Upper Lower Split: The Complete 4-Day Workout Guide

The Upper Lower split is a time-efficient, highly effective workout structure that divides training into upper body and lower body days. It's ideal for those who can train 4 days per week and want to maximize muscle growth without spending hours in the gym.

What is the Upper Lower Split?

Instead of training individual body parts, you train all upper body muscles one day and all lower body muscles the next:

• Upper Day: Chest, back, shoulders, biceps, and triceps
• Lower Day: Quads, hamstrings, glutes, and calves

This allows you to hit each muscle group twice per week—the sweet spot for hypertrophy according to research.

Why Upper/Lower Works So Well

The upper/lower split offers several advantages:

• Optimal frequency: Each muscle trained 2x per week
• Time-efficient: Only 4 days in the gym
• Recovery: 48-72 hours between sessions for the same muscles
• Flexibility: Works with any schedule (e.g., Mon/Tue/Thu/Fri)

Upper Day A (Strength Focus)

Exercise	Sets × Reps	Target
Barbell Bench Press	4 × 5-6	Chest
Barbell Rows	4 × 5-6	Back
Overhead Press	3 × 6-8	Shoulders
Pull-ups / Lat Pulldown	3 × 8-10	Lats
Dumbbell Curls	2 × 10-12	Biceps
Tricep Dips / Pushdowns	2 × 10-12	Triceps

Lower Day A (Strength Focus)

Exercise	Sets × Reps	Target
Barbell Squats	4 × 5-6	Quads, Glutes
Romanian Deadlifts	4 × 6-8	Hamstrings
Leg Press	3 × 10-12	Quads
Leg Curls	3 × 10-12	Hamstrings
Calf Raises	4 × 12-15	Calves

Upper Day B (Hypertrophy Focus)

Exercise	Sets × Reps	Target
Incline Dumbbell Press	3 × 10-12	Upper Chest
Cable Rows	3 × 10-12	Back
Lateral Raises	3 × 12-15	Side Delts
Face Pulls	3 × 15-20	Rear Delts
Hammer Curls	2 × 12-15	Biceps
Overhead Tricep Extension	2 × 12-15	Triceps

Lower Day B (Hypertrophy Focus)

Exercise	Sets × Reps	Target
Front Squats / Goblet Squats	3 × 10-12	Quads
Hip Thrusts	3 × 10-12	Glutes
Walking Lunges	3 × 12 each leg	Quads, Glutes
Leg Curls	3 × 12-15	Hamstrings
Seated Calf Raises	4 × 15-20	Calves

Sample Weekly Schedule

Monday: Upper A | Tuesday: Lower A | Wednesday: Rest | Thursday: Upper B | Friday: Lower B | Weekend: Rest

Who Should Use Upper/Lower?

• Anyone who can train 4 days per week
• Intermediate lifters looking for balanced progress
• Those wanting strength + hypertrophy together
• People with busy schedules who need efficient workouts

References

• Schoenfeld, B.J. et al. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy. Sports Medicine.
• Ralston, G.W. et al. (2017). The Effect of Weekly Set Volume on Strength Gain. Sports Medicine.