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.

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4-Day Upper/Lower Workout Plan

Q: 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.

Q: 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.

Q: 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.

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.

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?+

How is this different from a 3-day full-body plan?+

Can I add a 5th day?+

How much weight should I lift?+

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.

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3-Day Full Body Workout Plan8 min →Push Pull Legs Split Explained9 min →Rest Days Explained7 min →