Upper lower 4-day split

IntermediateGym4 days a week

Weekly schedule

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

Upper A (heavier)

Exercise	Sets	Reps
Barbell Bench Press - Medium Grip	4	5-8
Bent Over Barbell Row	4	6-8
Standing Military Press	3	6-10
Pullups	3	as many as you can, 5-10

Lower A (heavier)

Exercise	Sets	Reps
Barbell Squat	4	5-8
Romanian Deadlift	3	6-10
Leg Press	2	10-12
Standing Calf Raises	3	8-12

Upper B (lighter)

Exercise	Sets	Reps
Incline Dumbbell Press	3	8-12
Seated Cable Rows	3	10-12
Side Lateral Raise	3	12-15
Barbell Curl	2	10-12
Triceps Pushdown	2	10-15

Lower B (lighter)

Exercise	Sets	Reps
Barbell Deadlift	3	4-6
Dumbbell Lunges	3	10 each leg
Lying Leg Curls	3	10-15
Plank	3	30-60 sec

How to progress

Push the heavier days with small weight jumps; use the lighter days for more reps and better control. If a lift stalls for three sessions, drop it by 10 percent and work back up.

Rest between sets

2 to 3 minutes on heavier days, 60 to 120 seconds on lighter days. See how long to rest between sets.

Tips

• Keep the heavier and lighter days distinct; that variety helps recovery.
• Log every set so you know exactly what to beat next week.
• Take an easier week every 6 to 8 weeks if you feel run down.

Questions

Is upper lower better than push pull legs?

Neither is better for everyone. Upper lower fits four days a week; push pull legs fits three or six. Pick the one that matches your schedule.

Can beginners do an upper lower split?

Yes, though a 3-day full body plan is simpler for the first few months.

How long should I run this plan?

As long as you keep progressing, often 3 to 6 months or more.

More plans

• 3-day full body plan for beginners
• Home workout plan with no equipment
• Push pull legs split
• Dumbbell-only workout plan
• Glute and leg focus plan

General guidance, not medical advice. Stop if anything hurts. The camera can miss things, so no issue seen doesn't mean perfect form.