Muscle Building
The primary goal recorded for this template.
Workout template
4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
Intermediate
The intended experience level and programming complexity.
60 min
The estimated length of each training session.
Intermediate
Someone beyond the beginner stage who wants structure without a five- or six-day schedule.
Barbell, Dumbbell, Cable, Machine
The main equipment required to run the workout as written.
4 days / week
The number of weekly sessions in the template.
Warm-up guidance
Warm up separately for the first press or squat on each day, then take one lighter set before the next big lift.
Progression guidance
Rotate your focus between load on the first compounds and rep quality on the secondary work.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Upper A
3 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Bench Press - Medium Grip | Primary lifts | 4 | 5-8 | 2 min 30 sec | Main press for the week. |
| Bent Over Barbell Row | Primary lifts | 4 | 6-8 | 2 min 30 sec | Row hard but stay braced. |
| Dumbbell Shoulder Press | Accessories | 3 | 8-10 | 1 min 15 sec | Stack the dumbbells over the elbows. |
Lower A
3 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Squat | Primary lifts | 4 | 5-6 | 3 min | Treat this as the heavy squat day. |
| Romanian Deadlift | Primary lifts | 3 | 6-8 | 2 min 30 sec | Use the hamstrings, not momentum. |
| Leg Extensions | Accessories | 3 | 12-15 | 1 min | Own the lockout. |
Upper B
3 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Incline Bench Press - Medium Grip | Primary lifts | 4 | 6-10 | 2 min | Slightly higher-rep pressing day. |
| Wide-Grip Lat Pulldown | Primary lifts | 4 | 8-10 | 1 min 30 sec | Move cleanly through the full range. |
| EZ-Bar Curl | Accessories | 3 | 10-12 | 45 sec | Control both sides evenly. |
Lower B
3 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Front Barbell Squat | Primary lifts | 3 | 4-6 | 3 min | Stay tall and drive up. |
| Leg Press | Primary lifts | 3 | 10-12 | 1 min 30 sec | Control the descent. |
| Lying Leg Curls | Accessories | 3 | 10-15 | 1 min | Keep the motion smooth. |
Exercise substitutions
Simple swaps if you need another option.
These substitutions stay in the same general lane so you can adjust the workout without rebuilding it from scratch.
Barbell Bench Press - Medium Grip
Bent Over Barbell Row
Dumbbell Shoulder Press
Barbell Squat
Romanian Deadlift
Leg Extensions
No close substitution is listed for this exercise.
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
Barbell Bench Press - Medium Grip
Barbell Bench Press - Medium Grip is a beginner-friendly chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseBarbell Incline Bench Press - Medium Grip
Barbell Incline Bench Press - Medium Grip is a beginner-friendly chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseBarbell Squat
Barbell Squat is a beginner-friendly leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseBent Over Barbell Row
Bent Over Barbell Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
View exerciseDumbbell Shoulder Press
Dumbbell Shoulder Press is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseEZ-Bar Curl
EZ-Bar Curl is a beginner-friendly arm exercise performed with an EZ bar.
View exerciseRelated workouts
More templates for a similar goal.
Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutArm Workout
A focused arm session with direct biceps and triceps volume you can recover from.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutRelated tools
Related calculators for this workout.
Calculate calorie and protein targets, estimated strength, or total training volume.
FAQ
Common questions about 4-Day Upper Lower Split.
Who is 4-Day Upper Lower Split best for?
Someone beyond the beginner stage who wants structure without a five- or six-day schedule.
How often should I run 4-Day Upper Lower Split?
This template is structured around about 4 training days per week.
Can I swap exercises in 4-Day Upper Lower Split?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
Rotate your focus between load on the first compounds and rep quality on the secondary work.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.