Upper Lower Split: The 4-Day Program That Maximizes Muscle and Strength

Once you've outgrown a 3-day beginner program, the upper lower split is the natural next step. It hits each muscle group twice a week with 48+ hours of recovery in between — the sweet spot for intermediate lifters chasing both size and strength.

The Schedule

• •Monday: Upper A (Strength focus — heavy, low reps)
• •Tuesday: Lower A (Strength focus)
• •Wednesday: Rest
• •Thursday: Upper B (Hypertrophy focus — moderate weight, more volume)
• •Friday: Lower B (Hypertrophy focus)
• •Saturday–Sunday: Rest

Upper A — Strength Day

• •Barbell Bench Press — 4 sets × 4-6 reps
• •Barbell Row — 4 sets × 4-6 reps
• •Overhead Press — 3 sets × 5-7 reps
• •Lat Pulldown — 3 sets × 6-8 reps
• •Dumbbell Curl — 2 sets × 8-10 reps
• •Tricep Pushdown — 2 sets × 8-10 reps

Lower A — Strength Day

• •Barbell Squat — 4 sets × 4-6 reps
• •Romanian Deadlift — 3 sets × 6-8 reps
• •Leg Press — 3 sets × 8-10 reps
• •Leg Curl — 3 sets × 8-10 reps
• •Calf Raise — 4 sets × 10-12 reps

Upper B — Hypertrophy Day

• •Incline Dumbbell Press — 4 sets × 8-12 reps
• •Cable Row — 4 sets × 10-12 reps
• •Dumbbell Lateral Raise — 3 sets × 12-15 reps
• •Cable Pullover — 3 sets × 12-15 reps
• •Incline Curl — 3 sets × 10-12 reps
• •Overhead Tricep Extension — 3 sets × 10-12 reps

Lower B — Hypertrophy Day

• •Bulgarian Split Squat — 4 sets × 10-12 reps each leg
• •Leg Extension — 3 sets × 12-15 reps
• •Leg Curl — 3 sets × 12-15 reps
• •Hip Thrust — 3 sets × 12-15 reps
• •Seated Calf Raise — 4 sets × 15-20 reps

Why Two Different Focuses?

Training in both low-rep strength ranges and higher-rep hypertrophy ranges recruits different muscle fiber types and produces more complete development. The heavy days build your foundation; the volume days maximize muscle growth. Together they drive results faster than either approach alone.