4-Day Upper / Lower
The gold-standard 4-day split — two upper days, two lower days.
- days/wk
- 4
- Level
- Intermediate
- Exercises
- 24
Train each half of the body twice a week with dedicated upper and lower sessions. The classic intermediate split for balancing volume, recovery, and steady progress.
Start this program →The weekly plan
Day 1 — Upper A
Upper Body6 exercises · 20 sets · ~1:00
Day 2 — Lower A
Lower Body6 exercises · 20 sets · ~1:00
Day 3 — Rest
RecoveryRest day — recover, hydrate, and eat well. A light walk or some stretching is optional.
Day 4 — Upper B
Upper Body6 exercises · 20 sets · ~1:00
Day 5 — Lower B
Lower Body6 exercises · 20 sets · ~1:00
Day 6 — Rest
RecoveryRest day — recover, hydrate, and eat well. A light walk or some stretching is optional.
Day 7 — Rest
RecoveryRest day — recover, hydrate, and eat well. A light walk or some stretching is optional.
How to run it
- Warm up for 5–10 minutes before your working sets.
- Add a little weight or a rep whenever you hit the top of the rep range.
- Rest 90–120 seconds between sets on the big compound lifts.
- Prioritise form over load — clean reps build muscle and protect your joints.
Ready to start?
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