Programs β€Ί 4-day upper/lower split

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Program Β· Intermediate

4-day upper/lower split workout program

Two upper-body days and two lower-body days a week. Every muscle is trained twice, once heavier and once with more reps, in sessions of about an hour.

By GymAdaptΒ·Updated October 23, 2026Β·6 min read

Short answer

Train Monday (Upper 1), Tuesday (Lower 1), Thursday (Upper 2) and Friday (Lower 2). The first upper and lower days are heavier (4–8 reps); the second ones use more reps (8–15). Add weight when you hit the top of a rep range on every set, and take a lighter week every 6–8 weeks. It suits lifters with at least 3–6 months of consistent training.

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The upper/lower split is the usual next step after a beginner full-body program: more total sets per muscle, every muscle still trained twice a week, and shorter sessions than training everything every day.

The four workouts

Upper 1 (heavy)

ExerciseSets Γ— repsRest
Barbell bench press β–Ά video4 Γ— 5–62–3 min
Barbell bent-over row β–Ά video4 Γ— 6–82–3 min
Overhead press β–Ά video3 Γ— 6–860–90 s
Chin-up (or lat pulldown) β–Ά video3 Γ— 6–1060–90 s
Barbell curl β–Ά video2 Γ— 10–1260–90 s

Lower 1 (heavy)

ExerciseSets Γ— repsRest
Barbell back squat β–Ά video4 Γ— 5–62–3 min
Romanian deadlift β–Ά video3 Γ— 82–3 min
Bulgarian split squat β–Ά video3 Γ— 8–10 each leg60–90 s
Standing calf raise β–Ά video3 Γ— 10–1560–90 s
Ab wheel rollout β–Ά video3 Γ— 8–1260–90 s

Upper 2 (volume)

ExerciseSets Γ— repsRest
Incline dumbbell press β–Ά video3 Γ— 8–122–3 min
One-arm dumbbell row β–Ά video3 Γ— 10–12 each side2–3 min
Seated dumbbell shoulder press β–Ά video3 Γ— 8–1260–90 s
Chest dip β–Ά video3 Γ— 8–1260–90 s
Dumbbell lateral raise β–Ά video3 Γ— 12–1560–90 s
Tricep rope pushdown β–Ά video2 Γ— 12–1560–90 s

Lower 2 (hinge)

ExerciseSets Γ— repsRest
Barbell deadlift β–Ά video3 Γ— 3–52–3 min
Barbell front squat β–Ά video3 Γ— 6–82–3 min
Dumbbell lunge β–Ά video3 Γ— 10 each leg60–90 s
Lying leg curl3 Γ— 10–1260–90 s
Standing calf raise β–Ά video3 Γ— 12–1560–90 s

Rest 2–3 minutes on the first two exercises of each day and 60–90 seconds on the rest. No leg curl machine? Do Nordic curls or stability-ball leg curls. Can't do 6 chin-ups yet? Use a lat pulldown.

Watch the first lift: Barbell bench press

Weekly schedule

How to progress

Weekly volume

This adds up to about 10–13 hard sets a week for chest, back and quads and about 9 for shoulders and hamstrings, inside the range most research supports for muscle growth. More on that in how many sets per week.

Who should run it

You have trained consistently for at least 3–6 months, your full-body sessions run past 75 minutes, or most lifts have stalled despite a lighter week. Newer lifters usually progress faster on the beginner 3-day full-body program.

Track it without a spreadsheet

Four days, 21 exercises, a rep range for each: that's a lot of numbers. GymAdapt logs each set, remembers your last session, and for your first 30 days sets your next weights from what you lifted. The library has ready-made upper/lower programs, or the AI builds one around your schedule and equipment, with a video for every exercise. Free to use on iPhone.

Questions people ask

Is upper/lower better than push/pull/legs?

With four days a week, upper/lower trains every muscle twice; push/pull/legs needs six days to do the same. With three or five days, push/pull/legs or a hybrid can fit better.

Can beginners do an upper/lower split?

They can, but a 3-day full-body program usually gets them stronger faster, in less time. Switch after 3–6 months.

How long should each workout take?

About 50–70 minutes, including warm-up sets, with the rest times above.

Can I add a fifth day?

Yes: a short optional day for arms, calves and core, or cardio. Keep it easy enough that it doesn't hurt Monday's session.

Run your split in GymAdapt

Every set logged, last session on screen, next weights worked out for you. Free on iPhone.

Get GymAdapt on the App Store β†’ Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $59.99 once for lifetime. iPhone only. In English, Spanish, Portuguese, French, German and Japanese.

Related

Beginner 3-day full-body program β†’1RM calculator β†’How many sets per week β†’Workout split app β†’
General training information, not medical advice. If you have an injury, a health condition or pain during exercise, check with a doctor or physiotherapist first. GymAdapt is our app.