---

id: upper_lower_4day
name: Upper Lower 4-Day Split
aliases: [upper lower, upper lower split, 4-day upper lower, UL split]
category: program
system: bodybuilding
goal: Develop hypertrophy and strength simultaneously through a 4-day upper/lower split that trains each muscle group twice per week with a balanced frequency-volume combination; ideal transition between full-body training and advanced splits
goals: [hypertrophy, strength]
level: intermediate
duration_weeks: 12
frequency_per_week: 4
periodization: undulating
origin: synthesized
progression_model: >
  Upper A and Lower A (heavy days) use strength loading (3–5 rep range); Upper B and
  Lower B (volume days) use hypertrophy loading (8–12 rep range). Progression on heavy
  days: add 2.5 kg (upper) or 5 kg (lower) when all reps are completed. Progression on
  volume days: double-progression within the rep range. Deload every 6 weeks by reducing
  working sets to 60% for one week.

exercises:
  - ref: bench_press
    role: primary
    frequency_per_week: 2
    technical_notes: >
      Upper A (heavy): 4×4–6. Upper B (volume): 3×8–12 incline dumbbell press variant.
      Primary horizontal push. Heavy day prioritizes load; volume day allows more ROM
      with dumbbells.

  - ref: bent_over_barbell_row
    role: primary
    frequency_per_week: 2
    technical_notes: >
      Upper A (heavy): 4×4–6 overhand row. Upper B (volume): 3×8–12 cable row or
      chest-supported row. Primary horizontal pull. Overhand grip on heavy day for
      maximum load; underhand or neutral grip on volume day for bicep integration.

  - ref: overhead_press
    role: secondary
    frequency_per_week: 2
    technical_notes: >
      Upper A: 3×6–8 standing barbell press. Upper B: 3×10–15 dumbbell press for
      rotator cuff health and ROM. Vertical push compound both days.

  - ref: pullups
    role: primary
    frequency_per_week: 2
    technical_notes: >
      Upper A: 3×6–8 weighted. Upper B: 3×10–15 lat pulldown or bodyweight.
      Primary vertical pull; widths and grips can vary between days.

  - ref: incline_dumbbell_press
    role: secondary
    frequency_per_week: 1
    technical_notes: >
      Upper B: 3×8–12. Upper chest and anterior deltoid accessory. 30° incline.
      Provides the upper chest stimulus that flat pressing alone underloads.

  - ref: seated_cable_rows
    role: secondary
    frequency_per_week: 1
    technical_notes: >
      Upper B: 3×10–15. Mid-back and rhomboid volume. Close neutral grip; pause at
      contraction. Complements the heavy row on Upper A.

  - ref: face_pull
    role: secondary
    frequency_per_week: 2
    technical_notes: >
      Both upper days: 3×15–20. Rear deltoid, external rotation, and rotator cuff
      health. High rope attachment; pull to face with external rotation at end range.
      Maintains shoulder health under heavy pressing load.

  - ref: barbell_curl
    role: secondary
    frequency_per_week: 1
    technical_notes: >
      Upper A: 3×8–12. Heavy bicep work after compound pulling. Strict form; no
      shoulder flexion.

  - ref: triceps_pushdown
    role: secondary
    frequency_per_week: 1
    technical_notes: >
      Upper B: 3×10–15. Tricep isolation after pressing volume day.

  - ref: back_squat
    role: primary
    frequency_per_week: 2
    technical_notes: >
      Lower A (heavy): 4×4–6 at 82–87% 1RM. Lower B (volume): 3×8–12 at 70% 1RM.
      Primary lower-body compound. Heavy day develops maximal strength; volume day
      accumulates muscle hypertrophy stimulus.

  - ref: romanian_deadlift
    role: primary
    frequency_per_week: 2
    technical_notes: >
      Lower A: 3×6–8. Lower B: 3×10–12. Hip hinge posterior chain primary.
      Heavy day: controlled eccentric focus; volume day: full range with leg curl
      emphasis at bottom.

  - ref: leg_press
    role: secondary
    frequency_per_week: 2
    technical_notes: >
      Lower A: 2×8–12. Lower B: 3×12–15. Quad volume after squat. High foot
      placement shifts to glutes; shoulder-width placement for quad emphasis.

  - ref: leg_extensions
    role: secondary
    frequency_per_week: 1
    technical_notes: >
      Lower B: 3×12–15. Quad isolation finisher. Full extension; 1-second squeeze.

  - ref: seated_leg_curl
    role: secondary
    frequency_per_week: 2
    technical_notes: >
      Lower A: 3×8–10. Lower B: 3×10–15. Hamstring isolation; hip-flexed position
      at seated provides maximal hamstring length under load.

  - ref: standing_calf_raises
    role: secondary
    frequency_per_week: 2
    technical_notes: >
      Both lower days: 3×12–15. Gastrocnemius-dominant with straight knee. Full ROM
      including maximal dorsiflexion stretch.

sources:
  - title: "The Science and Practice of Strength Training"
    author: "Zatsiorsky, V.M., Kraemer, W.J."
    year: 2006
    publisher: "Human Kinetics"
    credibility: textbook
  - title: "Muscle hypertrophy response to training volumes in untrained males and females"
    author: "Ralston, G.W., Kilgore, L., Wyatt, F.B., Baker, J.S."
    year: 2017
    journal: "Journal of Strength and Conditioning Research"
    volume: 31
    issue: 12
    pages: "3479-3485"
    doi: "10.1519/JSC.0000000000002219"
    credibility: rct
---

# Upper Lower 4-Day Split

The Upper Lower Split is one of the most evidence-aligned training structures for intermediate hypertrophy development. By dividing the body into upper (chest, back, shoulders, arms) and lower (quads, hamstrings, glutes, calves) and training each twice per week, it achieves the 2× weekly frequency that meta-analyses consistently show as superior to 1× for hypertrophy outcomes — while keeping weekly session count manageable at 4 days.

## Who This Is For

- Trainees who have completed a beginner full-body program (Starting Strength, GZCLP, 3-day full-body) and are ready for more volume and specialization
- Those who can train 4 days per week with 48 hours between upper sessions and 48 hours between lower sessions
- Not for: complete beginners (start with full-body); advanced trainees who need higher specificity per muscle group (use PPL, PHAT, or Arnold Split)

## Weekly Schedule Options

**Option A (Most Common):**
| Day | Session |
|-----|---------|
| Monday | Upper A (Heavy) |
| Tuesday | Lower A (Heavy) |
| Wednesday | Rest |
| Thursday | Upper B (Volume) |
| Friday | Lower B (Volume) |
| Saturday/Sunday | Rest |

**Option B (Weekend Lifter):**
| Day | Session |
|-----|---------|
| Monday | Upper A (Heavy) |
| Wednesday | Lower A (Heavy) |
| Friday | Upper B (Volume) |
| Saturday | Lower B (Volume) |

## Upper A — Heavy Day (Monday)

| Exercise | Sets × Reps |
|----------|------------|
| Bench Press | 4 × 4–6 |
| Bent-over Row (overhand) | 4 × 4–6 |
| Overhead Press (standing) | 3 × 6–8 |
| Weighted Pull-ups | 3 × 6–8 |
| Barbell Curl | 3 × 8–12 |
| Face Pull | 3 × 15–20 |

## Lower A — Heavy Day (Tuesday)

| Exercise | Sets × Reps |
|----------|------------|
| Back Squat | 4 × 4–6 |
| Romanian Deadlift | 3 × 6–8 |
| Leg Press | 2 × 8–12 |
| Seated Leg Curl | 3 × 8–10 |
| Standing Calf Raise | 3 × 12–15 |

## Upper B — Volume Day (Thursday)

| Exercise | Sets × Reps |
|----------|------------|
| Incline Dumbbell Press | 3 × 8–12 |
| Cable Row (close grip) | 3 × 10–15 |
| Dumbbell Overhead Press | 3 × 10–15 |
| Lat Pulldown | 3 × 10–15 |
| Tricep Pushdown | 3 × 10–15 |
| Face Pull | 3 × 15–20 |

## Lower B — Volume Day (Friday)

| Exercise | Sets × Reps |
|----------|------------|
| Back Squat | 3 × 8–12 |
| Romanian Deadlift | 3 × 10–12 |
| Leg Press | 3 × 12–15 |
| Leg Extensions | 3 × 12–15 |
| Seated Leg Curl | 3 × 10–15 |
| Standing Calf Raise | 3 × 12–15 |

## Progression

- **Heavy days (A)**: Add 2.5 kg (upper) or 5 kg (lower) when all reps completed at top of range
- **Volume days (B)**: Double-progression; advance within rep range, then add 2.5 kg
- **Deload (Week 7)**: Drop to 3 sets per exercise, maintain loads; resume Week 8 at full volume

> Beginner prerequisite programs: `beginner_fullbody_hypertrophy`. Advanced progressions: `push_pull_legs`, `phat`. Related guides: `bodybuilding_intermediate_guide`.