Upper Lower Split: The Complete 4-Day Workout Routine
If you can train four days a week, the upper lower split is very hard to beat. Two days for your upper body, two days for your lower body, and three days off. Every muscle gets trained twice, no session drags on, and there is a rest day whenever you need one.
It is the split I would have chosen sooner if someone had explained it to me. After a year of full-body workouts I assumed the next step had to be five or six days in the gym. It did not. Four well-planned sessions gave me more progress than six rushed ones, and I got my weekends back.
This guide explains how the upper lower split works, who it suits, how to arrange your week, and gives you two complete four-day routines: one for the gym and one for home with dumbbells.
At a glance
- An upper lower split alternates upper-body days and lower-body days
- The four-day version trains every muscle twice a week, with three rest days
- It suits anyone past the first few months of training, and many people stay on it for years
- Each session has 5 to 7 exercises and takes 45 to 60 minutes
- The usual week is upper, lower, rest, upper, lower, rest, rest
- Use slightly different exercises or rep ranges on the two upper days and the two lower days
- Add reps or weight over time. That matters more than the split itself
What an upper lower split is
You divide your body at the waist.
| Day | Muscles trained | Movement patterns | Typical exercises |
|---|---|---|---|
| Upper | Chest, back, shoulders, biceps, triceps | Horizontal push and pull, vertical push and pull | Bench press, rows, overhead press, pull-ups, curls, triceps extensions |
| Lower | Quadriceps, hamstrings, glutes, calves, core | Squat, hinge, single-leg, calf raise | Squats, Romanian deadlifts, lunges, hip thrusts, calf raises, planks |
Core work can go on either day. Most people put it at the end of lower days, because upper days already have more exercises to fit in.
Why four days works so well
- Each muscle is trained twice a week. A review of the research found that training a muscle group twice weekly produced more growth than once weekly when the total work was the same
- Three full rest days. Recovery is built in, which makes it sustainable alongside work and family
- Balanced sessions. Unlike a three-day full-body plan, each session only has to cover half the body, so there is room for more sets per muscle
- Upper and lower days do not interfere. You can train on consecutive days because yesterday’s muscles are resting
- Easy to adapt. Miss a day and you simply push everything back by one
To keep expectations realistic: when researchers compared split routines with full-body routines at the same weekly volume, they found no significant difference in strength or muscle growth. The upper lower split is not better because of some special property. It is better for many people because four moderate sessions are easier to do well than three long ones or six short ones.
Who the upper lower split is for
| Your situation | Good fit? | Note |
|---|---|---|
| Complete beginner, first 3 months | It works, but full body is simpler | Start with three full-body days |
| Training for 3 to 12 months | Yes | A natural step up from full body |
| Intermediate, wants more volume | Yes | The most common use |
| Four days available each week | Ideal | |
| Only three days available | Use the three-day rotation below, or full body | |
| Five or six days available | Works as a rotation, or try push pull legs | |
| Over 40, or recovery is a concern | Yes | Three rest days help a great deal |
| Training for a sport on other days | Yes | Leaves room for sport sessions |
If you are brand new, our 3-day workout split is the place to begin. If you want to train five or six days, see the push pull legs workout.
How to schedule your week
The four day split workout
| Option | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Classic | Upper | Lower | Rest | Upper | Lower | Rest | Rest |
| Spread out | Upper | Rest | Lower | Rest | Upper | Lower | Rest |
| Weekend training | Rest | Upper | Lower | Rest | Rest | Upper | Lower |
The classic layout is the most popular. If two days in a row leaves you tired on the second day, use the spread-out version.
Three days a week
Alternate the sessions. Over two weeks, everything is trained three times.
| Week | Monday | Wednesday | Friday |
|---|---|---|---|
| 1 | Upper | Lower | Upper |
| 2 | Lower | Upper | Lower |
Two, five or six days
- Two days: one upper and one lower session. Enough to maintain, and a reasonable start for very busy people
- Five days: upper, lower, rest, upper, lower, upper, rest, then begin the next week with lower
- Six days: upper, lower, upper, lower, upper, lower, rest. Demanding, and rarely necessary
How each session is built
A good upper day covers four movements and a good lower day covers three, with smaller exercises added at the end.
| Session | Slot | Movement | Examples |
|---|---|---|---|
| Upper | 1 | Horizontal push | Bench press, dumbbell press, push-up |
| Upper | 2 | Horizontal pull | Barbell row, dumbbell row, seated cable row |
| Upper | 3 | Vertical push | Overhead press, seated dumbbell press, pike push-up |
| Upper | 4 | Vertical pull | Pull-up, chin-up, lat pulldown |
| Upper | 5 and 6 | Arms and shoulders | Curls, triceps extensions, lateral raises |
| Lower | 1 | Squat | Back squat, goblet squat, leg press |
| Lower | 2 | Hinge | Romanian deadlift, deadlift, hip thrust |
| Lower | 3 | Single leg | Split squat, lunge, step-up |
| Lower | 4 and 5 | Hamstrings, calves | Leg curl, calf raise |
| Lower | 6 | Core | Plank, dead bug, hanging knee raise |
Why two different versions of each day? Using a heavier, lower-rep session and a lighter, higher-rep session spreads the stress across your joints and trains your muscles through a wider range of loads. It also keeps the week more interesting.
The 4-day gym routine
Rest 2 to 3 minutes after sets of the first two exercises and 60 to 90 seconds after the others.
Day 1: Upper, strength focus
| Exercise | Sets | Reps |
|---|---|---|
| Bench press | 4 | 5 to 8 |
| Barbell row or chest-supported row | 4 | 6 to 8 |
| Overhead press | 3 | 6 to 8 |
| Pull-up or lat pulldown | 3 | 6 to 10 |
| Dumbbell curl | 2 | 8 to 10 |
| Triceps pushdown | 2 | 8 to 10 |
Day 2: Lower, strength focus
| Exercise | Sets | Reps |
|---|---|---|
| Back squat | 4 | 5 to 8 |
| Romanian deadlift | 3 | 6 to 8 |
| Leg press | 3 | 8 to 10 |
| Leg curl | 3 | 8 to 10 |
| Standing calf raise | 3 | 10 to 12 |
| Plank | 3 | 30 to 45 seconds |
Day 4: Upper, muscle focus
| Exercise | Sets | Reps |
|---|---|---|
| Incline dumbbell press | 3 | 8 to 12 |
| Seated cable row | 3 | 10 to 12 |
| Seated dumbbell shoulder press | 3 | 10 to 12 |
| Lat pulldown, neutral or underhand grip | 3 | 10 to 12 |
| Lateral raise | 3 | 12 to 15 |
| Incline dumbbell curl | 2 | 10 to 12 |
| Overhead triceps extension | 2 | 10 to 12 |
Day 5: Lower, muscle focus
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift or trap bar deadlift | 3 | 5 to 6 |
| Bulgarian split squat | 3 | 8 to 10 per leg |
| Hip thrust | 3 | 10 to 12 |
| Leg extension | 3 | 12 to 15 |
| Seated calf raise | 3 | 12 to 15 |
| Hanging knee raise | 3 | 8 to 12 |
New to these lifts? Our guide to barbell exercises for beginners has step-by-step form for the squat, deadlift, bench press, overhead press and row.
The 4-day home dumbbell routine
You need a pair of dumbbells, ideally adjustable, and a chair or sofa. A resistance band or doorway pull-up bar improves the pulling options. Rest 60 to 90 seconds between sets.
Day 1: Upper
| Exercise | Sets | Reps |
|---|---|---|
| Push-up, or dumbbell floor press | 4 | 8 to 12 |
| One-arm dumbbell row | 4 | 8 to 10 per side |
| Dumbbell overhead press | 3 | 8 to 10 |
| Pull-up, band-assisted pull-up, or band pulldown | 3 | 6 to 10 |
| Dumbbell curl | 2 | 10 to 12 |
| Overhead dumbbell triceps extension | 2 | 10 to 12 |
Day 2: Lower
| Exercise | Sets | Reps |
|---|---|---|
| Goblet squat | 4 | 8 to 12 |
| Dumbbell Romanian deadlift | 3 | 8 to 12 |
| Reverse lunge | 3 | 8 to 10 per leg |
| Glute bridge, weighted | 3 | 12 to 15 |
| Single-leg calf raise | 3 | 12 to 15 |
| Dead bug | 3 | 8 per side |
Day 4: Upper
| Exercise | Sets | Reps |
|---|---|---|
| Decline push-up, feet on a chair | 3 | 8 to 12 |
| Bent-over two-dumbbell row | 3 | 10 to 12 |
| Arnold press or seated dumbbell press | 3 | 10 to 12 |
| Dumbbell pullover | 3 | 10 to 12 |
| Lateral raise | 3 | 12 to 15 |
| Hammer curl | 2 | 10 to 12 |
| Bench dip on a sturdy chair | 2 | 10 to 15 |
Day 5: Lower
| Exercise | Sets | Reps |
|---|---|---|
| Bulgarian split squat, back foot on a chair | 3 | 8 to 10 per leg |
| Single-leg Romanian deadlift, hand on a wall | 3 | 8 per leg |
| Dumbbell hip thrust, back against a sofa | 3 | 12 to 15 |
| Goblet squat, 3 seconds down | 3 | 10 to 12 |
| Calf raise on a step | 3 | 15 |
| Side plank | 2 | 20 to 30 seconds per side |
Our upper body dumbbell workout and dumbbell leg workout guides have more exercises to swap in.
Warming up
- Three to five minutes of easy movement: walking, cycling or marching on the spot
- Upper days: ten arm circles each way, ten band pull-aparts or shoulder blade squeezes, eight incline push-ups
- Lower days: ten bodyweight squats, ten hip hinges, eight walking lunges
- Ramp-up sets: before your first exercise, do one set at about half your working weight and one at about three quarters
Our workout warm-up guide has a full routine.
Sets, reps and weekly volume
| Variable | Target |
|---|---|
| Hard sets per muscle group per week | 10 to 20 |
| Reps on the main lifts | 5 to 10 |
| Reps on accessory lifts | 10 to 15 |
| Effort | End each set with one to three reps in reserve |
| Session length | 45 to 60 minutes |
The routines above give about 12 to 16 weekly sets for the chest, back and legs and 8 to 12 for the shoulders and arms, counting the work those smaller muscles do in pressing and pulling. That sits in the range associated with good growth.
If you are coming from full-body training, start with one set fewer on each exercise for the first two weeks, then build up.
Moving from full body to upper lower
The switch adds a training day and more sets per muscle, so ease into it.
| Week | What to do |
|---|---|
| 1 | Run all four days with two sets per exercise. Use weights you know you can handle |
| 2 | Three sets on the first three exercises of each day, two on the rest |
| 3 | The full routine as written |
| 4 onward | Add reps and weight using the progression below |
Expect to be a little sore in the first fortnight, especially in your legs. It settles quickly. If you are still very sore when a muscle’s next session comes round, keep the lower set counts for another week.
Adjusting the split for your goal
The structure stays the same. You change the emphasis.
| Goal | What to change |
|---|---|
| General strength | Keep the first exercise of each day in the 4 to 6 rep range and rest three minutes between those sets |
| Muscle size | Add one set to the exercises for the muscles you most want to grow, up to about 20 weekly sets |
| Fat loss | Keep the lifting exactly as it is, eat in a small calorie deficit, and add walking on rest days |
| Bigger glutes and legs | Add a third set of hip thrusts and split squats, and put hip thrusts earlier in the session |
| Bigger arms and shoulders | Add one set of curls, triceps extensions and lateral raises on each upper day |
| Limited time | Drop the last exercise of each day. Sessions fall to about 35 minutes |
| Over 50, or returning after a break | Use the higher rep ranges, leave three reps in reserve, and take the spread-out schedule |
For fat loss with muscle gain together, our guide to body recomposition explains how to set your calories and protein.
How to progress
- Start each exercise at the bottom of its rep range, leaving two reps in reserve
- Add a rep to one or more sets each session
- When every set reaches the top of the range, add the smallest weight you can and drop back to the bottom
- Write everything down
| Week | Day 1 back squat, 4 sets of 5 to 8 | Day 5 hip thrust, 3 sets of 10 to 12 |
|---|---|---|
| 1 | 60 kg: 6, 6, 5, 5 | 50 kg: 10, 10, 10 |
| 2 | 60 kg: 7, 6, 6, 6 | 50 kg: 11, 11, 10 |
| 3 | 60 kg: 8, 7, 7, 6 | 50 kg: 12, 12, 11 |
| 4 | 60 kg: 8, 8, 8, 8 | 50 kg: 12, 12, 12 |
| 5 | 62.5 kg: 6, 6, 5, 5 | 52.5 kg: 10, 10, 10 |
Our sets and reps guide explains the reasoning.
Every six to eight weeks, take an easier week with about two thirds of your usual sets.
What to do on rest days
Three rest days are a strength of this split, not wasted time.
- Walk. A daily walk helps recovery and general health
- Add one or two cardio sessions of 20 to 30 minutes if fitness or fat loss is a goal
- Stretch or do mobility work for 10 minutes
- Keep one day completely easy
Our rest day activities guide has ideas, and cardio before or after a workout explains how to combine the two on the same day.
Exercise swaps
Swap within the same slot and the routine still works.
| If you cannot do | Use instead |
|---|---|
| Bench press | Dumbbell press, push-up, machine chest press |
| Barbell row | One-arm dumbbell row, seated cable row, chest-supported row |
| Overhead press | Seated dumbbell press, landmine press, pike push-up |
| Pull-up | Lat pulldown, band-assisted pull-up, inverted row |
| Back squat | Goblet squat, leg press, split squat |
| Deadlift | Romanian deadlift, hip thrust, trap bar deadlift |
| Bulgarian split squat | Reverse lunge, step-up |
| Leg curl | Stability ball hamstring curl, single-leg Romanian deadlift |
Change an exercise because it hurts a joint or you lack the equipment, not because you are bored. Keeping the same lifts for at least eight weeks is what lets you measure progress.
Upper lower compared with other splits
| Split | Days per week | Times each muscle is trained weekly | Session length | Best for |
|---|---|---|---|---|
| Full body | 3 | 3 | 60 to 75 minutes | Beginners |
| Upper lower | 4 | 2 | 45 to 60 minutes | Most people past the beginner stage |
| Push pull legs | 6, or 3 | 2, or 1 | 45 to 60 minutes | Those who enjoy training most days |
| Arnold split | 6 | 2 | 60 minutes | Experienced lifters |
| Bro split | 5 | 1 | 60 minutes | Those who prefer one muscle per day |
The upper lower split sits in the middle: more room per session than full body, far less time than a six-day plan, and the same twice-weekly frequency as either.
Common mistakes
- Turning upper day into chest and arms day. Match every pressing exercise with a pulling one
- Too many exercises. Upper days tempt you to add more. Seven is the limit
- Skipping the hinge. A lower day needs a deadlift or hip thrust as well as a squat
- Making both upper days identical. Vary the exercises or the rep range
- Training four days in a row. Put a rest day in the middle
- Not tracking. Four different sessions are too many numbers to remember
- Adding a fifth and sixth day too soon. Get stronger on four first
The bottom line
The upper lower split gives you the best balance of results and time for most people who are past their first few months. Four sessions a week, each under an hour, with every muscle trained twice and three days to recover.
Run upper, lower, rest, upper, lower, rest, rest. Build each upper day around a press and a pull in two directions, and each lower day around a squat, a hinge and a single-leg exercise. Use the gym routine or the home routine above, start a little lighter than you think you need to, and add reps or weight whenever every set is solid.
It is a split you can stay on for years.
When you are ready to add a fifth day, our 5-day workout split guide shows how.
For a shoulder-friendly way to press and row on your upper days, try the moves in our landmine exercises guide.
Frequently asked questions
What is an upper lower split?
It is a training plan that alternates upper-body sessions, covering chest, back, shoulders and arms, with lower-body sessions, covering quads, hamstrings, glutes and calves. The most common version has four sessions a week, so each half of the body is trained twice.
Is a 4 day upper lower split effective?
Yes. It trains every muscle group twice a week, which research links with better muscle growth than once a week, and leaves three rest days for recovery. It is widely regarded as one of the most efficient splits for people past the beginner stage.
Is upper lower split good for beginners?
It works, though a three-day full-body routine is simpler for the first few months. Once you know the basic lifts and want more work per muscle, the upper lower split is a natural next step, usually after three to six months.
What is the best schedule for a four day split workout?
Upper on Monday, lower on Tuesday, rest on Wednesday, upper on Thursday, lower on Friday, and the weekend off. If two days in a row is tiring, train Monday, Wednesday, Friday and Saturday instead.
Is upper lower better than push pull legs?
On four days a week, yes, because every muscle is trained twice. Push pull legs needs five or six days to match that. If you enjoy training most days, push pull legs works well. If you want three rest days, choose upper lower.
How long should an upper lower workout take?
About 45 to 60 minutes, including warm-up sets. Each session has five to seven exercises. If you are regularly going past 75 minutes, remove an exercise or a set.
Can I do an upper lower split at home?
Yes. A pair of dumbbells and a chair cover almost everything, using push-ups, rows, overhead presses, goblet squats, Romanian deadlifts and split squats. A resistance band or doorway pull-up bar adds a vertical pulling exercise.
Where do abs go in an upper lower split?
Usually at the end of lower-body days, because those sessions have fewer exercises. Two or three sets of one or two core exercises, such as planks, dead bugs or hanging knee raises, twice a week is enough.
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