The Best Upper Lower Split Routine (4-Day Muscle Program)
The upper lower split is the sweet spot: enough frequency to grow, enough recovery to actually train hard. Here's the exact 4-day upper lower split routine and how to progress it.
P
Pasha Mor
Founder, 1RM.fit · August 8, 2026
The upper lower split routine is the best 4-day program for the vast majority of intermediate lifters. Enough frequency to grow — each muscle hit 2x per week — with enough recovery to actually train hard.
I'm Pasha, founder of 1RM.fit. The upper lower split is the second most-loaded routine in our database (after full body). Here's the complete guide.
Why the Upper Lower Split Works
- Higher frequency than PPL: Each muscle group 2x/week vs 1-1.5x on a bro split
- Better recovery than full body: Legs get a full day before hitting them again
- Fits real schedules: 4 gym days is doable for most people
- Enough time per session: ~60-75 min, not the 2-hour marathons of PPL
The 4-Day Upper Lower Split Routine
Run Monday / Tuesday / Thursday / Friday. Two upper days, two lower days. Never train two upper days back-to-back.
Monday — Upper A (Push Focus)
- Bench press: 4 × 6-8
- Overhead press: 3 × 8-10
- Barbell row: 4 × 6-8
- Lat pulldown: 3 × 10-12
- Dips or dumbbell tricep extension: 3 × 10
- Bicep curl: 3 × 10-12
Tuesday — Lower A (Squat Focus)
- Back squat: 4 × 5-6
- Romanian deadlift: 3 × 8-10
- Bulgarian split squat: 3 × 10 each leg
- Leg curl: 3 × 12
- Standing calf raise: 4 × 12
- Hanging leg raise: 3 × 12
Thursday — Upper B (Pull Focus)
- Weighted pull-up: 4 × 6-8
- Incline dumbbell press: 4 × 8-10
- Cable row: 3 × 10-12
- Dumbbell shoulder press: 3 × 8-10
- Face pull: 3 × 15
- Hammer curl: 3 × 10-12
Friday — Lower B (Deadlift Focus)
- Deadlift: 3 × 5
- Front squat: 3 × 6-8
- Leg press: 3 × 12-15
- Glute ham raise or leg curl: 3 × 10-12
- Seated calf raise: 4 × 15
- Plank: 3 × 60s
How to Progress the Upper Lower Split
- Compounds (squat, bench, DL, OHP): Add 2.5-5 kg any time you hit top of rep range on all working sets
- Accessories: Progress reps within the range first, then add weight when top of range on all sets
- Deload: Every 5-8 weeks, drop weights 20% for 4 days, then ramp back up
Upper Lower Split vs PPL
- Upper Lower (4 days): Better for intermediate lifters, works with realistic schedules. Each muscle hit 2x/week.
- PPL (6 days): Better for advanced lifters chasing max volume. Each muscle hit 2x/week but more total sets. Demands time.
Read our push pull legs routine guide for the PPL alternative.
Common Mistakes
- Skipping the second lower day: Kills quad and glute growth
- All heavy sets: Mix strength ranges (5-6) with hypertrophy (8-12) across the week
- Overusing arms accessories: Your biceps get plenty of stimulus from rows and pull-ups
Upper lower is the split most lifters should have started on year 2. Frequency, recovery, and volume all balance out at 4 sessions a week.
Track Your Upper Lower Split Routine
1RM.fit has upper lower templates built in. Load one, follow the sets, hit auto-detected PRs.
Download 1RM.fit free and load an upper lower split in 60 seconds.
Other programs: full body routine or the 5/3/1 strength program.
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