Upper/Lower 4-Day Split
Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
About the program
Every muscle is trained twice a week — the sweet spot for both strength and size. The first half of the week is heavier (6–8 reps on the compounds), the second is higher-volume (10–15 reps, more isolation).
A handy layout: Monday upper A, Tuesday lower A, Thursday upper B, Friday lower B.
Who it is for
Lifters with six months or more of training who have outgrown full body and can make it to the gym four times a week.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Upper A (heavy)
20 sets
Lower A (heavy)
17 sets
Upper B (volume)
23 sets
Lower B (volume)
15 sets
How to progress
Double progression: keep the weight until every set hits the top of the rep range, then add 2.5–5 kg and start again at the bottom. Take an easy week every 6–8 weeks.
Similar programs
Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
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