Upper/Lower 4-Day Split
Build muscle and strength with this effective 4-day upper/lower workout split. Perfect for intermediate lifters aiming for consistent progress.
- Goal
- hypertrophy
- Split
- Upper/Lower
- Days/Week
- 4
- Session
- 60 min
Warmup
5-10 minutes of light cardio (e.g., jogging, cycling). Follow with dynamic stretches targeting the muscles to be worked in that session. Perform 1-2 light sets of the first exercise.
Week 1
Day 1: Upper Body A
Upper Body Strength & Hypertrophy
- barbell bench press — 3 × 6-8 (rest 90s)
- barbell row — 3 × 8-10 (rest 90s)
- dumbbell shoulder press standing — 3 × 8-12 (rest 60s)
- dumbbell bicep curl supinating — 3 × 10-15 (rest 60s)
- triceps pushdown rope attachment — 3 × 10-15 (rest 60s)
Day 2: Lower Body A
Lower Body Strength & Hypertrophy
- barbell back squat — 3 × 6-8 (rest 120s)
- romanian deadlift barbell — 3 × 8-10 (rest 90s)
- leg press — 3 × 10-15 (rest 60s)
- calf raise standing machine — 3 × 15-20 (rest 60s)
- hanging leg raise — 3 × 10-15 (rest 60s)
Day 3: Upper Body B
Upper Body Volume & Hypertrophy
- incline dumbbell press — 3 × 8-12 (rest 90s)
- pull up assisted machine — 3 × as-many-as-possible (rest 90s)
- lateral raise dumbbell — 3 × 12-15 (rest 60s)
- hammer curl dumbbell — 3 × 10-15 (rest 60s)
- overhead triceps extension dumbbell — 3 × 10-15 (rest 60s)
Day 4: Lower Body B
Lower Body Volume & Hypertrophy
- barbell hip thrust — 3 × 8-12 (rest 90s)
- leg extension — 3 × 12-15 (rest 60s)
- lying leg curl machine — 3 × 12-15 (rest 60s)
- walking lunge dumbbell — 3 × 10-12-per-leg (rest 60s)
- stability ball crunch — 3 × 15-20 (rest 60s)
Cooldown
5-10 minutes of static stretching, holding each stretch for 20-30 seconds. Focus on the major muscle groups worked during the session.
Progression
Aim to increase the weight or reps for each exercise over time. Once you hit the top end of the rep range for all sets with good form, increase the weight by the smallest increment available for the next session. If you cannot increase weight, add reps or an extra set.
Equipment needed
- barbell
- dumbbells
- cables
- benches
- machine
Suitable for
- building muscle
- increasing strength
- intermediate lifters
- structured training
Not recommended for
- absolute beginners
- powerlifting specialization
- very limited equipment
- people training 2 days a week
Upper/Lower 4-Day Split FAQs
Why a 4-day split for upper/lower?
A 4-day upper/lower split allows you to hit each major muscle group twice a week, which is optimal for hypertrophy and strength gains for intermediate lifters, without overtraining or excessive session length.
Can I perform cardio on off days?
Yes, you can include light to moderate cardio on your rest days (e.g., Tuesday, Thursday, Saturday, Sunday) to improve cardiovascular health and aid recovery, as long as it doesn't interfere with your strength sessions.
What if I miss a workout day?
Consistency is key, but life happens. If you miss a day, just pick up where you left off. Don't try to cram two workouts into one or skip directly to the next week. Adapt the schedule as needed for that specific week.
How long should I follow this program?
This program can be followed for 6-12 weeks before considering a deload week or switching to a different program to prevent plateaus and keep your training fresh.