Gym workout plan
Upper Lower Split: 4-Day Workout Plan
Written by the GymStreak coaching teamUpdated
- Days
- 4 days a week
- Session
- 55–70 min
- Level
- Beginner to intermediate
- Equipment
- Full gym
The short answer
An upper/lower split alternates upper-body and lower-body sessions, usually 4 days a week, so every muscle is trained twice. This plan has two upper days (A and B) and two lower days (A and B) with 6 exercises each, 2–3 sets of 5–15 reps and 1–3 minutes of rest. Add weight once you reach the top of each rep range.
01 / Who it’s for
Who this plan is for
- People who can train 4 days a week and want every muscle trained twice.
- Beginners who have finished a first few months of full body training and want more volume.
- Anyone who wants a balance of strength (heavier sets of 5–8) and muscle building (sets of 8–15).
Probably not the best fit if
- Anyone who can reliably train only 2–3 days: use the 3-day full body plan instead.
02 / Schedule
Weekly schedule
| Day | Session |
|---|---|
| Mon | Upper A |
| Tue | Lower A |
| Wed | Rest |
| Thu | Upper B |
| Fri | Lower B |
| Sat | Rest (or light cardio) |
| Sun | Rest |
Any 4 days work as long as you don’t train the same half of the body two days in a row.
03 / The workouts
The workouts
Warm-up
- 5 minutes of easy cardio (bike, rower or brisk walk) to get warm.
- For the first exercise of the day, do 2–3 lighter warm-up sets: for example an empty bar or about 50% of your working weight for 8 reps, then about 70% for 3–5 reps.
- Later exercises that use the same muscles usually need only one light "feeler" set.
Upper A
Heavier pressing and rowing
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 3 | 5–8 | 2–3 min |
| Bent Over Rows | 3 | 6–10 | 2 min |
| Seated Dumbbell Shoulder Press | 3 | 8–10 | 90 s |
| Lat Pulldown | 3 | 8–12 | 90 s |
| Dumbbell Bicep Curls | 2 | 10–12 | 60 s |
| Tricep Pushdown | 2 | 10–12 | 60 s |
Lower A
Squat focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squats | 3 | 5–8 | 2–3 min |
| Barbell RDL (Romanian Deadlift) | 3 | 8–10 | 2 min |
| Dumbbell Lunges | 2 | 8–10 each leg | 90 s |
| Seated Leg Curls | 3 | 10–12 | 60–90 s |
| Standing Dumbbell Calf Raises | 3 | 10–15 | 60 s |
| Plank | 3 | 30–45 s | 45 s |
Upper B
Incline pressing, vertical pulling
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Dumbbell Bench Press | 3 | 8–12 | 90 s |
| Bodyweight PullupsOr lat pulldown. | 3 | 6–10 | 2 min |
| Seated Cable Rows | 3 | 10–12 | 90 s |
| Lateral Dumbbell Raises | 3 | 12–15 | 60 s |
| Alternate Hammer Curl | 2 | 10–12 | 60 s |
| Skull Crusher | 2 | 10–12 | 60 s |
Lower B
Hinge focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 3 | 4–6 | 3 min |
| Machine Leg Press | 3 | 10–12 | 90 s |
| Bulgarian Split Squat | 2 | 8–10 each leg | 90 s |
| Leg Extensions | 2 | 12–15 | 60 s |
| Seated Machine Calf Raises | 3 | 12–15 | 60 s |
| Hanging Leg RaiseOr reverse crunch. | 3 | 8–12 | 60 s |
Tap any exercise for step-by-step form cues and the muscles it works.
04 / How hard
How hard to train
- Pick a weight you can lift for the bottom of the rep range with good form and about 1–3 reps in reserve (you could have done 1–3 more). Beginners should stay nearer 3 until technique is solid. See reps in reserve.
- Rest the time shown. Longer rest on the big lifts helps you keep your reps up; you can shorten it on small isolation exercises.
- Stop a set when your form breaks down, not when you hit a number.
05 / Progression
Progression rules
- Use double progression. Keep the weight the same and add reps each session until you reach the top of the rep range on every set.
- Then add weight. Once you hit the top of the range on all sets, ideally in two sessions in a row, add the smallest step you can: roughly 2–5% (often 1–2.5 kg / 2.5–5 lb on upper-body lifts, a little more on squats and deadlifts). Drop back to the bottom of the rep range and build up again.
- Progress one thing at a time. More weight or more reps, not both, and never at the cost of form.
- If you stall for 2–3 sessions on a lift, check sleep, food and stress first. If those are fine, take a lighter week (about half the sets, same weights) and then carry on. See deload.
This plan is general fitness guidance, not medical advice. If you have a health condition, an injury, are pregnant or are new to exercise and unsure, check with a doctor or physiotherapist first. Stop any exercise that causes sharp or joint pain.
06 / FAQ
Frequently asked questions
Is an upper/lower split good for building muscle?
Yes. It trains every muscle twice a week, and a meta-analysis found twice a week led to more muscle growth than once a week when total work was similar. It also gives you enough sets per muscle for most people.
Can I do an upper/lower split 3 days a week?
You can alternate upper and lower across 3 days (upper, lower, upper one week; lower, upper, lower the next), but the 3-day full body plan is simpler and trains everything more evenly.
Upper/lower or push/pull/legs?
On 4 days, upper/lower hits every muscle twice. Push/pull/legs needs 6 days to do the same. If you can train 4 days, upper/lower is usually the better fit; if you can train 5–6 days and like shorter, focused sessions, PPL works well.
Do I need to deadlift?
No. If the conventional deadlift doesn’t suit you, use the Romanian deadlift or dumbbell Romanian deadlift on Lower B for 3 sets of 8–10.
Sources
- American College of Sports Medicine. Position stand: Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med. 2016;46(11):1689-1697.
- Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. J Sports Sci. 2017;35(11):1073-1082.
- Haff GG, Triplett NT, eds. Essentials of Strength Training and Conditioning (NSCA). 4th ed. Human Kinetics; 2016.
More workout plans
- 3 or 6 days a weekPush/pull/legsChest, shoulders and triceps; back and biceps; then legs. Run it 3 or 6 days a week.
- 3 days a week3-day full bodyTwo alternating full body sessions, three days a week. The best all-round starting plan.
- 3 days a weekBeginner gym planYour first 8–12 weeks in the gym: 3 short full body days with machines and dumbbells.
Terms used in this plan
Read more
- The 4 Types of Workout Split (And How to Choose the Best One for You)The full-body. Upper and lower. Push pull legs. And individual body parts. Of these 4, which workout split is the best? Find out in this article.6 min read
- How to Build Muscle Faster in the Gym with Progressive Overload & DeloadingWhile there are no shortcuts, there are two methods you can use to build muscle more effectively: progressive overload and appropriate deloading.5 min read
- How to Brace Your Core and Breathe Properly for Stronger, Safer Lifts"Brace your core". You've seen this term, like, everywhere—but what does it mean? Is it the same as a crunch? (Finally) find out what it is here.5 min read
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