Intermediate4 days/weekFull gym

4-Day Upper/Lower Split

More volume and focus for lifters ready to train four days a week.

Days per week: 4
Session length: ~60 min
Equipment: Full gym
Experience: Intermediate
Goal: Build muscle, Get stronger
Run it for: 10–12 weeks

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Overview

An upper/lower split trains your upper body and lower body on separate days, twice each per week. Each session can go deeper on fewer muscles, so you get more total volume than a full-body plan without longer workouts.

Each half of the week has a heavier day built around the big barbell lifts (A) and a moderate day with more dumbbell and machine work (B). That mix builds both strength and size.

Who it's for

Lifters with 3+ months of consistent training
People who can train four days a week
Anyone whose progress on a 3-day full-body plan has slowed

Not ideal if…

Complete beginners, who will progress just as fast on three days
Weeks when you can only make three sessions; in that case run a full-body plan instead

Weekly schedule

Upper A Monday, Lower A Tuesday, rest Wednesday, Upper B Thursday, Lower B Friday.

MonUpper A
TueLower A
WedRest
ThuUpper B
FriLower B
SatRest
SunRest

The workouts

Upper A

Exercise	Sets	Reps
Barbell bench press	3	8
Barbell row	3	8
Standing overhead press	3	8
Lat pulldown	3	10
Dumbbell lateral raise	3	12
Dumbbell curls	2	12

Lower A

Exercise	Sets	Reps
Barbell back squat	3	6
Romanian deadlift	3	8
Leg press	3	10
Lying leg curl	3	12
Standing calf raise	3	12
Hanging knee raise	3	12

Upper B

Exercise	Sets	Reps
Incline dumbbell press	3	10
Pull-ups (assisted if needed)	3	8
Seated cable row	3	10
Seated dumbbell shoulder press	3	10
Cable chest fly	2	12
Triceps rope pushdown	2	12

Lower B

Exercise	Sets	Reps
Deadlift	3	5
Bulgarian split squat	3	8 per leg
Leg extension	3	12
Barbell hip thrust	3	10
Seated calf raise	3	15
Cable crunch	3	12

How to run it

Warm up: 5 minutes of light cardio, then 2–3 lighter warm-up sets of the first exercise, building up to your working weight. Later exercises usually need just one lighter set.
Choosing a weight: Use a weight you could lift for 2–3 more reps than the target. The last set should feel hard, but your form shouldn't break down. Spend the first week or two a little lighter while you learn the movements.
Rest between sets: About 2–3 minutes on squats, deadlifts, bench, rows and overhead press; 60–90 seconds on everything else.
Progression: Add weight when you hit the target reps on every set: about 5 lb (2.5 kg) on upper-body lifts and 5–10 lb (2.5–5 kg) on lower-body lifts. Progress on the B-day accessories by adding a rep per set before adding weight. In Progress, Progressive Reps is already on for hanging knee raise, pull-up and Bulgarian split squat: each time you hit the target on every set, the next session's target goes up by one rep.
How long to run it: Follow it for 10–12 weeks, as long as you keep making progress. If most of your lifts stall for two weeks in a row, take an easier week at about 60% of your usual weights, then keep going.
Track every session: Write down the weight and reps for every set. You need last session's numbers to know what to do today, and seeing them climb is the best motivation there is.

Tips

Treat the first exercise of each day as the priority and give it your best effort.
Keep 1–2 reps in reserve on the heavy barbell lifts. Save true failure for the last set of accessory exercises.
If you miss a day, shift the week back rather than doubling up.

Questions

Can I train on different days?

Yes. Just avoid lower body on back-to-back days, and keep at least one rest day in the middle of the week.

Should I deload?

Every 6–8 weeks, or whenever you stall on most lifts, do one week at about 60% of your usual weights, then build back up.

Is this good for fat loss?

Yes. Pair it with a modest calorie deficit and daily walking. Keeping the weights heavy helps you hold on to muscle while you lose fat.

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