4 Day Upper Lower Program
by Dr. Swole
3,171 athletes joined
Dr. Swole's most popular free bodybuilding program
4.24
(68 ratings)
PROGRAM DESCRIPTION
This is a 4 day hypertrophy program based on a modified upper lower split. The upper lower split typically divides your body up into upper body day and lower body day.
Upper lower works particularly well in a 4 day set-up because it’s so flexible. This modified split features biceps and some side delt work moved onto leg days to solve some of the issues inherent to the standard upper lower split, such as difficulty prioritizing the upper body and reduced performance for bicep training after back training.
Learn more about Dr. Swole's programs on his popular YouTube channel.
PROGRAM OVERVIEW
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
7 weeks
Days Per Week
4 days
Time Per Workout
60 minutes
VARIATION
Variation 1
Variation 2
Moderate Volume
Program Length
7 weeks
Days Per Week
4 days
Recommended Days
Mon, Wed, Fri, Sat
Variation Description
- If you are a novice-intermediate lifter and have experience doing a bodybuilding program
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
1
Bench Press (Barbell)
4
5-8 reps
2
T-Bar Row
3
6-10 reps
3
Incline Chest Fly (Dumbbell)
2
10-15 reps
4
Lat Pulldown
3
10-15 reps
5
Rope Pressdown
2
10-15 reps
6
Upright Row (Cable)
2
6-10 reps
7
Lateral Raise (Cable)
1
8-12 reps
Day 1
1
Bench Press (Barbell)
5
5-8 reps
2
T-Bar Row
4
6-10 reps
3
Incline Chest Fly (Dumbbell)
2
10-15 reps
4
Lat Pulldown
3
10-15 reps
5
Rope Pressdown
3
10-15 reps
6
Upright Row (Cable)
2
6-10 reps
7
Lateral Raise (Cable)
2
8-12 reps
Day 1
1
Bench Press (Barbell)
4
1
5-8 reps
5-8 reps
2
T-Bar Row
4
6-10 reps
3
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
4
Lat Pulldown
3
1
10-15 reps
10-15 reps
5
Rope Pressdown
2
1
10-15 reps
10-15 reps
6
Upright Row (Cable)
3
6-10 reps
7
Lateral Raise (Cable)
2
8-12 reps
Day 1
1
Bench Press (Barbell)
4
1
5-8 reps
5-8 reps
2
T-Bar Row
4
6-10 reps
3
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
4
Lat Pulldown
3
1
10-15 reps
10-15 reps
5
Rope Pressdown
2
1
10-15 reps
10-15 reps
6
Upright Row (Cable)
3
6-10 reps
7
Lateral Raise (Cable)
2
8-12 reps
Day 1
1
Bench Press (Barbell)
4
1
5-8 reps
5-8 reps
2
T-Bar Row
4
6-10 reps
3
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
4
Lat Pulldown
3
1
10-15 reps
10-15 reps
5
Rope Pressdown
2
1
10-15 reps
10-15 reps
6
Upright Row (Cable)
3
6-10 reps
7
Lateral Raise (Cable)
2
8-12 reps
Day 1
1
Bench Press (Barbell)
4
1
5-8 reps
5-8 reps
2
T-Bar Row
4
6-10 reps
3
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
4
Lat Pulldown
3
1
10-15 reps
10-15 reps
5
Rope Pressdown
2
1
10-15 reps
10-15 reps
6
Upright Row (Cable)
3
6-10 reps
7
Lateral Raise (Cable)
2
8-12 reps
Day 1
1
Squat (Barbell)
3
5-8 reps
2
Romanian Deadlift (Barbell)
2
6-10 reps
3
Bench Press (Barbell)
3
5-8 reps
4
Seated Row (Cable)
4
8-12 reps
5
Rope Hammer Curl
3
10-15 reps
6
Rope Pressdown
3
10-15 reps
7
Lateral Raise (Cable)
4
8-12 reps
Day 2
1
Squat (Barbell)
4
5-8 reps
2
Romanian Deadlift (Barbell)
2
6-10 reps
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
4
Leg Extension
2
10-15 reps
5
Bicep Curl (EZ Bar)
2
8-12 reps
6
Rope Hammer Curl
1
6-10 reps
7
Lateral Raise (Dumbbell)
2
8-12 reps
8
Machine Calf Raise
2
10-15 reps
Day 2
1
Squat (Barbell)
5
5-8 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
4
Leg Extension
2
10-15 reps
5
Bicep Curl (EZ Bar)
2
8-12 reps
6
Rope Hammer Curl
2
6-10 reps
7
Lateral Raise (Dumbbell)
2
8-12 reps
8
Machine Calf Raise
3
10-15 reps
Day 2
1
Squat (Barbell)
4
1
5-8 reps
5-8 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
4
Leg Extension
2
1
10-15 reps
10-15 reps
5
Bicep Curl (EZ Bar)
3
8-12 reps
6
Rope Hammer Curl
1
1
6-10 reps
6-10 reps
7
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
Day 2
1
Squat (Barbell)
4
1
5-8 reps
5-8 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
4
Leg Extension
2
1
10-15 reps
10-15 reps
5
Bicep Curl (EZ Bar)
3
8-12 reps
6
Rope Hammer Curl
1
1
6-10 reps
6-10 reps
7
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
Day 2
1
Squat (Barbell)
4
1
5-8 reps
5-8 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
4
Leg Extension
2
1
10-15 reps
10-15 reps
5
Bicep Curl (EZ Bar)
3
8-12 reps
6
Rope Hammer Curl
1
1
6-10 reps
6-10 reps
7
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
Day 2
1
Squat (Barbell)
4
1
5-8 reps
5-8 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
4
Leg Extension
2
1
10-15 reps
10-15 reps
5
Bicep Curl (EZ Bar)
3
8-12 reps
6
Rope Hammer Curl
1
1
6-10 reps
6-10 reps
7
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
Day 2
No exercises added to this day
Day 3
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
2
Dip (Weighted)
3
6-10 reps
3
Chin-Up (Weighted)
3
6-10 reps
4
Seated Row (Cable)
3
8-12 reps
5
EZ Bar Skull Crusher
3
8-12 reps
6
Upright Row (Cable)
2
8-12 reps
7
Lateral Raise (Cable)
1
12-20 reps
Day 3
1
Seated Overhead Press (Dumbbell)
3
5-8 reps
2
Dip (Weighted)
4
6-10 reps
3
Chin-Up (Weighted)
4
6-10 reps
4
Seated Row (Cable)
3
8-12 reps
5
EZ Bar Skull Crusher
2
8-12 reps
6
Upright Row (Cable)
2
8-12 reps
7
Lateral Raise (Cable)
2
12-20 reps
Day 3
1
Seated Overhead Press (Dumbbell)
2
1
5-8 reps
5-8 reps
2
Dip (Weighted)
4
6-10 reps
3
Chin-Up (Weighted)
4
6-10 reps
4
Seated Row (Cable)
3
1
8-12 reps
8-12 reps
5
EZ Bar Skull Crusher
2
1
8-12 reps
8-12 reps
6
Upright Row (Cable)
3
8-12 reps
7
Lateral Raise (Cable)
2
12-20 reps
Day 3
1
Seated Overhead Press (Dumbbell)
2
1
5-8 reps
5-8 reps
2
Dip (Weighted)
4
6-10 reps
3
Chin-Up (Weighted)
4
6-10 reps
4
Seated Row (Cable)
3
1
8-12 reps
8-12 reps
5
EZ Bar Skull Crusher
2
1
8-12 reps
8-12 reps
6
Upright Row (Cable)
3
8-12 reps
7
Lateral Raise (Cable)
2
12-20 reps
Day 3
1
Seated Overhead Press (Dumbbell)
2
1
5-8 reps
5-8 reps
2
Dip (Weighted)
4
6-10 reps
3
Chin-Up (Weighted)
4
6-10 reps
4
Seated Row (Cable)
3
1
8-12 reps
8-12 reps
5
EZ Bar Skull Crusher
2
1
8-12 reps
8-12 reps
6
Upright Row (Cable)
3
8-12 reps
7
Lateral Raise (Cable)
2
12-20 reps
Day 3
1
Seated Overhead Press (Dumbbell)
2
1
5-8 reps
5-8 reps
2
Dip (Weighted)
4
6-10 reps
3
Chin-Up (Weighted)
4
6-10 reps
4
Seated Row (Cable)
3
1
8-12 reps
8-12 reps
5
EZ Bar Skull Crusher
2
1
8-12 reps
8-12 reps
6
Upright Row (Cable)
3
8-12 reps
7
Lateral Raise (Cable)
2
12-20 reps
Day 3
1
Deadlift (Barbell)
2
5-8 reps
2
Front Squat (Barbell)
3
6-10 reps
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
4
Dip (Weighted)
3
6-10 reps
5
Lat Pulldown
4
10-15 reps
6
Preacher Curl (Machine)
3
10-15 reps
7
Lateral Raise (Dumbbell)
4
10-15 reps
Day 4
1
Deadlift (Barbell)
2
5-8 reps
2
Front Squat (Barbell)
2
6-10 reps
3
Leg Press
2
8-12 reps
4
Leg Press Calf Raise
4
8-12 reps
5
Leg Curl
2
10-15 reps
6
Lying Bicep Curl
2
6-10 reps
7
Preacher Curl (Machine)
1
10-15 reps
8
Lateral Raise (Dumbbell)
2
10-15 reps
Day 4
1
Deadlift (Barbell)
3
5-8 reps
2
Front Squat (Barbell)
3
6-10 reps
3
Leg Press
2
8-12 reps
4
Leg Press Calf Raise
5
8-12 reps
5
Leg Curl
2
10-15 reps
6
Lying Bicep Curl
2
6-10 reps
7
Preacher Curl (Machine)
2
10-15 reps
8
Lateral Raise (Dumbbell)
2
10-15 reps
Day 4
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
2
Front Squat (Barbell)
3
6-10 reps
3
Leg Press
2
1
8-12 reps
8-12 reps
4
Leg Press Calf Raise
4
1
8-12 reps
8-12 reps
5
Leg Curl
2
1
10-15 reps
10-15 reps
6
Lying Bicep Curl
3
6-10 reps
7
Preacher Curl (Machine)
1
1
10-15 reps
10-15 reps
8
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
Day 4
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
2
Front Squat (Barbell)
3
6-10 reps
3
Leg Press
2
1
8-12 reps
8-12 reps
4
Leg Press Calf Raise
4
1
8-12 reps
8-12 reps
5
Leg Curl
2
1
10-15 reps
10-15 reps
6
Lying Bicep Curl
3
6-10 reps
7
Preacher Curl (Machine)
1
1
10-15 reps
10-15 reps
8
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
Day 4
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
2
Front Squat (Barbell)
3
6-10 reps
3
Leg Press
2
1
8-12 reps
8-12 reps
4
Leg Press Calf Raise
4
1
8-12 reps
8-12 reps
5
Leg Curl
2
1
10-15 reps
10-15 reps
6
Lying Bicep Curl
3
6-10 reps
7
Preacher Curl (Machine)
1
1
10-15 reps
10-15 reps
8
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
Day 4
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
2
Front Squat (Barbell)
3
6-10 reps
3
Leg Press
2
1
8-12 reps
8-12 reps
4
Leg Press Calf Raise
4
1
8-12 reps
8-12 reps
5
Leg Curl
2
1
10-15 reps
10-15 reps
6
Lying Bicep Curl
3
6-10 reps
7
Preacher Curl (Machine)
1
1
10-15 reps
10-15 reps
8
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
Day 4
No exercises added to this day
WHAT PEOPLE ARE SAYING(68 ratings)
Only ratings with written feedback are displayed here.
4.24 / 5
Matteo V.Age 24, Man
3 days ago
Really valid program, I quite enjoy these workouts. I got meaningful results and I suggest this program to anyone. Small note, maybe there are too many shoulder exercises while some triceps and abs exercises could be added.
V H.Age 33, Non-binary
a month ago
I can see a difference in my shoulders and arms but not much of a difference in my legs or chest