Training9 min read
4-day upper lower split: the complete workout routine and schedule
An upper lower split is one of the simplest ways to train four days a week. You alternate an upper-body day with a lower-body day, so each part of the body gets a session, then a break, then another session later in the week. Below is a full week you can follow, generated by the same rules as the Bodywise Workout Builder.
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The short answer
A 4-day upper lower split is two upper-body and two lower-body sessions a week, for example Monday upper, Tuesday lower, Thursday upper, Friday lower. Every main muscle group is trained twice a week, which research supports for muscle growth, and the three remaining days give you rest between sessions.
- Heavier compound lifts come first in each session, smaller exercises last.
- Progress by adding reps, then weight, when you finish every set with the reps in reserve shown.
Why the 4-day upper lower split works
Weekly schedule and rest day layout
| Day | Session |
|---|---|
| Mon | Upper A |
| Tue | Lower A |
| Wed | Rest |
| Thu | Upper B |
| Fri | Lower B |
| Sat | Rest |
| Sun | Rest |
You can move the days to suit you. The only rule worth keeping is a rest day somewhere between the two pairs, and not doing the same session two days running. Monday, Tuesday, Thursday and Friday is common; Saturday and Sunday as two of the days works too.
Workout routine: Upper A and Lower A
| Exercise | Sets | Reps | Reps in reserve | Rest |
|---|---|---|---|---|
| Barbell bench press | 3 | 6–10 | 2–3 | 2–3 min |
| Chest-supported dumbbell row | 3 | 6–10 | 2–3 | 2–3 min |
| Seated dumbbell shoulder press | 3 | 8–12 | 2–3 | 2 min |
| Lat pulldown | 3 | 8–12 | 2–3 | 2 min |
| Cable lateral raise | 3 | 10–15 | 2–3 | 60–90 sec |
| Exercise | Sets | Reps | Reps in reserve | Rest |
|---|---|---|---|---|
| Back squat | 3 | 6–10 | 2–3 | 2–3 min |
| Romanian deadlift | 3 | 8–12 | 2–3 | 2 min |
| Seated leg curl | 3 | 10–15 | 2–3 | 60–90 sec |
| Leg extension | 3 | 10–15 | 2–3 | 60–90 sec |
| Standing calf raise machine | 3 | 10–15 | 2–3 | 60–90 sec |
Workout routine: Upper B and Lower B
| Exercise | Sets | Reps | Reps in reserve | Rest |
|---|---|---|---|---|
| Incline barbell press | 3 | 6–10 | 2–3 | 2–3 min |
| Pull-up | 3 | 6–10 | 2–3 | 2–3 min |
| Barbell row | 3 | 8–12 | 2–3 | 2 min |
| Cable face pull | 3 | 10–15 | 2–3 | 60–90 sec |
| EZ-bar curl | 3 | 10–15 | 2–3 | 60–90 sec |
| Exercise | Sets | Reps | Reps in reserve | Rest |
|---|---|---|---|---|
| Conventional deadlift | 3 | 6–10 | 2–3 | 2–3 min |
| Dumbbell walking lunge | 3 | 8–12 | 2–3 | 2 min |
| Lying leg curl | 3 | 10–15 | 2–3 | 60–90 sec |
| Hip thrust machine | 3 | 10–15 | 2–3 | 60–90 sec |
| Seated calf raise | 3 | 10–15 | 2–3 | 60–90 sec |
Want different exercises, home or dumbbell-only options, or a strength focus? The Workout Builder makes this exact plan and lets you swap any exercise with one tap.
Sets, reps and reps in reserve (RIR) progression
Reps in reserve (RIR) is how many more reps you could have done at the end of a set. A set at 2 RIR stops when you could have done two more. Beginners stay a little further from failure while they learn the lifts; that is why the sessions above use 2–3 RIR. Rating sets this way is a recognised method for managing effort in resistance training (Helms et al., 2016).
Step 1
Start in the rep range
Pick a weight you can lift for the bottom of the range at the reps in reserve shown.
Step 2
Add reps first
Each week, try to add a rep to some sets while keeping the same reps in reserve.
Step 3
Then add weight
When every set reaches the top of the range, add a small amount of weight and start again at the bottom. Gradual increases in load are the core of progression (American College of Sports Medicine, 2009).
Step 4
Repeat a week if needed
If a session goes badly, repeat the same weights next time rather than forcing an increase.
The double progression calculator works out exactly when to add weight. For the weekly set count behind this plan, see how many sets per muscle per week.
Beginner adjustments and 3 or 5-day variations
- Short on time: drop the last accessory exercise from each session.
- Only three days: alternate upper and lower across the week, so one half gets two sessions one week and the other half gets two the next.
- Five days: add a fifth session for the area you most want to bring up, or use the builder's 5-day options.
- Training at home: choose the home or dumbbell setting in the Workout Builder for matched exercises.
People also ask
Is a 4-day upper lower split good for building muscle?
Yes, for most people. It trains each main muscle twice a week with rest between sessions, which suits steady progress.
Is upper lower better than push pull legs?
Neither is better for everyone. On four days, upper lower trains everything twice a week. Push pull legs needs six days to do the same.
Which days should I train on a 4-day upper lower split?
Any four days with a rest day between the two pairs. Monday, Tuesday, Thursday and Friday is a common layout.
How long should each session take?
With five exercises of three sets and the rest times shown, most sessions take roughly 50 to 70 minutes including a warm-up.
Can beginners do an upper lower split?
Yes. The sessions on this page use beginner settings: three sets per exercise and stopping two to three reps short of failure.
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Scientific References & Evidence
- American College of Sports Medicine (2009) 'Progression models in resistance training for healthy adults', Medicine and Science in Sports and Exercise, 41(3), pp. 687-708. doi: 10.1249/MSS.0b013e3181915670. Available at: https://pubmed.ncbi.nlm.nih.gov/19204579/
- Helms, E.R., Cronin, J., Storey, A. and Zourdos, M.C. (2016) 'Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training', Strength and Conditioning Journal, 38(4), pp. 42-49. doi: 10.1519/SSC.0000000000000218. Available at: https://doi.org/10.1519/SSC.0000000000000218
- Schoenfeld, B.J., Grgic, J. and Krieger, J. (2019) 'How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency', Journal of Sports Sciences, 37(11), pp. 1286-1295. doi: 10.1080/02640414.2018.1555906. Available at: https://pubmed.ncbi.nlm.nih.gov/30558493/
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Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.