If you’ve already built a foundation with beginner programs like StrongLifts 5×5 or Reg Park’s 5×5, the next logical step is a 4-day Upper/Lower split. This training structure balances frequency and recovery, letting you hit each muscle group twice per week — perfect for steady gains in both strength and muscle mass.
Brandon Campbell is a fitness expert, YouTuber and the creator of the PHUL (Power Hypertrophy Upper Lower) workout program.
The idea is simple:
Two upper-body days (pressing, pulling, shoulders, arms)
Two lower-body days (squats, deadlifts, glutes, calves, core)
It’s efficient, flexible, and used by lifters worldwide — from intermediates to advanced athletes. Below are multiple versions you can try, each refined from online reviews, athlete feedback, and time-tested results.
Who it’s best for
Intermediate lifters seeking balanced strength and muscle growth. Why it works:
Splits muscle groups efficiently — more recovery between heavy sessions.
Flexible layout (e.g., Mon–Tue / Thu–Fri) suits people training 4 days per week.
Allows both heavy compound and accessory isolation work for balanced development.
Great bridge between beginner programs (5×5) and advanced systems (PPL or periodized plans).
Balanced workload keeps overtraining risk low while maintaining high performance.
Not ideal for: True beginners (too much volume initially) or athletes with very limited gym access.
Research Evidence & Effectiveness
Summary of major studies comparing split vs full-body routines and frequency/volume. For example:
A study found no difference between full-body and split routines in untrained individuals when total volume matched. National Library of Medicine
Reviews supporting that upper/lower splits allow better optimization of training volume per muscle group (which is a key driver of hypertrophy).
Key takeaway: the 4-day upper/lower split is a “sweet spot” for many lifters — enough volume, manageable frequency, good recovery.
What is the 4-Day Upper/Lower Split?
Define: Two upper-body sessions + two lower-body sessions per week.
Frequency & volume guideline: Each major muscle group hits twice per week; weekly set volume ~12-20 sets per muscle group suggested by research. weightology
Progression approach: Increase weight, sets, or reps systematically; monitor recovery; adjust for fatigue.
Rest & recovery: Provide rest days, limit back-to-back heavy days, ensure good nutrition/sleep.
Goal: Push heavier weights while maintaining balanced accessory work. Frequency: 4 days per week (Mon–Thu–Tue–Fri split).
Upper A — Push Focus
Exercise
Sets × Reps
Progression
Rest
Bench Press
5 × 5
+2.5 kg weekly
2 min
Overhead Press
4 × 6
+1–2.5 kg weekly
90 sec
Weighted Dips
3 × 8-10
Add weight as able
90 sec
Incline DB Fly
3 × 10-12
Add reps → weight
60 sec
Lower A — Squat Focus
Exercise
Sets × Reps
Progression
Rest
Back Squat
5 × 5
+2.5 kg weekly
3 min
Romanian Deadlift
4 × 6-8
+2.5–5 kg weekly
2 min
Leg Press
3 × 10-12
Increase weight slowly
90 sec
Weighted Plank
3 × 30-45 s
Add weight gradually
60 sec
Upper B — Pull Focus
Exercise
Sets × Reps
Progression
Rest
Weighted Pull-Up
4 × 6-8
Add weight weekly
90 sec
Barbell Row
5 × 5
+2.5 kg weekly
2 min
Face Pulls
3 × 12-15
Add resistance
60 sec
Barbell Curl
3 × 10-12
+1 kg weekly
60 sec
Lower B — Posterior Focus
Exercise
Sets × Reps
Progression
Rest
Deadlift
5 × 3-5
+2.5–5 kg weekly
3 min
Front Squat
3 × 6-8
+2.5 kg weekly
2 min
Glute Bridge
3 × 10-12
Add weight weekly
90 sec
Seated Calf Raise
4 × 12-15
Add load gradually
60 sec
Routine C: Advanced (Power-Building Hybrid)
Goal: Combine heavy compound strength training with hypertrophy and explosive power. Frequency: 4 days per week, alternating heavy/light and power/hypertrophy focus.
Upper A — Heavy Push
Exercise
Sets × Reps
Progression
Rest
Bench Press
5 × 3-5
+2.5 kg weekly
2–3 min
Overhead Press
4 × 5-6
+1-2 kg weekly
2 min
Weighted Dips
4 × 8-10
Add weight every 2 weeks
90 sec
Incline Dumbbell Press
3 × 10-12
Add weight weekly
60 sec
Lower A — Heavy Squat
Exercise
Sets × Reps
Progression
Rest
Back Squat
5 × 5
+2.5 kg weekly
3 min
Romanian Deadlift
4 × 6-8
+2.5–5 kg weekly
2 min
Walking Lunge
3 × 10 / leg
Add weight gradually
90 sec
Standing Calf Raise
4 × 15
Add weight weekly
60 sec
Upper B — Power & Volume
Exercise
Sets × Reps
Progression
Rest
Push Press
4 × 3-5
+2.5 kg every 2 weeks
2 min
Weighted Pull-Up
4 × 6-8
Add weight when ready
90 sec
Barbell Row
4 × 6-8
+2.5 kg weekly
90 sec
Dumbbell Fly
3 × 12-15
Add reps → weight
60 sec
Hammer Curl
3 × 12-15
Add 1 kg when reps hit
60 sec
Lower B — Explosive Posterior
Exercise
Sets × Reps
Progression
Rest
Power Clean
5 × 3
+2.5 kg when technique smooth
3 min
Deadlift
5 × 3-5
+2.5–5 kg weekly
3 min
Bulgarian Split Squat
3 × 8-10
Add weight weekly
90 sec
Glute-Ham Raise
3 × 10-12
Add resistance
60 sec
Hanging Leg Raise
3 × 15
Add difficulty (ankle weight)
45 sec
Warm-Up Recommendations
Before each session:
5–10 minutes of light cardio (bike, brisk walk, jump rope).
2–3 progressive warm-up sets for your first compound lift:
40% of work weight × 8–10 reps
60% × 5–6 reps
80% × 3–4 reps
Begin your first working set.
When & How to Adjust / Troubleshoot
Signs you’re not recovering (persistent soreness, performance drop).
When to increase volume vs lighten.
How to adjust if you have limited time (e.g., condense to 3 days) or if you’re more advanced (add sessions or split further).
The 4-Day Upper/Lower Split is one of the most efficient and proven routines in the strength world. I have found the 4 day split provides the combination of compound lifts with variations of accessory exercises that makes a full body workout feel more complete with adequate recovery. It’s sustainable, scalable, and easy to customize depending on your recovery and goals.
Beginners can start with Routine A to build balanced strength.
Intermediates will thrive on Routine B’s 5×5 structure.
Advanced lifters can push further with Routine C’s power-building progression.
Online feedback from forums and experienced lifters consistently shows that this split delivers noticeable gains in strength, size, and endurance, provided you stick to the plan, sleep well, and eat adequately. Start light, focus on form, and add weight gradually. Consistency and progression — not perfection — are what build lasting results.
