4-day split

4 day upper lower workout split

Updated 2026-05-11 4 days/week Intermediate

Upper Lower is the default next step after full body because it preserves frequency while giving each session more room.

This version uses heavier upper/lower days followed by volume upper/lower days.

Best fit

Lifters who want each muscle trained twice per week without a six-day schedule.

People who cannot recover from two lower-body days per week.

Train upper and lower body twice per week.

Use heavier ranges early in the week.

Use volume days for hypertrophy and weak points.

Keep deadlift volume controlled.

Weekly schedule

Put the hard sessions where recovery can support them.

Monday: Upper Strength
Tuesday: Lower Strength
Thursday: Upper Volume
Friday: Lower Volume

Program table

Exact sets, reps, rest, and intent.

Every exercise links to its RepStack form guide. Keep the movement names consistent in your log so your history, PRs, and next-session targets stay usable.

Upper Strength

Bench, row, overhead press

5 exercises

Exercise	Sets	Reps	Rest	Coaching note
Barbell Bench Press	4	4-6	3 min	Main upper strength slot.
Bent Over Barbell Row	4	5-8	2-3 min	Treat rows like a primary lift.
Standing Military Press	3	5-8	2 min	Leave one rep in reserve.
Pullups	3	6-10	2 min	Use assistance or load to stay in range.
Triceps Pushdown	2	10-15	60 sec	Pressing support without more heavy bench.

Lower Strength

Squat and hinge

4 exercises

Exercise	Sets	Reps	Rest	Coaching note
Barbell Full Squat	4	4-6	3 min	Heavy squat practice.
Barbell Deadlift	3	3-5	3 min	Keep deadlift volume controlled.
Leg Press	3	8-12	2 min	Quad volume after the skill lifts.
Lying Leg Curl	3	10-15	60 sec	Direct hamstring work.

Upper Volume

Chest, back, shoulders, arms

5 exercises

Exercise	Sets	Reps	Rest	Coaching note
Incline Dumbbell Press	3	8-12	90 sec	Upper chest volume.
Seated Cable Row	3	8-12	90 sec	Controlled repeatable row.
Dumbbell Shoulder Press	3	8-12	90 sec	Less joint cost than another barbell press.
Cable Rear Delt Fly	3	12-20	60 sec	Shoulder balance.
Barbell Curl	3	8-12	60 sec	Progress it like a real lift.

Lower Volume

Quad and posterior-chain volume

4 exercises

Exercise	Sets	Reps	Rest	Coaching note
Front Squat	3	6-10	2 min	Lighter squat variation.
Romanian Deadlift	3	8-10	2 min	Hamstring tension.
Leg Press	3	10-15	90 sec	Quad volume.
Standing Calf Raise	4	8-15	60 sec	Pause at stretch and top.

Progression

The plan is only useful if next week is measurable.

Progression rule

Use narrower rep ranges on strength days and wider ranges on volume days so the load jumps fit the lift.

Use double progression unless a lift specifies otherwise: add reps inside the range first, then add load after every working set reaches the top. If a lift misses the floor twice, reduce load or volume instead of forcing the same target again.

Compounds: add load only after all sets hit the top of the range.
Dumbbells and isolations: use wider rep ranges because jumps are larger.
Log the same exercise name every week so progress stays readable.

Swap logic

If lower recovery is poor, swap deadlift volume for RDLs or leg curls before abandoning the whole split.

Do not swap movements just because a session feels boring. Swap when equipment, pain-free range, skill, or recovery blocks the programmed job.

What to do after 8-12 weeks

Repeat if attendance and e1RM trends are stable. Move to PPL only if you can consistently train more days.

If strength, reps, and attendance are all moving, repeat the block with small adjustments. If only one lift is stuck, fix that lift. If everything is stuck, change recovery, volume, or program structure.

Keep the program connected.

Upper Lower Split

Open the existing Upper Lower guide.

Deload vs Reset

Use when both lower days regress.

Strength Standards

Track the big lifts by bodyweight.

Sources

The evidence layer.

FAQ

Fast answers

Who should run 4 day upper lower workout split?