Training Guides / Workout programs
Upper/lower split (4 days a week)
The upper/lower split trains each muscle twice a week in four sessions. It is the most popular next step after a beginner program. Weekly table, progression and tips inside.
An upper/lower split alternates between upper-body days and lower-body days, four times a week. Each muscle is trained twice weekly, sessions are a manageable length, and there is room for both heavy strength work and higher-rep muscle-building work. For many lifters it is the ideal program after their first three to six months.
General fitness education only, not medical advice.
The weekly layout
A common schedule is Monday (Upper 1), Tuesday (Lower 1), Thursday (Upper 2), Friday (Lower 2), with Wednesday and the weekend off. Day 1 of each pair is heavier with lower reps; day 2 is lighter with higher reps.
| Upper 1 (strength) | Sets x reps | Upper 2 (volume) | Sets x reps |
|---|---|---|---|
| Bench press | 4 x 4-6 | Overhead press | 3 x 6-8 |
| Barbell row | 4 x 6-8 | Pull-up or pulldown | 3 x 8-12 |
| Overhead press | 3 x 6-8 | Incline dumbbell press | 3 x 8-12 |
| Pull-up | 3 x 5-8 | Seated cable row | 3 x 10-12 |
| Biceps curl / triceps pushdown | 2 x 10-12 each | Lateral raise; curl; dips | 3 x 12-15 each |
| Lower 1 (strength) | Sets x reps | Lower 2 (volume) | Sets x reps |
|---|---|---|---|
| Squat | 4 x 4-6 | Deadlift | 3 x 4-6 |
| Romanian deadlift | 3 x 6-8 | Front squat or leg press | 3 x 8-12 |
| Split squat | 3 x 8 per leg | Hip thrust | 3 x 10-12 |
| Leg curl | 3 x 10-12 | Leg extension | 3 x 12-15 |
| Calf raise; plank | 3 x 12; 3 x 30s | Calf raise; hanging knee raise | 3 x 15; 3 x 12 |
Progression
- Heavy days: when you complete all sets at the top of the rep range with good form, add the smallest available weight next session.
- Volume days: use double progression: build to the top of the range on all sets, then add weight.
- Track RPE. Most work sets should feel like 7 to 9 out of 10, leaving 1 to 3 reps in reserve. See sets, reps and RPE.
Why it works
Studies comparing training frequencies generally find that, when weekly volume is equal, results are similar whether you train a muscle twice or more each week, and twice is usually better than once. Upper/lower makes twice-weekly frequency easy while keeping each session around an hour. It also leaves three full rest days, which helps recovery for people with busy jobs.
Adjusting the plan
- Three days a week? Rotate Upper, Lower, Upper one week and Lower, Upper, Lower the next.
- Focus on strength? Keep heavy days as they are and reduce accessory volume on volume days.
- Focus on size? Add one set to each accessory and keep most sets in the 6 to 15 rep range.
- Feeling run down? Take a deload week with half the sets.
Compare all our plans side by side in choosing a program.