4 Day Upper Lower Program
Dr. Swole's most popular free bodybuilding program
Overview
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.
Who it's for
Reviews
Big work outs but great sharing on muscle group training evry week
My honest opinion is a lot of compound lifts in the same session, if you’re pushing yourself by progressive overloading it can very taxing on the muscles. It’s pretty self-explanatory rest is everything and fuelling your body with creatine, while taking cocaine is a good way to attack this workout.
This is not a bad program, but this will have you in the gym for about 1 and a half to 2 hours every time🤣 way too many workouts in one session, this could all be compressed into about 5 workouts and you’re gone in about 45 minutes. And biceps and shoulders after legs is crazy!!
As with all of dr swoles programmes. This is a lovely balance. Hit Side delts 4 times a week, and biceps on leg day. Just some really smart tools which allow for super setting and really maximising your time in the gym, especially if you have a garage gym. Update - I used to suffer from elbow pain. None of that on this programme.
Variations
7 weeks · 4 days/wk
- If you are a novice-intermediate lifter and have experience doing a bodybuilding program
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5–8 reps | @7 |
| 2 | T-Bar Row | 3 | 6–10 reps | @8 |
| 3 | Incline Chest Fly (Dumbbell) | 2 | 10–15 reps | @8 |
| 4 | Lat Pulldown | 3 | 10–15 reps | @8 |
| 5 | Rope Pressdown | 2 | 10–15 reps | @8 |
| 6 | Upright Row (Cable) | 2 | 6–10 reps | @8 |
| 7 | Lateral Raise (Cable) | 1 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 5–8 reps | @7 |
| 2 | Romanian Deadlift (Barbell) | 2 | 6–10 reps | @8 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8–12 reps | @8 |
| 4 | Leg Extension | 2 | 10–15 reps | @8 |
| 5 | Bicep Curl (EZ Bar) | 2 | 8–12 reps | @8 |
| 6 | Rope Hammer Curl | 1 | 6–10 reps | @8 |
| 7 | Lateral Raise (Dumbbell) | 2 | 8–12 reps | @8 |
| 8 | Machine Calf Raise | 2 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 2 | 5–8 reps | @7 |
| 2 | Dip (Weighted) | 3 | 6–10 reps | @8 |
| 3 | Chin-Up (Weighted) | 3 | 6–10 reps | @8 |
| 4 | Seated Row (Cable) | 3 | 8–12 reps | @8 |
| 5 | EZ Bar Skull Crusher | 3 | 8–12 reps | @8 |
| 6 | Upright Row (Cable) | 2 | 8–12 reps | @8 |
| 7 | Lateral Raise (Cable) | 1 | 12–20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 5–8 reps | @7 |
| 2 | Front Squat (Barbell) | 2 | 6–10 reps | @8 |
| 3 | Leg Press | 2 | 8–12 reps | @8 |
| 4 | Leg Press Calf Raise | 4 | 8–12 reps | @8 |
| 5 | Leg Curl | 2 | 10–15 reps | @8 |
| 6 | Lying Bicep Curl | 2 | 6–10 reps | @8 |
| 7 | Preacher Curl (Machine) | 1 | 10–15 reps | @8 |
| 8 | Lateral Raise (Dumbbell) | 2 | 10–15 reps | @8 |
Weeks 2–7 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, 4 Day Upper Lower Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 7 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
4 Day Upper Lower Program is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 7 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
4 Day Upper Lower Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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