4-Day Upper Lower Split Workout Plan [For Muscle & Strength]

If you’re serious about transforming your physique, improving total-body strength, and maintaining a balanced routine that delivers real results, the 4-day upper/lower split workout plan is one of the most efficient and effective training structures you can follow. This program is ideal for men who want to build muscle, burn fat, improve performance, and train consistently without spending every day in the gym. Because it targets the entire body across just four weekly sessions, this split offers the perfect blend of volume, recovery, and progression—making it a favorite among beginners, intermediate lifters, and advanced athletes alike.

Whether your goal is hypertrophy, strength training, or overall fitness, the upper/lower split provides the structure you need to prioritize major muscle groups, train smart, and see steady results. This full guide will break down everything you need to know: benefits, how it works, weekly structure, exercise selection, progression, and a complete four-day workout blueprint you can start using today.

What Is a 4-Day Upper Lower Split Workout Plan?

A 4-day upper/lower split divides your weekly training into two alternating workouts:

• Upper Body Workouts (2 days per week)
• Lower Body Workouts (2 days per week)

The key advantage is that each session targets half of the body, allowing you to train each muscle group twice weekly—one of the most effective frequencies for building muscle.

A typical weekly schedule looks like:

• Day 1: Upper Body
• Day 2: Lower Body
• Day 3: Rest
• Day 4: Upper Body
• Day 5: Lower Body
• Weekend: Rest or Active Recovery

This split offers enough recovery between sessions while still providing ample training volume for size and strength gains.

Why the 4-Day Upper/Lower Workout Split Is So Effective

The upper/lower structure has remained popular for decades because it blends efficiency, balance, and recovery. Here are the key benefits:

1. Ideal Training Frequency

Research shows that training each muscle group twice per week maximizes hypertrophy. The upper/lower split fits this perfectly.

2. Balanced Training Volume

Working half the body per session ensures you can apply enough intensity and volume to stimulate growth without exhausting your CNS.

3. Faster Recovery & Reduced Overuse

Because each muscle group gets multiple days between sessions, your body can recover faster, repair muscle tissue, and come back stronger.

4. Flexibility for Any Goal

This split works for:

• Muscle building
• Fat loss
• Strength development
• Athletic conditioning
• Men over 40 needing sustainable volume

5. Efficient for Busy Schedules

Four training days per week is manageable for professionals, dads, and busy men wanting serious results without overcommitment.

How to Structure Your 4-Day Upper/Lower Workout Split

A good upper/lower program is built around compound lifts, supported by accessory movements that round out your physique and address weak points.

Upper Body Movement Patterns

Each upper workout should include:

• Horizontal push (e.g., bench press)
• Vertical push (e.g., overhead press)
• Horizontal pull (e.g., barbell row)
• Vertical pull (e.g., lat pulldown)
• Arms/shoulder accessories (curls, tricep extensions, raises)

Lower Body Movement Patterns

Each lower workout should include:

• Squat movement
• Hinge movement
• Single-leg or unilateral work
• Glute-focused movements
• Calves/Core

Training Principles for the 4-Day Workout Split Program

1. Prioritize Progressive Overload

To build muscle, you must increase:

• Weight
• Reps
• Sets
• Training density
• Time under tension

Track your lifts weekly and aim to beat previous sessions.

2. Use Proper Warm-Ups

Start each session with:

• 5 minutes light cardio
• Dynamic mobility
• Warm-up sets with your first exercise

3. Maintain Good Form

Focus on full range of motion and controlled reps, especially on compounds.

4. Follow a Balanced Weekly Layout

Avoid stacking high-demand leg days back-to-back or pairing heavy bench with intense shoulder volume the day after.

The Ultimate 4-Day Upper Lower Split Workout Plan

Below is a fully optimized, hypertrophy-focused plan designed to build muscle, get stronger, and develop a balanced, athletic physique.

Day 1 – Upper Body (Strength + Hypertrophy)

This day focuses on building strength in your compound lifts while adding volume to arms, chest, shoulders, and back.

1. Barbell Bench Press – 4 sets x 6–8 reps 4-Day Workout Split

The king of upper-body strength movements. Focus on a strong arch, tight glutes, and steady control.

2. Bent-Over Barbell Row – 4 sets x 6–8 reps 4-Day Workout Split

Builds a thick back, rear delts, and lats while improving posture and bench stability.

3. Seated Dumbbell Shoulder Press – 3 sets x 8–10 reps

Targets front and middle delts for fuller, rounder shoulders.

4. Lat Pulldown or Pull-Ups – 3 sets x 8–12 reps

Enhances width and upper-body athleticism.

5. Incline Dumbbell Bench Press – 3 sets x 10–12 reps

Focuses on upper chest growth and stability.

6. Face Pulls – 3 sets x 12–15 reps 4-Day Workout Split

Strengthens rear delts and improves shoulder health.

7. Dumbbell Bicep Curls – 3 sets x 10–12 reps

8. Tricep Rope Pressdowns – 3 sets x 12–15 reps 4-Day Workout Split

Finish with a pump-focused arm finisher.

Day 2 – Lower Body (Strength-Focused)

This session focuses on heavy compound lifts to maximize strength, muscle, and power.

1. Barbell Back Squat – 4 sets x 6–8 reps 4-Day Workout Split

The primary lower-body strength builder. Stay controlled and drive through your heels.

2. Romanian Deadlift (RDL) – 4 sets x 6–8 reps

Targets hamstrings and glutes with a deep hinge movement.

3. Leg Press – 3 sets x 10–12 reps

High-volume, quad-focused accessory to maximize growth.

4. Walking Lunges – 3 sets x 12 reps per leg 4-Day Workout Split

Builds leg balance, core stability, and glute development.

5. Glute Bridge or Hip Thrust – 3 sets x 10–12 reps

Targets the glutes—the largest muscle group in the body.

6. Standing Calf Raises – 3 sets x 15 reps 4-Day Workout Split

7. Hanging Leg Raises – 3 sets x 10–15 reps

Core and lower-ab strengthening.

Day 3 – Upper Body (Volume + Growth)

This upper session puts more emphasis on hypertrophy with increased reps, angles, and pump work.

1. Dumbbell Bench Press – 4 sets x 8–12 reps 4-Day Workout Split

2. Chest-Supported Row – 4 sets x 10–12 reps

Reduces momentum to isolate back muscles effectively.

3. Arnold Press – 3 sets x 10–12 reps

Great for hitting all three deltoid heads.

4. Cable Flyes – 3 sets x 12–15 reps 4-Day Workout Split

5. Lat Pulldown (Wide Grip) – 3 sets x 10–12 reps

6. Barbell or Dumbbell Shrugs – 3 sets x 12 reps

7. Hammer Curls – 3 sets x 12 reps

Targets biceps and brachialis for thicker arms.

8. Skull Crushers – 3 sets x 12 reps 4-Day Workout Split

Great tricep builder that emphasizes the long head.

Day 4 – Lower Body Workout Split (Hypertrophy + Glutes)

This session targets leg growth, glute development, and high-rep conditioning for overall muscle building.

1. Front Squat or Goblet Squat – 4 sets x 8–12 reps 4-Day Workout Split

Targets quads while reinforcing upright posture.

2. Deadlift Variation (Hex Bar, Conventional, or Sumo) – 3 sets x 5–8 reps

Full-body strength movement emphasizing posterior chain.

3. Bulgarian Split Squats – 3 sets x 10 reps per leg

4. Hamstring Curls – 3 sets x 12–15 reps

5. Glute Kickbacks – 3 sets x 15 reps 4-Day Workout Split

Focuses on glute isolation and activation.

6. Seated Calf Raise – 3 sets x 15 reps

7. Cable Woodchoppers – 3 sets x 12 reps per side

Weekly 4-Day Workout Split Schedule Example

Option 1: Standard Split

• Monday: Upper
• Tuesday: Lower
• Wednesday: Rest
• Thursday: Upper
• Friday: Lower
• Weekend: Rest or light cardio

Option 2: Weekend Friendly

• Tuesday: Upper
• Wednesday: Lower
• Friday: Upper
• Saturday: Lower
• Sunday/Monday: Rest

Nutrition Tips for Better 4-Day Workout Split Results

Your workout will only take you so far without solid nutrition. For best results:

1. Eat Protein at Every Meal

Aim for 0.7–1g of protein per pound of body weight.

2. Support Performance With Carbs

Consume complex carbs around your workouts:

• Rice
• Oats
• Sweet potatoes
• Whole wheat pasta

3. Prioritize Healthy Fats

Improve hormone function with:

• Avocado
• Salmon
• Nuts
• Olive oil

4. Stay Hydrated

Aim for 1 gallon of water per day, more if training intensely.

5. Consider Supplements

Not required, but helpful:

• Whey protein
• Creatine monohydrate
• Omega-3s
• Pre-workout

Progression Strategy for Long-Term Gains

To keep advancing on this upper/lower split, follow these progression methods:

1. Add 2–5 lbs to major lifts weekly

Small jumps = big long-term strength gains.

2. Increase reps within the rep range

If you hit the top rep range, increase the weight next session.

3. Add an extra set when needed

Especially helpful for lagging muscle groups.

4. Track your sessions

Keeping a journal increases motivation and consistency.

5. Deload every 6–8 weeks

Take 1 week with 50% volume to prevent overtraining.

Who Should Use This 4-Day Upper/Lower Workout Split?

This program is ideal for:

• Beginners wanting structure
• Intermediate lifters needing balance
• Advanced lifters ready for progressive overload
• Men looking to gain muscle
• Busy professionals who can commit to 4 days
• Lifters over 40 needing recovery-friendly volume

It’s versatile, effective, and customizable.

FAQ: 4-Day Upper Lower Split Workout

Is four days a week enough to build muscle?

Absolutely—training each muscle twice weekly is scientifically proven to maximize growth.

How long should each workout last?

Aim for 60–75 minutes.

Can I add cardio?

Yes. Add 15–20 minutes of low-intensity cardio on rest days.

What if I miss a workout?

Just resume your schedule where you left off. No need to “double up.”

Why This 4-Day Workout Split Works

The 4-day upper lower split workout plan gives you the perfect combination of frequency, intensity, and recovery. It’s customizable, effective for all experience levels, and designed to help you build real strength and muscle without spending endless hours in the gym.

If you stay consistent, push yourself with progressive overload, and support your training with proper nutrition, you’ll see noticeable changes in your physique within just a few weeks.