Upper lower split: a 4-day workout plan
An upper lower split trains the upper body one day and the lower body the next, four days a week. Every muscle gets two sessions a week, and each session is short enough to keep good effort to the last exercise. This plan uses a heavier day and a lighter day for each half.
Short answer
Train Monday, Tuesday, Thursday and Friday. Days A start with heavy compound lifts for 5 to 8 reps; days B use more exercises in the 8 to 12 range. Two rest days in the week keep recovery simple.
- Days a week
- 4
- Length
- 8 weeks
- Level
- Intermediate
- Equipment
- Full gym
- Goal
- Strength and muscle
Your week
- MonUpper A
- TueLower A
- WedRest
- ThuUpper B
- FriLower B
- SatRest
- SunRest
The workouts
Exercise names are the ones in the GymTribe library. Tap one for its guide: the muscles it works, how to do it and common mistakes.
Upper A
Heavy presses and rows
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 4 | 5–8 | 3 min |
| Row | 4 | 6–8 | 2–3 min |
| Standing Barbell Overhead Press | 3 | 6–8 | 2–3 min |
| Lat Pulldown | 3 | 8–12 | 2 min |
| EZ-bar Skull Crusher | 2 | 10–12 | 1 min |
| Standing Barbell Curl | 2 | 10–12 | 1 min |
Lower A
Heavy squat and hinge
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| High-Bar Back Squat | 4 | 5–8 | 3 min |
| Romanian Deadlift | 3 | 8–10 | 2–3 min |
| Walking Dumbbell Lunge | 2 | 10 each leg | 2 min |
| Lying Leg Curl | 3 | 10–12 | 1 min |
| Standing Calf Raise | 3 | 12–15 | 1 min |
| Hanging Knee Raise | 3 | 10–15 | 1 min |
Upper B
Volume for chest, back and arms
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Dumbbell Bench Press | 3 | 8–12 | 2 min |
| Seated Cable Row | 3 | 10–12 | 2 min |
| Pull-Up | 3 | 6–10 | 2 min |
| Shoulder Press | 3 | 8–12 | 2 min |
| Dumbbell Lateral Raise | 3 | 12–15 | 1 min |
| Cable Rope Pushdown | 2 | 12–15 | 1 min |
| Dumbbell Hammer Curl | 2 | 10–12 | 1 min |
Lower B
Deadlift and single-leg work
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Trap-Bar Deadlift | 3 | 5–6 | 3 min |
| Leg Press | 3 | 10–12 | 2 min |
| Bulgarian Split Squat | 3 | 8–10 each leg | 2 min |
| Seated Leg Curl | 3 | 10–12 | 1 min |
| Barbell Hip Thrust | 3 | 8–12 | 2 min |
| Seated Calf Raise | 3 | 12–15 | 1 min |
How to progress
- Start lighter than you think
- In week 1, pick weights that leave about 3 reps in the tank on every set. You learn the movements, find your numbers, and give yourself room to add weight for weeks instead of stalling in the second session.
- Add reps, then weight
- Each exercise has a rep range. Keep the weight the same and add reps each session. When every set reaches the top of the range, add the smallest jump your gym allows (about 2.5 kg or 5 lb on upper-body lifts, 5 kg or 10 lb on squats and deadlifts) and build back up from the bottom of the range.
- Heavy days move slower
- On the first lift of each A day, the 5 to 8 range climbs more slowly than the accessories. Adding one rep to one set is a good session. Expect the B-day lifts to move up more often.
- Repeating a session still counts
- After a short night or a hard week, repeat last session's weights instead of adding more. If an exercise stalls for three or four sessions in a row, change one thing: a lighter week, a different rep range, or more rest between sets.
Who it suits
- You can train 4 days a week and want every muscle trained twice.
- You have been lifting for a few months and want heavier compound lifts alongside muscle work.
- You prefer shorter sessions over one long session per muscle group.
Swaps
- No trap bar
- Use the conventional deadlift, or a second set of Romanian deadlifts if you would rather not pull from the floor.
- Pull-ups are not there yet
- Use the assisted pull-up machine or another lat pulldown variation, such as the neutral grip, and keep the reps in the 6 to 10 range.
- Only 3 days this week
- Do Upper A, Lower A and Upper B, and start next week with Lower B. The rotation carries on without skipping a day.
Run this plan in GymTribe
Make one routine for each workout above. During a session, each set shows what you lifted last time and a target for today, so you know whether to add a rep or add weight. Every exercise keeps its own charts and personal records, and the muscle map shows how many sets each muscle got this week. Food, sleep and steps sit in the same app.
More workout plans
- Push pull legs workout plan →
- 3 day workout split →
- Gym workout plan for women →
- How to pick a workout split →
This is general training information, not a prescription. If an exercise hurts, stop and ask a qualified coach or clinician, and check with a professional before starting if you have an injury or a health condition.
Upper lower split: questions people ask
What is an upper lower split?
A training split that alternates upper-body days and lower-body days, usually four days a week: upper, lower, rest, upper, lower, rest, rest. Each muscle is trained twice a week.
Is an upper lower split good for beginners?
It works for beginners who can train 4 days, though most beginners do well on 3 full-body days first. This version is written for lifters with a few months of training.
Upper lower or push pull legs?
With 4 days a week, upper lower trains every muscle twice. With 3 days, push pull legs trains each muscle once and full body trains it three times. With 6 days, push pull legs twice through gives the most volume.
Can I do an upper lower split 3 days a week?
Yes, by rotating: upper, lower, upper one week and lower, upper, lower the next. Each muscle then gets three sessions every two weeks.
Can I do an upper lower split 5 or 6 days a week?
You can, but this plan already gives each muscle enough work for most people on 4 days. Adding days without adding recovery usually means doing worse work more often.
Why two different upper and lower days?
Days A focus on heavy compound lifts for 5 to 8 reps; days B use more exercises for 8 to 12. You train the same muscles in two ways each week without repeating the same session.
Which days should I train?
Monday, Tuesday, Thursday and Friday is the common choice: never more than two days in a row, and the weekend free. Any four days work if no more than two are back to back.
How many sets per muscle per week is this?
About 7 to 14 hard sets for each main muscle, counting both sessions: more for the back and legs, fewer for the chest and arms, which also work during presses and rows.
How long do the sessions take?
Six or seven exercises with the rest times listed. Most people finish in about an hour, a little longer on the heavy days.
Where is the core training?
Hanging knee raises on Lower A. Squats, deadlifts, rows and standing presses also load the core. Add planks at the end of either upper day if you want more.
When should I add weight?
When every set of an exercise reaches the top of its rep range. Then add the smallest jump available and work back up through the range.
Can I build an upper lower split on GymTribe's free plan?
Yes. Four days, four routines, which is exactly what the free plan keeps active. Each set shows what you did last time and today's target.
How do I track an upper lower split in GymTribe?
Start the day's routine, log the weight and reps of each set, and let each exercise keep its own records. The muscle map shows how many sets each muscle got across the week, so you can see both sessions add up.