Upper Lower Split Workout Plan
A 4-day intermediate program that balances push and pull volume with compound lifts and progressive overload.
4
Days/week
8
Weeks
Intermediate
Level
The upper/lower split is one of the most effective and time-efficient training structures for intermediate lifters. By dividing your training into upper body and lower body days, you train each muscle group twice per week — hitting the optimal frequency for hypertrophy — while allowing enough recovery between sessions.
This 4-day program uses an A/B structure: Upper A focuses on pressing movements, Upper B focuses on pulling movements, Lower A is squat-dominant, and Lower B is hinge-dominant. Each session starts with a heavy compound lift (4 sets of 6-10 reps) followed by moderate-volume accessories. This approach builds strength on the main lifts while accumulating enough volume for muscle growth.
The program runs for 8 weeks with progressive overload — aim to add weight or reps each week on your main lifts. After 8 weeks, deload for a week at 60% intensity, then repeat with heavier weights.
Sample workouts
Day 1: Upper Body A
Push Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench PressMain lift — heavy | 4 | 6-10 | 3 min |
| Overhead Press | 3 | 8-12 | 2 min |
| Barbell Row | 3 | 8-12 | 2 min |
| Dumbbell Curl + Tricep PushdownSuperset | 3 | 10-15 | 60 sec |
Day 2: Lower Body A
Squat Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back SquatMain lift — heavy | 4 | 6-10 | 3 min |
| Romanian Deadlift | 3 | 8-12 | 2 min |
| Walking Lunges | 3 | 10-12 each | 2 min |
| Hanging Leg RaiseCore | 3 | 12-15 | 60 sec |
Day 3: Upper Body B
Pull Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Weighted Pull-upsMain lift — heavy | 4 | 6-10 | 3 min |
| Cable Row | 3 | 8-12 | 2 min |
| Dumbbell Bench Press | 3 | 8-12 | 2 min |
| Hammer Curl + Overhead Tricep ExtensionSuperset | 3 | 10-15 | 60 sec |
Day 4: Lower Body B
Hip Hinge Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell DeadliftMain lift — heavy | 4 | 6-10 | 3 min |
| Front Squat | 3 | 8-12 | 2 min |
| Bulgarian Split Squat | 3 | 10-12 each | 2 min |
| Cable CrunchCore | 3 | 12-15 | 60 sec |
Why this program works
Train each muscle group twice per week — the optimal frequency for hypertrophy research supports
Only 4 days per week — leaves 3 rest days for recovery, cardio, or life
Balanced push and pull volume — reduces injury risk from muscle imbalances
Heavy compound focus builds real-world strength alongside muscle size
Clear progression model — add weight or reps weekly on main lifts
Flexible scheduling — train Mon/Tue/Thu/Fri, or any 4 days with at least one rest between upper days
Tips for success
- Warm up with 2-3 light sets before your main lift. Do not jump straight to working weight.
- Track every workout. Write down weight, sets, and reps so you know what to beat next week.
- If you stall on a main lift for 2 weeks, reduce weight by 10% and build back up.
- Keep rest times strict — 3 minutes for main lifts, 60-90 seconds for accessories.
- Schedule at least one full rest day between consecutive training days when possible.
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Frequently asked questions
What is an upper/lower split?
An upper/lower split divides your training into upper body days (chest, back, shoulders, arms) and lower body days (quads, hamstrings, glutes, core). You alternate between the two, typically training 4 days per week. This allows each muscle group to be trained twice per week with adequate recovery.
Is upper/lower better than push/pull/legs?
Neither is inherently better — they are different tools. Upper/lower is more time-efficient (4 days vs 6) and better for people with busy schedules. PPL allows more volume per muscle group and is preferred for advanced lifters who need higher training volume. For most intermediates, upper/lower is ideal.
How do I progress on this program?
Use linear progression on the main lifts: add 5 lbs to upper body lifts and 10 lbs to lower body lifts each week when you hit the top of the rep range with good form. For accessories, progress by adding reps first, then weight. When you stall, deload 10% and rebuild.
Can I add exercises to this program?
You can add 1-2 isolation exercises if recovery allows (lateral raises, face pulls, calf raises are common additions). Do not add more compound lifts — the program is designed with balanced volume. Adding too much turns a 60-minute session into a 90-minute grind that hurts recovery.
How long should each session take?
Each session is designed to take approximately 60 minutes including warm-up. If sessions consistently exceed 75 minutes, you are likely resting too long between accessory sets. Keep rest strict: 3 minutes for heavy compounds, 60-90 seconds for everything else.