4-Day Upper / Lower Split: Hypertrophy & Strength Balance
The Upper/Lower 4-day split is widely loved by sports coaches because it delivers 2x weekly frequency per muscle group with 3 full rest days per week.
The Upper/Lower 4-day split is widely loved by sports coaches because it delivers 2x weekly frequency per muscle group with 3 full rest days per week.
- Equipment Needed: Full Gym
- Progression Strategy: Upper A / Lower A focuses on heavy 6-8 rep compounds; Upper B / Lower B focuses on 10-15 rep hypertrophy and isolation.
- Full recovery days scheduled to prevent overtraining.
4-Day Upper / Lower Split Weekly Muscle Coverage
All targeted muscle groups stimulated throughout this periodized routine.
Complete Weekly Day-by-Day Routine
Follow this exact exercise sequence and rest periods for maximal results.
Monday: Upper A (Strength Focus)
Focus: Horizontal Press & Row Power| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Barbell Flat Bench Press | 4 | 6–8 | 2 mins | Heavy chest drive |
| 2 | Barbell Bent-Over Row | 4 | 6–8 | 2 mins | Heavy row |
| 3 | Overhead Barbell Military Press | 3 | 6–8 | 90s | Overhead |
| 4 | Wide-Grip Lat Pulldown | 3 | 8–10 | 75s | Lat width |
| 5 | Skull Crushers | 3 | 10–12 | 60s | Triceps |
Tuesday: Lower A (Quad Dominant)
Focus: Squats & Front Thighs| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Barbell Back Squat | 4 | 6–8 | 2.5 mins | Primary quad builder |
| 2 | Romanian Deadlift (RDL) | 3 | 8–10 | 2 mins | Hamstrings |
| 3 | 45-Degree Leg Press | 3 | 10–12 | 90s | Quad volume |
| 4 | Standing Calf Raise | 4 | 15 | 45s | Calves |
Wednesday: Rest Day
Focus: RecoveryFull Rest & Nervous System Recovery Day
Light walking (8,000–10,000 steps), hydration, and sleep prioritization.
Thursday: Upper B (Hypertrophy Focus)
Focus: Incline Press & Vertical Pull| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Incline Dumbbell Press | 4 | 8–10 | 90s | Upper chest |
| 2 | Seated Cable Row | 4 | 10–12 | 75s | Mid back |
| 3 | Dumbbell Lateral Raise | 4 | 12–15 | 60s | Side delts |
| 4 | Cable Triceps Rope Pushdown | 3 | 12–15 | 60s | Triceps |
| 5 | Dumbbell Hammer Curl | 3 | 10–12 | 60s | Arms |
Friday: Lower B (Posterior Chain & Glutes)
Focus: Deadlift & Hamstring Burn| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Conventional Barbell Deadlift | 3 | 5 | 3 mins | Deadlift pull |
| 2 | Barbell Hip Thrust | 3 | 10–12 | 90s | Glutes |
| 3 | Lying Hamstring Leg Curl | 3 | 12–15 | 60s | Hamstrings |
| 4 | Seated Calf Raise | 4 | 15–20 | 45s | Soleus |
Saturday: Rest
Focus: RecoveryFull Rest & Nervous System Recovery Day
Light walking (8,000–10,000 steps), hydration, and sleep prioritization.
Sunday: Rest
Focus: RecoveryFull Rest & Nervous System Recovery Day
Light walking (8,000–10,000 steps), hydration, and sleep prioritization.
How to Progress on this Workout Plan
Upper A / Lower A focuses on heavy 6-8 rep compounds; Upper B / Lower B focuses on 10-15 rep hypertrophy and isolation.
Alternative & Complementary Workout Splits
The 6-Day Push-Pull-Legs (PPL) split is considered the gold standard for dedicated lifters who want to train each muscle group twice every 7 days while providing 72 hours of recovery between sessions.
Designed specifically for newcomers entering a commercial gym in India. Focuses on motor skill acquisition, safe joint angles, and compound movements on Monday, Wednesday, and Friday.
The Push-Pull-Legs split organizes muscle groups by functional movement patterns: pushing muscles (chest, shoulders, triceps), pulling muscles (back, rear delts, biceps), and leg musculature.
Frequently Asked Questions
The classic schedule is Monday (Upper A), Tuesday (Lower A), Thursday (Upper B), and Friday (Lower B), leaving Wednesday and weekends open for rest.
