Workout Plans⏱ 8 min📅 September 2026
4-Day Upper/Lower Workout Plan
Quick Answer
A 4-day upper/lower split trains each muscle group twice a week across two upper-body days and two lower-body days, with a rest day in between. It suits intermediate lifters who have outgrown a 3-day full-body plan and want more volume per muscle group.
MG
MuscleGuru Editorial Team
Sources are listed at the end of this article
Weekly Schedule
| Day | Focus |
|---|---|
| Monday | Upper Body (push/pull) |
| Tuesday | Lower Body (squat focus) |
| Wednesday | Rest |
| Thursday | Upper Body (volume) |
| Friday | Lower Body (deadlift focus) |
| Saturday, Sunday | Rest or light activity |
Upper Body Day 1 (Monday)
| Exercise | Sets × Reps |
|---|---|
| Bench press | 4 × 6–8 |
| Bent-over row | 4 × 8–10 |
| Overhead press | 3 × 8–10 |
| Lat pulldown or pull-up | 3 × 8–12 |
| Bicep curl / triceps pushdown | 2 × 12–15 each |
Lower Body Day 1 (Tuesday)
| Exercise | Sets × Reps |
|---|---|
| Back squat | 4 × 6–8 |
| Romanian deadlift | 3 × 8–10 |
| Leg press or lunges | 3 × 10–12 |
| Calf raise | 3 × 15 |
| Plank | 3 × 45 sec |
Upper Body Day 2 (Thursday) — Volume Focus
| Exercise | Sets × Reps |
|---|---|
| Incline dumbbell press | 4 × 10–12 |
| Seated cable row | 4 × 10–12 |
| Lateral raise | 3 × 12–15 |
| Face pull | 3 × 15 |
| Bicep curl / triceps extension | 2 × 12–15 each |
Lower Body Day 2 (Friday) — Deadlift Focus
| Exercise | Sets × Reps |
|---|---|
| Deadlift | 4 × 5 |
| Front squat or goblet squat | 3 × 8–10 |
| Walking lunge | 3 × 12 per leg |
| Hanging leg raise | 3 × 12 |
Progression
Add weight or reps whenever you complete all target reps on all sets with good form. A small increase (2.5 kg on compound lifts) most weeks compounds over months. If you stall for 2–3 sessions in a row, take a lighter deload week before pushing again.
Frequently Asked Questions
Who should use a 4-day upper/lower split?
Lifters who have trained consistently for at least 3–6 months on a full-body plan and can recover well between sessions. It allows more total volume per muscle group per week than a 3-day full-body plan, which suits an intermediate lifter.
How is this different from a 3-day full-body plan?
A full-body plan trains every major muscle group each session, 3 times a week. Upper/lower splits each muscle group across 2 sessions a week instead of 3, letting you do more sets per muscle group per session without the workout becoming excessively long.
Can I add a 5th day?
Yes — a common progression is upper/lower/rest/upper/lower/rest/rest, or adding a light 5th session focused on a lagging muscle group or conditioning. Keep the first 4 days as the core structure.
How much weight should I lift?
Enough that the last 1–2 reps of each set are genuinely hard with good form. If you can easily do more reps than the target, add weight next session.
References
- 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.
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708.
⚠️ Medical Disclaimer: This article is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making significant changes to your diet or exercise routine.