4 Day Upper Lower Split for Strength & Hypertrophy w/PDF

If you’re looking for an easy-to-follow and effective 4 day upper lower split routine for strength and muscle building, you’ve come to the right place.

In this article, I’ve shared an ultimate weekly 4x week split routine that can help increase strength and promote muscle growth.

The upper/lower split involves the training of the upper body and lower body on alternate or separate days, which makes it easy to follow as well as provides decent recovery time between sessions.

Those who want to focus equally on the upper body and lower body and build a defined physique can follow this routine.

The Summary of Upper/Lower 4 Day Split Workout

Routine TypeUpper/Lower Body Split
Program Duration12-16 Weeks
Routine GoalStrength and Mass Building
Training LevelIntermediate
Duration Per Session90 Minutes
Sessions/week4 Days
Targe GenderMale
Suitable Age Group18-35 Years
Plan to Follow Next5-Day Split for Strength and Size
Alternate Program for Beginners4 Day Gym Workout Schedule

From free weights to machines, I’ve included a variety of exercises in this program. The primary focus will be on lifting compound movements as they are more functional, target multiple muscles simultaneously, and helps promote strength and hypertrophy, followed by isolation exercises, exercises that help train the specific muscles, and improve strength imbalance and symmetry.

The routine is split into two parts, in this first part (first two days), you’ll lift moderate weight and perform hypertrophy sets, and in the other part (last two days), you’ll perform heavy-load low rep sets to focus on strength gain.

If you only want to focus on hypertrophy sets (10-20 reps), you can try this 30-day workout plan.

The Ultimate 4 Day Upper Lower Split Schedule

Upper Lower Split Workout
  • Monday: Upper Body (Back, Chest, Side Delt, and Arms)
  • Tuesday: Leg and Core
  • Thursday: Upper Body (Back, Chest, and Shoulder)
  • Friday: Leg and Glutes

Start your training session with 10 minutes of warm-up workout, then perform the main lifting exercises. Here are some examples of warm-up exercises you can do before strength training:

Warm-up 1Warm-up 2
Front Leg Swings (10 reps/leg)5-min Full Body Foam Rolling
Ankle Hops (15-sec)Straight leg marches (15-sec)
Jumping Jacks (15-sec)Inchworm (15-sec)
Mountain Climber (15-sec)Lateral Leg Swings (10 reps/leg)
High Knees (15-sec)Burpees (5 reps)
Bear Crawls (30-sec)Squat Jumps (10 reps)
Treadmill (5-min)Stationary Bike (5 min)

Okay! Let’s uncover the upper/lower 4 day workout split:

Day 1 – Back, Chest, Side Delt, and Arms

Upper Body WorkoutSetsRepsRest
V-Grip Lat Pulldown312-151-3 min
Seated Cable Rowing312-151-3 min
Incline DB Bench Press312-151-3 min
Machine/Cable fly312-151-2 min
Lateral Raises312-151-2 min
Chinups + Bar Dips (Superset)3Failure1-min

Day 2 – Leg and Core

Lower Body WorkoutSetsRepsRest
Machine Leg Press312-152-3 min
Leg Extension + Hanging Knee Raise3 + 210-151-min
Dumbbell Lunges310/leg1-2 min
Leg Curl + High to Low Chop3 + 210-151-min
Calf Raises + Cable/Machine Crunch3 + 210-151-min
  • All pairing exercises will be supersets. Perform three sets of leg and two sets of ab exercises.

Day 3 – Back, Chest, and Shoulder

Upper Body WorkoutSetsRepsRest
Medium Grip Lat Pulldown35-103-min
Seated Cable Rowing35-103-min
Flat Bench Press35-103-4 min
Incline Hammer Bench Press35-102-3 min
Military Press35-102-3 min
Barbell Shrug35-102-3 min
Upper Lower 4 Day Dplit

Day 4 – Leg and Glutes

Lower Body WorkoutSetsRepsRest
Back Squat4-64-83-4 min
Lying Leg Curl38-102-3 min
Barbell Hip Thrust3-48-102-3 min
Trap Bar/ DB Romanian Deadlift36-82-3 min

Note: You can make some adjustments in the program based on fitness level.

If you want to replace existing exercises with different ones, here are all the options for you:

Download The Free 4 Day Upper Lower Split PDF

Top 5 Tips for Achieving Optimal Results

1. Pre-Workout Meal: For an effective training session, it is best to have your meal 1 to 3 hours before the training, depending on what kind of food you consume.

2. Post-Workout Meal: Consuming high-protein food is essential when it comes to muscle growth. You can have some high-protein foods and supplements after the workout to rebuild muscle the damaged muscles. For example, you can consume 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results (it is only an example, a nutritionist can help you better in this case).

3. Progressive Overload: It’s best to increase the loads, the number of reps, and sets gradually to scale your fitness level and progressively increase strength and build muscles.

4. Calculate Your Macros and Eat Nutritious Foods: Getting results with only exercises is pretty tough. If you want to build muscles, make sure to incorporate rich protein and nutritious foods as well as whey-isolate protein into your diet.

5. Repetitions: Repeating the same thing can be boring but will help you achieve better results in the long run.

Frequently Asked Questions (FAQs)

Is The Upper/Lower Split Best for Bodybuilding?

There are no perfect workout schedules. A workout plan that works for me doesn’t mean it will work for you too. So, you can give this try for a few months and see if it works for you or not. If the upper/lower split doesn’t work, try a full-body workout routine or push/pull/legs (PPL).

Is Working Out 4 Days a Week Enough to Build Muscle?

Yes, working out four times a week can help you build strength and size as long as you train the big muscles (chest, back, and legs) twice a week and focus more on compound liftings (squats, deadlift, bench press, military press, chinups, pull-ups, dips, etc).1 Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci. 2019;37(11):1286-1295. doi:10.1080/02640414.2018.1555906

How much weight should you lift?

You can lift as heavy as possible as long as you maintain the proper form during each rep. It is also best to increase the 10-15% of load after every set.

I’ve also designed a customized 12-Week Workout plan for serious fitness enthusiasts who want to put on muscles, increase strength, and build a defined physique.


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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