Train smart. Build strength and size efficiently
Upper Lower Split (4x/week) routine
This is the program of choice for building both muscle size and real strength, allowing for high training frequency with adequate rest days for performance recovery. You train for intermediate lifters looking to gain muscle mass and built strength in a focused, sustainable way by balancing compound movements with targeted assistance exercises. The schedule provides excellent muscle development and increased size.
Workout Summary
| Main Goal | Strength and hypertrophy |
| Workout Type | Upper / Lower body split |
| Training Level | Intermediate |
| Program Duration | 10+ weeks |
| Days Per Week | 4 (Mon, Tue, Thu, Fri) |
| Time Per Workout | 60–75 minutes |
| Equipment Required | Barbells, Dumbbells, Bands, Machines |
| Target Gender | Mass & muscle |
High frequency strength programming
A weekly structure that hits every muscle group
The upper-lower split allows maximum upper and lower body overlapped recovery time rather than trying to fit everything into just three sessions. You hit your upper body twice per week and your lower body twice per week. This simple allows good training stimuls per session while maintaining the training frequency needed for maximum growth and maintaining a consistent training rhythm.
Built for measured results
The five foundations of muscle and strength
This routine is based on five proven concepts: clean build functional movement and compound exercises that deliver maximum progress. The training builds muscle through proven strength and hypertrophy rep ranges while incorporating assistance movements that support primary and corrective muscle development. By managing fatigue down with complete rest days in key times during development, and you can maintain quality.
Upper A - Push focus
Cat Cow Stretch
Kneeling Back Rotation Stretch
Barbell Bench Press
Seated Dumbell Shoulder Press
Bent Over Dumbbell Row
Dumbbell Lying Triceps Extension
Dumbbell Biceps Curl
Lower A - Quad dominant
Low Lunge Twist
Bodyweight Squat
Bulgarian Split Squat
Dumbbell Goblet Squat
Bodyweight Step Up
Smith Machine Calf Raise
Upper B - Pull focus
Bird Dog
Cat Cow Stretch
Cable Bar Lateral Pulldown
Dumbbell Chest Press
Two-Arm Kettebell Row
Dumbbell Lateral Raise
Dumbbell Rear Fly
Lower B - Hip dominant
Low Lunge Twist
Kneeling Back Rotation Stretch
Loop Band Glute Kickback
Dumbbell Deadlift
Barbell Hip Thrust
Side Lunge
Lever Standing Calf Raise
Bicycle Crunch
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
Train consistently, see weekly progress
The impact of an upper-lower split routine
The split provides proper stimulus and frequency to make real progress. You focus into lifts, thus strength, and free-time overload each week muscle Recovery is built right into the training schedule without being just afterthought. Whether your goal is to build muscle or get stronger while feeling fresh and prepared, this approach gets consistent results as a lifetime.
Frequently Asked Questions about the Upper/Lower 4-Day Split
Yes. It blends compound strength lifts with accessory hypertrophy movements, providing a solid base for both goals.
Pick up where you left off or shift the missed day to the weekend. Just aim to complete all four sessions weekly.
Yes. As long as you include a rest day mid-week (e.g., Wednesday), the order can be adjusted to your schedule.
This allows muscle groups to recover while others are trained, which increases total training frequency without overtraining.
Other splits that support strength, mobility and athletic development
