The Upper/Lower Split: A Simple 4-Day Routine for Muscle

The upper/lower split is a favourite for good reason: it trains each muscle group twice a week, fits into four sessions, and balances stimulus with recovery. It's ideal for intermediates who want more than full-body but can't commit to six days.

How it works

You split your training into upper-body days (chest, back, shoulders, arms) and lower-body days (quads, hamstrings, glutes, calves). A typical week is Upper / Lower / rest / Upper / Lower / rest / rest.

Sample upper day

• Bench press — 4 x 6-8
• Row — 4 x 8-10
• Overhead press — 3 x 8-10
• Lat pulldown — 3 x 10-12
• Biceps and triceps — 3 x 12-15

Sample lower day

• Squat — 4 x 6-8
• Romanian deadlift — 3 x 8-10
• Leg press — 3 x 10-12
• Walking lunges — 3 x 12
• Calf raises — 4 x 15

The takeaway

The upper/lower split hits each muscle twice weekly with plenty of recovery — a proven recipe for steady muscle gain. Add weight over time and stay consistent.