Workout Plans

The 4-Day Upper/Lower Split: A Complete Plan

September 13, 2026 · 5 min read · Training

If you can train four days a week, the upper/lower split is one of the most balanced ways to do it. You alternate between upper-body and lower-body sessions, training each muscle twice a week — the frequency a meta-analysis found to outperform once-weekly training for muscle growth (Schoenfeld et al., 2016).

4sessions per week

2×each muscle trained per week

10+weekly hard sets per muscle — easy to reach

Schoenfeld et al., 2016; Schoenfeld et al., 2017

The weekly layout

Mon	Tue	Wed	Thu	Fri	Sat	Sun
Upper A	Lower A	Rest	Upper B	Lower B	Rest	Rest

Other layouts work too — for example Mon/Tue/Thu/Sat. Just avoid four days in a row if you can.

Upper A (strength focus)

Exercise	Sets × reps	Rest
Bench press	4 × 5–8	2–3 min
Barbell or chest-supported row	4 × 6–10	2 min
Overhead press	3 × 6–10	2 min
Lat pulldown or pull-up	3 × 8–12	90 s
Dumbbell curl	2 × 10–12	60 s
Triceps pushdown	2 × 10–12	60 s

Lower A (strength focus)

Exercise	Sets × reps	Rest
Back squat	4 × 5–8	2–3 min
Romanian deadlift	3 × 6–10	2 min
Walking lunge	3 × 10 each leg	90 s
Leg curl	3 × 10–12	60 s
Calf raise	3 × 10–15	60 s

Upper B (volume focus)

Exercise	Sets × reps	Rest
Incline dumbbell press	3 × 8–12	90 s
Seated cable row	3 × 10–12	90 s
Dumbbell shoulder press	3 × 8–12	90 s
Single-arm pulldown	3 × 10–12	60 s
Lateral raise	3 × 12–15	60 s
Face pull	2 × 12–15	60 s

Lower B (volume focus)

Exercise	Sets × reps	Rest
Deadlift or trap-bar deadlift	3 × 5	2–3 min
Leg press or front squat	3 × 8–12	2 min
Bulgarian split squat	3 × 8–10 each leg	90 s
Hip thrust	3 × 8–12	90 s
Plank or hanging knee raise	3 × 30–45 s	60 s

How the volume adds up

Count the hard sets per muscle and you’ll find most major muscles get around 10–14 sets per week — in line with the dose-response relationship found between weekly sets and muscle growth (Schoenfeld et al., 2017).

Rest periods matter

Notice the longer rests on the big lifts. A study comparing rest periods found that 3-minute rests produced more strength and muscle growth than 1-minute rests in trained men (Schoenfeld et al., 2016). Short rests are fine on isolation exercises, but give your heavy compound sets time.

How to progress

Strength days (A): use double progression in the 5–8 range. When you hit 8 reps on all sets, add weight.
Volume days (B): focus on adding reps within the range, then add weight.
Every 6–8 weeks: take a lighter week.

Upper/lower vs other splits

Split	Days	Frequency per muscle	Best for
Full body	2–3	2–3×	Beginners, busy schedules
Upper/lower	4	2×	Most intermediates
Push/pull/legs	6	2×	High-frequency lifters

Common mistakes

Making upper days too long. Upper days cover many muscles; keep them to 6 exercises.
Skipping Lower B. End-of-week leg days are the easiest to drop. Swap days if needed — don’t skip.
Same exercises every day. Using A and B variations spreads stress across joints.

Direct sets per muscle each week

Muscle	Direct weekly sets	From
Back	13	Rows and pulldowns on both upper days
Quads	13	Squat, lunge, leg press, split squat
Shoulders	11	Two presses, lateral raise, face pull
Hamstrings	9	Romanian deadlift, leg curl, deadlift
Chest	7	Bench and incline press, plus help from the overhead presses

Glutes get plenty of work from squats, lunges, deadlifts and hip thrusts. If you want more chest, add two sets of push-ups or dips to Upper B.

Warm up for each session

Spend five minutes on light cardio and dynamic moves for the body part you’re training, then do two or three lighter ramp-up sets of your first exercise. On lower days, include leg swings and bodyweight squats; on upper days, arm circles and band pull-aparts. See the 8-minute warm-up.

A 12-week plan

Weeks	Focus
1–2	Learn the exercises; leave 3 reps in reserve on every set
3–6	Progress weights and reps; leave 1–2 reps in reserve
7	Lighter week: same weights, half the sets
8–11	Push for new bests on the A-day lifts
12	Lighter week, then retest or start a new block

Short on time?

Pair exercises that don’t compete with each other and alternate between them, resting 60–90 seconds after each pair:

Pair	Exercises
Upper A1	Bench press + barbell row
Upper A2	Overhead press + lat pulldown
Upper A3	Curl + triceps pushdown

Keep the heaviest sets of the day as straight sets with full rest, since longer rests support strength gains (Schoenfeld et al., 2016).

FAQ

Can beginners do upper/lower? Yes, if they can train four days a week. Start with fewer sets (2–3 per exercise).

What about cardio? Add walks or easy cycling on rest days.

Can I run it three days a week? Yes. Rotate through the four sessions continuously (Upper A, Lower A, Upper B, then Lower B the next week). Each muscle is then trained about 1.5 times a week.

The bottom line

Upper/lower gives you twice-weekly frequency, plenty of volume and manageable sessions on four days a week. It’s a split you can run for years.

Sources

Schoenfeld BJ, Ogborn D, Krieger JW (2016). Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine. doi:10.1007/s40279-016-0543-8
Schoenfeld BJ, Ogborn D, Krieger JW (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass. Journal of Sports Sciences. doi:10.1080/02640414.2016.1210197
Schoenfeld BJ et al. (2016). Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. Journal of Strength and Conditioning Research. doi:10.1519/JSC.0000000000001272

This article is general education for healthy adults, not medical advice. Check with a qualified professional before starting a new exercise or nutrition plan, especially if you have a medical condition. Full disclaimer.