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Upper/lower split: 4-day plan
An upper/lower split trains your upper body and lower body on alternate days, usually four days a week (for example Monday upper, Tuesday lower, Thursday upper, Friday lower), so each muscle is trained twice a week. The strength version uses a heavy day (3-6 reps on the big lifts) and a volume day for each half; the hypertrophy version uses more sets in the 6-15 rep range with machines and cables. Progress by adding reps within the range, then weight.
Why a 4-day upper/lower split works
An upper/lower split gives you two things that matter for almost every lifter past their first few months: each muscle is trained twice a week, and each session is short enough to keep effort high. Four sessions spread the weekly work out so no single day becomes a marathon, and the upper and lower days alternate so the muscles you trained yesterday rest today.
It also sits neatly between the extremes. Full-body training three days a week is ideal for beginners but sessions get long as you need more volume. Six-day push pull legs needs a lot of time and recovery. Four days of upper/lower suits most people with a job, a family and a gym membership.
Weekly schedule
| Option | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Classic | Upper | Lower | Rest | Upper | Lower | Rest | Rest |
| Spread out | Upper | Rest | Lower | Rest | Upper | Lower | Rest |
| Weekend lifter | Upper | Lower | Rest | Rest | Upper | Lower | Rest |
Any pattern works as long as the two upper days and the two lower days are at least two days apart.
Strength version: heavy and volume days
This is the layout of Lift Proven's Upper / Lower plan. Each half of the body gets a heavy day built around a big lift for 4-6 reps (or 3-5 on deadlift) and a volume day with more reps and more variety. Heavy days push your strength up; volume days build the muscle that supports it.
Day 1: Upper Heavy
| Exercise | Sets x reps |
|---|---|
| Bench press | 4 x 4-6 |
| Barbell row | 4 x 6-8 |
| Overhead press | 3 x 6-8 |
| Lat pulldown | 3 x 8-12 |
| Face pull | 3 x 12-15 |
| Dumbbell curl | 2 x 10-12 |
| Triceps pushdown | 2 x 10-12 |
Day 2: Lower Heavy
| Exercise | Sets x reps |
|---|---|
| Back squat | 4 x 4-6 |
| Romanian deadlift | 3 x 6-8 |
| Leg press | 3 x 10-12 |
| Lying leg curl | 3 x 10-12 |
| Calf raise | 4 x 8-12 |
Day 3: Upper Volume
| Exercise | Sets x reps |
|---|---|
| Dumbbell incline press | 4 x 8-12 |
| Chest-supported row | 3 x 8-12 |
| Dumbbell shoulder press | 3 x 8-12 |
| Pull-up | 3 x 6-10 |
| Cable fly | 2 x 12-15 |
| Dumbbell lateral raise | 3 x 12-15 |
| Cable curl | 2 x 12-15 |
| Dumbbell overhead extension | 2 x 12-15 |
Day 4: Lower Volume
| Exercise | Sets x reps |
|---|---|
| Deadlift | 3 x 3-5 |
| Front squat | 3 x 6-8 |
| Bulgarian split squat | 3 x 8-10 each leg |
| Seated leg curl | 3 x 10-15 |
| Seated calf raise | 3 x 12-15 |
| Cable crunch | 3 x 10-15 |
Rest 3-4 minutes between heavy sets of the main lifts and 1.5-2 minutes on the rest. Leave 1-2 reps in reserve on heavy sets; you should finish the last rep with good bar speed, not a grind.
Hypertrophy version
If muscle is the main goal, move the reps up, swap some barbell work for machines and cables you can push hard safely, and add sets for the muscles that need them. This is the layout of Lift Proven's Upper / Lower Hypertrophy plan.
Day 1: Upper 1 (chest and back)
| Exercise | Sets x reps |
|---|---|
| Bench press | 3 x 6-10 |
| Lat pulldown | 3 x 8-12 |
| Dumbbell incline press | 3 x 8-12 |
| Seated cable row | 3 x 10-12 |
| Cable lateral raise | 3 x 12-20 |
| Face pull | 3 x 12-15 |
| Cable curl | 3 x 10-15 |
Day 2: Lower 1 (quads)
| Exercise | Sets x reps |
|---|---|
| Hack squat | 3 x 8-12 |
| Romanian deadlift | 3 x 8-10 |
| Leg extension | 3 x 12-15 |
| Lying leg curl | 3 x 10-15 |
| Calf raise | 4 x 10-15 |
Day 3: Upper 2 (shoulders and arms)
| Exercise | Sets x reps |
|---|---|
| Dumbbell shoulder press | 3 x 8-12 |
| Chest-supported row | 3 x 8-12 |
| Machine chest press | 3 x 10-12 |
| Pull-up | 3 x 6-10 |
| Cable fly | 2 x 12-15 |
| Dumbbell lateral raise | 3 x 12-20 |
| Triceps pushdown | 3 x 10-15 |
| Hammer curl | 2 x 10-12 |
Day 4: Lower 2 (glutes and hamstrings)
| Exercise | Sets x reps |
|---|---|
| Back squat | 3 x 6-10 |
| Hip thrust | 3 x 8-12 |
| Seated leg curl | 3 x 10-15 |
| Walking lunge | 2 x 10-12 each leg |
| Seated calf raise | 3 x 12-15 |
| Hanging leg raise | 3 x 10-15 |
Here most sets finish 1-2 reps short of failure, and the last set of an isolation exercise can go to failure. Rest 2-3 minutes on compound lifts and 1-2 minutes on the rest.
Strength vs hypertrophy version at a glance
| Strength version | Hypertrophy version | |
|---|---|---|
| Main lift reps | 3-6 on heavy days | 6-12 |
| Equipment | Mostly barbells | Barbells, dumbbells, machines, cables |
| Effort | 1-2 reps in reserve on heavy sets | 0-2 reps in reserve |
| Rest on big lifts | 3-4 minutes | 2-3 minutes |
| Chest sets per week | About 10, plus pressing | About 11 |
| Quad sets per week | About 13 | About 11, plus hip thrusts |
| Best for | Bigger squat, bench, deadlift and press | Maximum muscle |
Both versions build strength and muscle. The difference is emphasis. If you want both in equal measure, the strength version is a good default; if you want to look bigger more than lift more, run the hypertrophy version. Our hypertrophy programme guide explains the research behind the set and rep targets.
How to progress
Heavy days
When you complete every set of a main lift at the top of its range (for example 4 x 6 on bench), add weight next time: 2.5 kg (5 lb) on bench and press, 2.5-5 kg (5-10 lb) on squat and deadlift. If you miss the bottom of the range two sessions in a row, take 5-10% off and build back up.
Volume and hypertrophy days
Use double progression: add reps at the same weight until you hit the top of the range on all sets, then add the smallest jump available and work back up. Write every set down. Progress is almost impossible to judge from memory once you have more than a handful of exercises.
Lighter weeks
Every 4-8 weeks, or whenever performance drops across several sessions, take a lighter week: same exercises, about half the sets, and stop well short of failure. You come back fresher and usually stronger.
Variations: 3 and 5 days
- Three days: alternate upper, lower, upper one week and lower, upper, lower the next. Each muscle gets trained three times every two weeks.
- Five days: run upper and lower strength days, then push, pull and legs for volume. Lift Proven's Upper Lower + Push Pull Legs plan uses this layout.
Common mistakes
- Making upper day too long. Chest, back, shoulders and arms all want work. Keep it to 6-8 exercises and push them hard.
- Training lower body half-heartedly. Two genuine leg days a week is the point of the split.
- Back-to-back lower days. Squatting heavy the day after deadlifting heavy rarely goes well. Keep a day between them.
- Chasing weight on volume days. These days are for quality reps in the range, not maxes.
Let Lift Proven run your upper/lower split
Choose Upper / Lower or Upper / Lower Hypertrophy and the coach sets every weight from your logged sets, moves you on when you hit your reps and adjusts when you miss them.
Questions
- Is a 4-day upper/lower split good for building muscle?
- Yes. It trains each muscle twice a week and makes it easy to reach 10-20 hard sets per muscle per week, which is where most of the research on muscle growth points.
- Is upper/lower better than push pull legs?
- With the same weekly sets per muscle, results are similar. Upper/lower fits four training days; push pull legs fits six. Pick the one that matches how often you can train.
- Can beginners do an upper/lower split?
- Yes, but most beginners progress faster on a three-day full-body plan that adds weight every session. Upper/lower is a natural next step once that progress slows.
- How many exercises should an upper/lower workout have?
- Usually 5-8. Upper days need more exercises because there are more muscle groups to cover; lower days can be done with 5 or 6.
- Can I do upper/lower 3 days a week?
- Yes. Alternate upper, lower, upper and lower, upper, lower across two weeks so each muscle is trained three times per fortnight.