider than shoulder-width. Reach between your legs and grip the rope attachment. Hinge forward at the hips with a flat back, then drive your hips forward explosively to stand upright, pulling the cable through.
Hold a dumbbell vertically at your chest. Feet shoulder-width, squat as deep as you can with your chest up and heels flat, then drive back up.
Stand tall holding dumbbells at your sides. Step one foot back and lower your back knee toward the floor. Push through your front heel to return to standing, then repeat on the other leg.
Lie on your back with the soles of your feet pressed together and knees flared out wide. Drive your hips up by squeezing your glutes hard at the top. Lower slowly and repeat.
Lie on your back with arms pointing straight up and knees bent at 90 degrees above your hips. Slowly lower one arm overhead and extend the opposite leg toward the floor simultaneously. Return to the start and repeat on the other side.
Phase 2: Add Load and Volume (Weeks 5-8)
Phase 2 increases the load on all exercises and drops the rep range on the primary lifts. Secondary and accessory exercises gain one set across most sessions. The four-session structure stays identical. The intensity increases significantly.
Hit all reps on all sets with good form? Add weight next session. Upper body lifts: add 2.5kg. Lower body lifts: add 5kg. Missed reps two sessions in a row? Drop back 10% and rebuild. Progress on an upper lower split is measured in weeks, not individual sessions.
Heavier loading at a lower rep range. Every technical detail matters more as the weight increases. Stay tight, control the descent, and drive hard.
One extra set at heavier loading. Match the bench press in effort — your back should be working just as hard as your chest.
One extra set with heavier dumbbells. Shoulder strength builds slowly. Stay patient and keep adding small increments.
One extra set. If you can do five or more strict chin-ups by Phase 2, consider substituting them here for an excellent natural progression.
Same sets, slightly heavier dumbbells. Consistent lateral raise volume over 8 weeks produces a noticeable difference in shoulder width.
One extra set with heavier dumbbells. Fully supinate your wrist at the top of each rep to maximise the contraction.
Heavier loading at a lower rep range. By Phase 2 your technique should be solid — push the weight and keep your elbows high.
Same sets, more weight at a lower rep range. The hip thrust should be a movement you are genuinely loading by Phase 2. Most people can progress to surprisingly heavy weights on this exercise.
One extra set with heavier dumbbells. The dumbbell RDL is the primary hamstring builder in this program. Slow down the lowering phase and feel the stretch.
Same sets, heavier dumbbells at a lower rep target. Your balance and coordination should be considerably better than Week 1. Push the load accordingly.
One extra set. Calves respond to volume and frequency more than most muscles. Four sets twice per week is exactly what they need.
Two extra reps per side. Core strength becomes increasingly important as your squat and deadlift weights go up.
Same sets, heavier dumbbell at a lower rep range. By Phase 2 the leg drive should feel natural and powerful. Push for more weight.
One extra set with heavier dumbbells. Upper chest development takes time and consistent volume. Keep adding weight when you hit your reps.
One extra set with more weight. A strong mid-back is one of the most undervalued parts of a balanced physique. Load this exercise seriously.
One extra set with more weight. By Phase 2 you should be feeling a strong lat stretch at the top and a hard contraction at the bottom on every rep.
Same sets, slightly more weight. Rear delt and rotator cuff health underpins every pressing and pulling movement you do. Do not skip this.
Same sets, slightly more weight. Your triceps handle a lot of volume on upper days. Give them the direct work they deserve.
One extra set at heavier load. The cable pull through becomes a serious posterior chain exercise when loaded properly. Take full rest periods between sets.
One extra set with a heavier dumbbell. The goblet squat provides quad volume after the pull through without loading the spine heavily.
One extra set with heavier dumbbells. By Phase 2 this movement should feel controlled and deliberate. Focus on a slow two-second lowering phase.
One extra set. High rep frog pumps at the end of a lower session create a significant glute burn and flush. Do not rush the reps.
Two extra reps per side. Core strength underpins every squat, lunge, and hip hinge in this program. Take the dead bug seriously.
Nutrition Guidance
Four training sessions per week creates a meaningful recovery demand. Getting your nutrition right is what allows your body to respond to that stimulus and actually build strength and muscle. Understanding how much you should be eating is the starting point. Our guide on what TDEE is and how to calculate it covers everything you need to know.
The Basics
- Protein: 1.6 to 2.2g per kg of bodyweight daily. This is the most important dietary variable for anyone doing four sessions per week.
- Calories: Eat at maintenance or a small surplus of 200 to 300 calories to support muscle building. Use our free macro calculator to find your number.
- Recovery nutrition: Try to have a meal with protein and carbohydrates within two hours of each session. Exact timing matters far less than hitting your daily totals.
- Sleep: Seven to nine hours per night. Muscle and strength are built during recovery, not during the session itself.
Read our complete guide on bulking and cutting to understand how to set your calories depending on your goal. Both are achievable on this program with the right approach.
