Upper Lower 4-Day Split
The Upper Lower Split is one of the most evidence-aligned training structures for intermediate hypertrophy development. By dividing the body into upper (chest, back, shoulders, arms) and lower (quads, hamstrings, glutes, calves) and training each twice per week, it achieves the 2× weekly frequency that meta-analyses consistently show as superior to 1× for hypertrophy outcomes — while keeping weekly session count manageable at 4 days.
Who This Is For
- Trainees who have completed a beginner full-body program (Starting Strength, GZCLP, 3-day full-body) and are ready for more volume and specialization
- Those who can train 4 days per week with 48 hours between upper sessions and 48 hours between lower sessions
- Not for: complete beginners (start with full-body); advanced trainees who need higher specificity per muscle group (use PPL, PHAT, or Arnold Split)
Weekly Schedule Options
Option A (Most Common):
| Day | Session |
|---|
| Monday | Upper A (Heavy) |
| Tuesday | Lower A (Heavy) |
| Wednesday | Rest |
| Thursday | Upper B (Volume) |
| Friday | Lower B (Volume) |
| Saturday/Sunday | Rest |
Option B (Weekend Lifter):
| Day | Session |
|---|
| Monday | Upper A (Heavy) |
| Wednesday | Lower A (Heavy) |
| Friday | Upper B (Volume) |
| Saturday | Lower B (Volume) |
Upper A — Heavy Day (Monday)
| Exercise | Sets × Reps |
|---|
| Bench Press | 4 × 4–6 |
| Bent-over Row (overhand) | 4 × 4–6 |
| Overhead Press (standing) | 3 × 6–8 |
| Weighted Pull-ups | 3 × 6–8 |
| Barbell Curl | 3 × 8–12 |
| Face Pull | 3 × 15–20 |
Lower A — Heavy Day (Tuesday)
| Exercise | Sets × Reps |
|---|
| Back Squat | 4 × 4–6 |
| Romanian Deadlift | 3 × 6–8 |
| Leg Press | 2 × 8–12 |
| Seated Leg Curl | 3 × 8–10 |
| Standing Calf Raise | 3 × 12–15 |
Upper B — Volume Day (Thursday)
| Exercise | Sets × Reps |
|---|
| Incline Dumbbell Press | 3 × 8–12 |
| Cable Row (close grip) | 3 × 10–15 |
| Dumbbell Overhead Press | 3 × 10–15 |
| Lat Pulldown | 3 × 10–15 |
| Tricep Pushdown | 3 × 10–15 |
| Face Pull | 3 × 15–20 |
Lower B — Volume Day (Friday)
| Exercise | Sets × Reps |
|---|
| Back Squat | 3 × 8–12 |
| Romanian Deadlift | 3 × 10–12 |
| Leg Press | 3 × 12–15 |
| Leg Extensions | 3 × 12–15 |
| Seated Leg Curl | 3 × 10–15 |
| Standing Calf Raise | 3 × 12–15 |
Progression
- Heavy days (A): Add 2.5 kg (upper) or 5 kg (lower) when all reps completed at top of range
- Volume days (B): Double-progression; advance within rep range, then add 2.5 kg
- Deload (Week 7): Drop to 3 sets per exercise, maintain loads; resume Week 8 at full volume
Beginner prerequisite programs: beginner_fullbody_hypertrophy. Advanced progressions: push_pull_legs, phat. Related guides: bodybuilding_intermediate_guide.