How to Structure a 4-Day Upper/Lower Split
A practical template for intermediate lifters who want progressive overload without living in the gym.
Marcus Hale
Strength coach and co-founder. Loves compound lifts and transparent labels.
Why upper/lower works
Four training days give most people enough volume to grow while leaving room for work, family, and recovery. The upper/lower split is flexible: you can bias strength or hypertrophy by adjusting intensity and rep ranges.
Sample week
Day 1 – Upper (strength focus): Bench, rows, overhead press, pull-ups, arms.
Day 2 – Lower (strength focus): Squat or trap bar deadlift, Romanian deadlift, lunges, calves.
Day 3 – Rest or light cardio.
Day 4 – Upper (hypertrophy): Incline press, chest-supported rows, lateral raises, face pulls, curls.
Day 5 – Lower (hypertrophy): Front squat or leg press, hip hinges, leg curls, core.
Progression rules
Add weight when you hit the top of your rep range with clean form for all sets. If a lift stalls for two consecutive weeks, drop volume slightly or swap a variation before panicking.
Common mistakes
Copying someone else's accessory list, skipping warm-ups, and ignoring sleep will stall progress faster than "wrong" exercise selection. Keep the main lifts consistent for 8–12 weeks.