Upper/Lower

PRO

Upper Lower Split

The perfect 4-day split for building strength and muscle. Alternate between upper body and lower body days for optimal recovery. Great for busy professionals who want results without spending every day in the gym.

4.7(623 reviews)

9,876 enrolled

Intermediate

Frequency4 days/week

Duration8 weeks

EquipmentFull Gym

Total Workouts32

Perfect for busy schedules

4 days per week

Balanced strength/hypertrophy

Excellent recovery

Program Details

Training StyleUpper/Lower

DifficultyIntermediate

Weekly Sessions4 workouts

Total Duration8 weeks

Equipment RequiredFull Gym

Who Is This For?

Suitable for all fitness levels

Week 1

Upper Strength

Heavy compound lifts for upper body

60 min

strength

6 exercises

Barbell Bench Press
4 sets × 5 reps · Rest 180 sec
Barbell Rows
4 sets × 5 reps · Rest 180 sec
Overhead Press
3 sets × 6 reps · Rest 150 sec
Lat Pulldown
3 sets × 8 reps · Rest 120 sec
Barbell Curls
2 sets × 10 reps · Rest 90 sec
Tricep Dips
2 sets × 10 reps · Rest 90 sec

Lower Strength

Heavy compound lifts for lower body

65 min

strength

6 exercises

Back Squat
4 sets × 5 reps · Rest 180 sec
Romanian Deadlift
4 sets × 6 reps · Rest 150 sec
Leg Press
3 sets × 8 reps · Rest 120 sec
Leg Curls
3 sets × 10 reps · Rest 90 sec
Standing Calf Raises
3 sets × 12 reps · Rest 60 sec
Plank
3 sets × 60 sec · Rest 30 sec

Upper Hypertrophy

Volume work for upper body size

55 min

hypertrophy

6 exercises

Incline Dumbbell Press
4 sets × 10 reps · Rest 90 sec
Cable Rows
4 sets × 10 reps · Rest 90 sec
Dumbbell Lateral Raises
3 sets × 15 reps · Rest 60 sec
Dumbbell Flyes
3 sets × 12 reps · Rest 60 sec
Dumbbell Curls
3 sets × 12 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 12 reps · Rest 60 sec

Lower Hypertrophy

Volume work for lower body size

55 min

hypertrophy

6 exercises

Bulgarian Split Squats
4 sets × 10 each · Rest 90 sec
Leg Press
4 sets × 12 reps · Rest 90 sec
Leg Extension
3 sets × 15 reps · Rest 60 sec
Leg Curls
3 sets × 15 reps · Rest 60 sec
Hip Thrusts
3 sets × 12 reps · Rest 90 sec
Seated Calf Raises
3 sets × 15 reps · Rest 45 sec

Rest Day

Rest

Rest Day

Rest

Rest Day

Rest

Week 2

Upper Strength

Heavy compound lifts for upper body (Progressive Week 2)

60 min

strength

6 exercises

Barbell Bench Press
4 sets × 6 reps · Rest 180 sec
Barbell Rows
4 sets × 6 reps · Rest 180 sec
Overhead Press
3 sets × 7 reps · Rest 150 sec
Lat Pulldown
3 sets × 9 reps · Rest 120 sec
Barbell Curls
2 sets × 11 reps · Rest 90 sec
Tricep Dips
2 sets × 11 reps · Rest 90 sec

Lower Strength

Heavy compound lifts for lower body (Progressive Week 2)

65 min

strength

6 exercises

Back Squat
4 sets × 6 reps · Rest 180 sec
Romanian Deadlift
4 sets × 7 reps · Rest 150 sec
Leg Press
3 sets × 9 reps · Rest 120 sec
Leg Curls
3 sets × 11 reps · Rest 90 sec
Standing Calf Raises
3 sets × 13 reps · Rest 60 sec
Plank
3 sets × 60 sec · Rest 30 sec

Upper Hypertrophy

Volume work for upper body size (Progressive Week 2)

55 min

hypertrophy

6 exercises

Incline Dumbbell Press
4 sets × 11 reps · Rest 90 sec
Cable Rows
4 sets × 11 reps · Rest 90 sec
Dumbbell Lateral Raises
3 sets × 16 reps · Rest 60 sec
Dumbbell Flyes
3 sets × 13 reps · Rest 60 sec
Dumbbell Curls
3 sets × 13 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 13 reps · Rest 60 sec

Lower Hypertrophy

Volume work for lower body size (Progressive Week 2)

55 min

hypertrophy

6 exercises

Bulgarian Split Squats
4 sets × 10 each · Rest 90 sec
Leg Press
4 sets × 13 reps · Rest 90 sec
Leg Extension
3 sets × 16 reps · Rest 60 sec
Leg Curls
3 sets × 16 reps · Rest 60 sec
Hip Thrusts
3 sets × 13 reps · Rest 90 sec
Seated Calf Raises
3 sets × 16 reps · Rest 45 sec

Rest Day

Rest

Rest Day

Rest

Rest Day

Rest

Week 3

Upper Strength

Heavy compound lifts for upper body (Progressive Week 3)

60 min

strength

6 exercises

Barbell Bench Press
4 sets × 7 reps · Rest 180 sec
Barbell Rows
4 sets × 7 reps · Rest 180 sec
Overhead Press
3 sets × 8 reps · Rest 150 sec
Lat Pulldown
3 sets × 10 reps · Rest 120 sec
Barbell Curls
2 sets × 12 reps · Rest 90 sec
Tricep Dips
2 sets × 12 reps · Rest 90 sec

Lower Strength

Heavy compound lifts for lower body (Progressive Week 3)

65 min

strength

6 exercises

Back Squat
4 sets × 7 reps · Rest 180 sec
Romanian Deadlift
4 sets × 8 reps · Rest 150 sec
Leg Press
3 sets × 10 reps · Rest 120 sec
Leg Curls
3 sets × 12 reps · Rest 90 sec
Standing Calf Raises
3 sets × 14 reps · Rest 60 sec
Plank
3 sets × 60 sec · Rest 30 sec

Upper Hypertrophy

Volume work for upper body size (Progressive Week 3)

55 min

hypertrophy

6 exercises

Incline Dumbbell Press
4 sets × 12 reps · Rest 90 sec
Cable Rows
4 sets × 12 reps · Rest 90 sec
Dumbbell Lateral Raises
3 sets × 17 reps · Rest 60 sec
Dumbbell Flyes
3 sets × 14 reps · Rest 60 sec
Dumbbell Curls
3 sets × 14 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 14 reps · Rest 60 sec

Lower Hypertrophy

Volume work for lower body size (Progressive Week 3)

55 min

hypertrophy

6 exercises

Bulgarian Split Squats
4 sets × 10 each · Rest 90 sec
Leg Press
4 sets × 14 reps · Rest 90 sec
Leg Extension
3 sets × 17 reps · Rest 60 sec
Leg Curls
3 sets × 17 reps · Rest 60 sec
Hip Thrusts
3 sets × 14 reps · Rest 90 sec
Seated Calf Raises
3 sets × 17 reps · Rest 45 sec

Rest Day

Rest

Rest Day

Rest

Rest Day

Rest

Week 4

Upper Strength

Heavy compound lifts for upper body (Progressive Week 4)

60 min

strength

6 exercises

Barbell Bench Press
4 sets × 7 reps · Rest 180 sec
Barbell Rows
4 sets × 7 reps · Rest 180 sec
Overhead Press
3 sets × 8 reps · Rest 150 sec
Lat Pulldown
3 sets × 10 reps · Rest 120 sec
Barbell Curls
2 sets × 12 reps · Rest 90 sec
Tricep Dips
2 sets × 12 reps · Rest 90 sec

Lower Strength

Heavy compound lifts for lower body (Progressive Week 4)

65 min

strength

6 exercises

Back Squat
4 sets × 7 reps · Rest 180 sec
Romanian Deadlift
4 sets × 8 reps · Rest 150 sec
Leg Press
3 sets × 10 reps · Rest 120 sec
Leg Curls
3 sets × 12 reps · Rest 90 sec
Standing Calf Raises
3 sets × 14 reps · Rest 60 sec
Plank
3 sets × 60 sec · Rest 30 sec

Upper Hypertrophy

Volume work for upper body size (Progressive Week 4)

55 min

hypertrophy

6 exercises

Incline Dumbbell Press
4 sets × 12 reps · Rest 90 sec
Cable Rows
4 sets × 12 reps · Rest 90 sec
Dumbbell Lateral Raises
3 sets × 17 reps · Rest 60 sec
Dumbbell Flyes
3 sets × 14 reps · Rest 60 sec
Dumbbell Curls
3 sets × 14 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 14 reps · Rest 60 sec

Lower Hypertrophy

Volume work for lower body size (Progressive Week 4)

55 min

hypertrophy

6 exercises

Bulgarian Split Squats
4 sets × 10 each · Rest 90 sec
Leg Press
4 sets × 14 reps · Rest 90 sec
Leg Extension
3 sets × 17 reps · Rest 60 sec
Leg Curls
3 sets × 17 reps · Rest 60 sec
Hip Thrusts
3 sets × 14 reps · Rest 90 sec
Seated Calf Raises
3 sets × 17 reps · Rest 45 sec

Rest Day

Rest

Rest Day

Rest

Rest Day

Rest

Week 5

Upper Strength

Heavy compound lifts for upper body (Deload Week - Focus on form)

60 min

strength

Deload

6 exercises

Barbell Bench Press
4 sets × 4 reps · Rest 180 sec
Barbell Rows
4 sets × 4 reps · Rest 180 sec
Overhead Press
3 sets × 4 reps · Rest 150 sec
Lat Pulldown
3 sets × 5 reps · Rest 120 sec
Barbell Curls
2 sets × 6 reps · Rest 90 sec
Tricep Dips
2 sets × 6 reps · Rest 90 sec

Lower Strength

Heavy compound lifts for lower body (Deload Week - Focus on form)

65 min

strength

Deload

6 exercises

Back Squat
4 sets × 4 reps · Rest 180 sec
Romanian Deadlift
4 sets × 4 reps · Rest 150 sec
Leg Press
3 sets × 5 reps · Rest 120 sec
Leg Curls
3 sets × 6 reps · Rest 90 sec
Standing Calf Raises
3 sets × 7 reps · Rest 60 sec
Plank
3 sets × 60 sec · Rest 30 sec

Upper Hypertrophy

Volume work for upper body size (Deload Week - Focus on form)

55 min

hypertrophy

Deload

6 exercises

Incline Dumbbell Press
4 sets × 6 reps · Rest 90 sec
Cable Rows
4 sets × 6 reps · Rest 90 sec
Dumbbell Lateral Raises
3 sets × 9 reps · Rest 60 sec
Dumbbell Flyes
3 sets × 7 reps · Rest 60 sec
Dumbbell Curls
3 sets × 7 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 7 reps · Rest 60 sec

Lower Hypertrophy

Volume work for lower body size (Deload Week - Focus on form)

55 min

hypertrophy

Deload

6 exercises

Bulgarian Split Squats
4 sets × 10 each · Rest 90 sec
Leg Press
4 sets × 7 reps · Rest 90 sec
Leg Extension
3 sets × 9 reps · Rest 60 sec
Leg Curls
3 sets × 9 reps · Rest 60 sec
Hip Thrusts
3 sets × 7 reps · Rest 90 sec
Seated Calf Raises
3 sets × 9 reps · Rest 45 sec

Rest Day

Rest

Rest Day

Rest

Rest Day

Rest

Week 6

Upper Strength

Heavy compound lifts for upper body (Intensification Phase - Week 1/3)

60 min

strength

6 exercises

Barbell Bench Press
4 sets × 4 reps · Rest 180 sec
Barbell Rows
4 sets × 4 reps · Rest 180 sec
Overhead Press
3 sets × 5 reps · Rest 150 sec
Lat Pulldown
3 sets × 7 reps · Rest 120 sec
Barbell Curls
2 sets × 9 reps · Rest 90 sec
Tricep Dips
2 sets × 9 reps · Rest 90 sec

Lower Strength

Heavy compound lifts for lower body (Intensification Phase - Week 1/3)

65 min

strength

6 exercises

Back Squat
4 sets × 4 reps · Rest 180 sec
Romanian Deadlift
4 sets × 5 reps · Rest 150 sec
Leg Press
3 sets × 7 reps · Rest 120 sec
Leg Curls
3 sets × 9 reps · Rest 90 sec
Standing Calf Raises
3 sets × 11 reps · Rest 60 sec
Plank
3 sets × 60 sec · Rest 30 sec

Upper Hypertrophy

Volume work for upper body size (Intensification Phase - Week 1/3)

55 min

hypertrophy

6 exercises

Incline Dumbbell Press
4 sets × 9 reps · Rest 90 sec
Cable Rows
4 sets × 9 reps · Rest 90 sec
Dumbbell Lateral Raises
3 sets × 14 reps · Rest 60 sec
Dumbbell Flyes
3 sets × 11 reps · Rest 60 sec
Dumbbell Curls
3 sets × 11 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 11 reps · Rest 60 sec

Lower Hypertrophy

Volume work for lower body size (Intensification Phase - Week 1/3)

55 min

hypertrophy

6 exercises

Bulgarian Split Squats
4 sets × 10 each · Rest 90 sec
Leg Press
4 sets × 11 reps · Rest 90 sec
Leg Extension
3 sets × 14 reps · Rest 60 sec
Leg Curls
3 sets × 14 reps · Rest 60 sec
Hip Thrusts
3 sets × 11 reps · Rest 90 sec
Seated Calf Raises
3 sets × 14 reps · Rest 45 sec

Rest Day

Rest

Rest Day

Rest

Rest Day

Rest

Week 7

Upper Strength

Heavy compound lifts for upper body (Intensification Phase - Week 2/3)

60 min

strength

6 exercises

Barbell Bench Press
4 sets × 3 reps · Rest 180 sec
Barbell Rows
4 sets × 3 reps · Rest 180 sec
Overhead Press
3 sets × 4 reps · Rest 150 sec
Lat Pulldown
3 sets × 6 reps · Rest 120 sec
Barbell Curls
2 sets × 8 reps · Rest 90 sec
Tricep Dips
2 sets × 8 reps · Rest 90 sec

Lower Strength

Heavy compound lifts for lower body (Intensification Phase - Week 2/3)

65 min

strength

6 exercises

Back Squat
4 sets × 3 reps · Rest 180 sec
Romanian Deadlift
4 sets × 4 reps · Rest 150 sec
Leg Press
3 sets × 6 reps · Rest 120 sec
Leg Curls
3 sets × 8 reps · Rest 90 sec
Standing Calf Raises
3 sets × 10 reps · Rest 60 sec
Plank
3 sets × 60 sec · Rest 30 sec

Upper Hypertrophy

Volume work for upper body size (Intensification Phase - Week 2/3)

55 min

hypertrophy

6 exercises

Incline Dumbbell Press
4 sets × 8 reps · Rest 90 sec
Cable Rows
4 sets × 8 reps · Rest 90 sec
Dumbbell Lateral Raises
3 sets × 13 reps · Rest 60 sec
Dumbbell Flyes
3 sets × 10 reps · Rest 60 sec
Dumbbell Curls
3 sets × 10 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 10 reps · Rest 60 sec

Lower Hypertrophy

Volume work for lower body size (Intensification Phase - Week 2/3)

55 min

hypertrophy

6 exercises

Bulgarian Split Squats
4 sets × 10 each · Rest 90 sec
Leg Press
4 sets × 10 reps · Rest 90 sec
Leg Extension
3 sets × 13 reps · Rest 60 sec
Leg Curls
3 sets × 13 reps · Rest 60 sec
Hip Thrusts
3 sets × 10 reps · Rest 90 sec
Seated Calf Raises
3 sets × 13 reps · Rest 45 sec

Rest Day

Rest

Rest Day

Rest

Rest Day

Rest

Week 8

Upper Strength

Heavy compound lifts for upper body (Intensification Phase - Week 3/3)

60 min

strength

6 exercises

Barbell Bench Press
4 sets × 3 reps · Rest 180 sec
Barbell Rows
4 sets × 3 reps · Rest 180 sec
Overhead Press
3 sets × 3 reps · Rest 150 sec
Lat Pulldown
3 sets × 5 reps · Rest 120 sec
Barbell Curls
2 sets × 7 reps · Rest 90 sec
Tricep Dips
2 sets × 7 reps · Rest 90 sec

Lower Strength

Heavy compound lifts for lower body (Intensification Phase - Week 3/3)

65 min

strength

6 exercises

Back Squat
4 sets × 3 reps · Rest 180 sec
Romanian Deadlift
4 sets × 3 reps · Rest 150 sec
Leg Press
3 sets × 5 reps · Rest 120 sec
Leg Curls
3 sets × 7 reps · Rest 90 sec
Standing Calf Raises
3 sets × 9 reps · Rest 60 sec
Plank
3 sets × 60 sec · Rest 30 sec

Upper Hypertrophy

Volume work for upper body size (Intensification Phase - Week 3/3)

55 min

hypertrophy

6 exercises

Incline Dumbbell Press
4 sets × 7 reps · Rest 90 sec
Cable Rows
4 sets × 7 reps · Rest 90 sec
Dumbbell Lateral Raises
3 sets × 12 reps · Rest 60 sec
Dumbbell Flyes
3 sets × 9 reps · Rest 60 sec
Dumbbell Curls
3 sets × 9 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 9 reps · Rest 60 sec

Lower Hypertrophy

Volume work for lower body size (Intensification Phase - Week 3/3)

55 min

hypertrophy

6 exercises

Bulgarian Split Squats
4 sets × 10 each · Rest 90 sec
Leg Press
4 sets × 9 reps · Rest 90 sec
Leg Extension
3 sets × 12 reps · Rest 60 sec
Leg Curls
3 sets × 12 reps · Rest 60 sec
Hip Thrusts
3 sets × 9 reps · Rest 90 sec
Seated Calf Raises
3 sets × 12 reps · Rest 45 sec

Rest Day

Rest

Rest Day

Rest

Rest Day

Rest

Similar Workouts

Upper Lower Split

Program Details

Who Is This For?

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

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