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Upper/Lower 4-Day Split

Try this 4-Day training program that will have you train all your major muscle groups twice a week. Great for beginners looking to ‘fast-track’ their progress or intermediates to mix things up.


This training program works well for those who are relatively time poor and cannot spend 5-6 days in the gym. The beauty of upper/lower splits is that it allows for you to hit muscle groups more than once a week – which according to research is a good thing if your goals are strength or size. It’s strongly suggested that you give yourself a day rest after your first bout of Upper/Lower training.

Each workout will have 2 main lifts which will have a strength focus (lower reps, higher loads), with the rest of the workout focused on building size (higher reps, lower loads).

Training Schedule

Day 1 – Upper Body

Day 2 – Lower Body

Day 3 – Rest

Day 4 – Upper Body

Day 5 – Lower Body

Day 6 – Rest

Day 7 – Rest

DAY 1 – Upper Body


A1. Bench Press 3 x 6-8 reps

A2. Single Arm Dumbbell Row 3 x 8-10 reps

B1. Seated Dumbbell Shoulder Press 3 x 12 reps

B2. Close Grip Chin Up 3 x 12 reps (if you cannot complete 12 reps, go assisted)

C1. Lat Pulldown (Wide Grip) 2 x 20 reps

C2. Pec Fly or Pec Deck 2 x 20 reps

D1. Tricep Pushdown 2 x 20 reps

DAY 2 – Lower Body


Back Squat 3 x 6-8 reps

Barbell Romanian Deadlift 3 x 8-10 reps

Alternating Lunge 3 x 10 reps each leg

Leg Curl 2 x 15 reps

Leg Extension 2 x 15 reps

Calf Raise 2 x 20 reps

Plank 3 x 30 sec hold

DAY 4 – Upper Body


A1. Military Press 3 x 8 reps

A2. Chin Ups 3 x 8 reps (2 second negative)

B1. Incline DB Bench Press 3 x 12 reps

B2. Cable Seated Row 3 x 12 reps

C1. DB Shrugs 2 x 15 reps (2 second pause at top of movement)

C2. Cable Cross-over 2 x 15 reps

D1. Straight Bar Bicep Curl 2 x 20 reps

DAY 5 – Lower Body


Leg Press 3 x 12 reps

DB Romanian Deadlift 3 x 12 reps

Hip Thrust 3 x 12 reps

Seated Leg Curl 2 x 20 reps

Seated Calf Raise 2 x 20 reps

A1. Plank with Shoulder Tap 3 x 10 taps each shoulder

A2. Side Plank 3 x 20 second hold

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Christopher Watts

Author Christopher Watts

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