4 Day Upper Lower Program
4.30 (44 reviews)
Dr. Swole's most popular free bodybuilding program
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.
Program Overview
| Coach | Dr. Swole  |
| Level | Beginner, Novice, Intermediate |
| Equipment | Full Gym |
| Time Per Workout | 60 minutes |
| Days Per Week | 4 days |
| Program Length | 7 weeks |
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Variation 1
Variation 2
Moderate Volume
Program Length
7 weeks
Days Per Week
4 days
Default Days
Mon, Wed, Fri, Sat
Variation Description
- If you are a novice-intermediate lifter and have experience doing a bodybuilding program
Week 1
Day 1
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Bench Press (Barbell) | 4 | 5-8 | @7 |
| T-Bar Row | 3 | 6-10 | @8 |
| Incline Chest Fly (Dumbbell) | 2 | 10-15 | @8 |
| Lat Pulldown | 3 | 10-15 | @8 |
| Rope Pressdown | 2 | 10-15 | @8 |
| Upright Row (Cable) | 2 | 6-10 | @8 |
| Lateral Raise (Cable) | 1 | 8-12 | @8 |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Day 2
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Squat (Barbell) | 4 | 5-8 | @7 |
| Romanian Deadlift (Barbell) | 2 | 6-10 | @8 |
| Bulgarian Split Squat (Dumbbell) | 3 | 8-12 | @8 |
| Leg Extension | 2 | 10-15 | @8 |
| Bicep Curl (EZ Bar) | 2 | 8-12 | @8 |
| Rope Hammer Curl | 1 | 6-10 | @8 |
| Lateral Raise (Dumbbell) | 2 | 8-12 | @8 |
| Machine Calf Raise | 2 | 10-15 | @8 |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
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Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Seated Overhead Press (Dumbbell) | 2 | 5-8 | @7 |
| Dip (Weighted) | 3 | 6-10 | @8 |
| Chin-Up (Weighted) | 3 | 6-10 | @8 |
| Seated Row (Cable) | 3 | 8-12 | @8 |
| EZ Bar Skull Crusher | 3 | 8-12 | @8 |
| Upright Row (Cable) | 2 | 8-12 | @8 |
| Lateral Raise (Cable) | 1 | 12-20 | @8 |
| -- | |||
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 5-8 | @7 |
| Front Squat (Barbell) | 2 | 6-10 | @8 |
| Leg Press | 2 | 8-12 | @8 |
| Leg Press Calf Raise | 4 | 8-12 | @8 |
| Leg Curl | 2 | 10-15 | @8 |
| Lying Bicep Curl | 2 | 6-10 | @8 |
| Preacher Curl (Machine) | 1 | 10-15 | @8 |
| Lateral Raise (Dumbbell) | 2 | 10-15 | @8 |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Week 2
Day 1
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Bench Press (Barbell) | 5 | 5-8 | @8 |
| T-Bar Row | 4 | 6-10 | @9 |
| Incline Chest Fly (Dumbbell) | 2 | 10-15 | @9 |
| Lat Pulldown | 3 | 10-15 | @9 |
| Rope Pressdown | 3 | 10-15 | @9 |
| Upright Row (Cable) | 2 | 6-10 | @9 |
| Lateral Raise (Cable) | 2 | 8-12 | @9 |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Day 2
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Squat (Barbell) | 5 | 5-8 | @8 |
| Romanian Deadlift (Barbell) | 3 | 6-10 | @9 |
| Bulgarian Split Squat (Dumbbell) | 2 | 8-12 | @9 |
| Leg Extension | 2 | 10-15 | @9 |
| Bicep Curl (EZ Bar) | 2 | 8-12 | @9 |
| Rope Hammer Curl | 2 | 6-10 | @9 |
| Lateral Raise (Dumbbell) | 2 | 8-12 | @9 |
| Machine Calf Raise | 3 | 10-15 | @9 |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Seated Overhead Press (Dumbbell) | 3 | 5-8 | @8 |
| Dip (Weighted) | 4 | 6-10 | @9 |
| Chin-Up (Weighted) | 4 | 6-10 | @9 |
| Seated Row (Cable) | 3 | 8-12 | @9 |
| EZ Bar Skull Crusher | 2 | 8-12 | @9 |
| Upright Row (Cable) | 2 | 8-12 | @9 |
| Lateral Raise (Cable) | 2 | 12-20 | @9 |
| -- | |||
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Deadlift (Barbell) | 3 | 5-8 | @8 |
| Front Squat (Barbell) | 3 | 6-10 | @9 |
| Leg Press | 2 | 8-12 | @9 |
| Leg Press Calf Raise | 5 | 8-12 | @9 |
| Leg Curl | 2 | 10-15 | @9 |
| Lying Bicep Curl | 2 | 6-10 | @9 |
| Preacher Curl (Machine) | 2 | 10-15 | @9 |
| Lateral Raise (Dumbbell) | 2 | 10-15 | @9 |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
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Week 3
Day 1
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Bench Press (Barbell) | 4 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| T-Bar Row | 4 | 6-10 | @9 |
| Incline Chest Fly (Dumbbell) | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Lat Pulldown | 3 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Rope Pressdown | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Upright Row (Cable) | 3 | 6-10 | @9 |
| Lateral Raise (Cable) | 2 | 8-12 | @9 |
Day 2
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Squat (Barbell) | 4 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Romanian Deadlift (Barbell) | 3 | 6-10 | @9 |
| Bulgarian Split Squat (Dumbbell) | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Leg Extension | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Bicep Curl (EZ Bar) | 3 | 8-12 | @9 |
| Rope Hammer Curl | 1 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| Lateral Raise (Dumbbell) | 1 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Machine Calf Raise | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Seated Overhead Press (Dumbbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Dip (Weighted) | 4 | 6-10 | @9 |
| Chin-Up (Weighted) | 4 | 6-10 | @9 |
| Seated Row (Cable) | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| EZ Bar Skull Crusher | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Upright Row (Cable) | 3 | 8-12 | @9 |
| Lateral Raise (Cable) | 2 | 12-20 | @9 |
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Front Squat (Barbell) | 3 | 6-10 | @9 |
| Leg Press | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Leg Press Calf Raise | 4 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Leg Curl | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Lying Bicep Curl | 3 | 6-10 | @9 |
| Preacher Curl (Machine) | 1 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Lateral Raise (Dumbbell) | 1 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Week 4
Day 1
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Bench Press (Barbell) | 4 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| T-Bar Row | 4 | 6-10 | @9 |
| Incline Chest Fly (Dumbbell) | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Lat Pulldown | 3 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Rope Pressdown | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Upright Row (Cable) | 3 | 6-10 | @9 |
| Lateral Raise (Cable) | 2 | 8-12 | @9 |
Day 2
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Squat (Barbell) | 4 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Romanian Deadlift (Barbell) | 3 | 6-10 | @9 |
| Bulgarian Split Squat (Dumbbell) | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Leg Extension | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Bicep Curl (EZ Bar) | 3 | 8-12 | @9 |
| Rope Hammer Curl | 1 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| Lateral Raise (Dumbbell) | 1 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Machine Calf Raise | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Seated Overhead Press (Dumbbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Dip (Weighted) | 4 | 6-10 | @9 |
| Chin-Up (Weighted) | 4 | 6-10 | @9 |
| Seated Row (Cable) | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| EZ Bar Skull Crusher | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Upright Row (Cable) | 3 | 8-12 | @9 |
| Lateral Raise (Cable) | 2 | 12-20 | @9 |
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Front Squat (Barbell) | 3 | 6-10 | @9 |
| Leg Press | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Leg Press Calf Raise | 4 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Leg Curl | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Lying Bicep Curl | 3 | 6-10 | @9 |
| Preacher Curl (Machine) | 1 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Lateral Raise (Dumbbell) | 1 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Week 5
Day 1
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Bench Press (Barbell) | 4 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| T-Bar Row | 4 | 6-10 | @9 |
| Incline Chest Fly (Dumbbell) | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Lat Pulldown | 3 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Rope Pressdown | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Upright Row (Cable) | 3 | 6-10 | @9 |
| Lateral Raise (Cable) | 2 | 8-12 | @9 |
Day 2
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Squat (Barbell) | 4 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Romanian Deadlift (Barbell) | 3 | 6-10 | @9 |
| Bulgarian Split Squat (Dumbbell) | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Leg Extension | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Bicep Curl (EZ Bar) | 3 | 8-12 | @9 |
| Rope Hammer Curl | 1 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| Lateral Raise (Dumbbell) | 1 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Machine Calf Raise | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Seated Overhead Press (Dumbbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Dip (Weighted) | 4 | 6-10 | @9 |
| Chin-Up (Weighted) | 4 | 6-10 | @9 |
| Seated Row (Cable) | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| EZ Bar Skull Crusher | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Upright Row (Cable) | 3 | 8-12 | @9 |
| Lateral Raise (Cable) | 2 | 12-20 | @9 |
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Front Squat (Barbell) | 3 | 6-10 | @9 |
| Leg Press | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Leg Press Calf Raise | 4 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Leg Curl | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Lying Bicep Curl | 3 | 6-10 | @9 |
| Preacher Curl (Machine) | 1 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Lateral Raise (Dumbbell) | 1 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Week 6
Day 1
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Bench Press (Barbell) | 4 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| T-Bar Row | 4 | 6-10 | @9 |
| Incline Chest Fly (Dumbbell) | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Lat Pulldown | 3 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Rope Pressdown | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Upright Row (Cable) | 3 | 6-10 | @9 |
| Lateral Raise (Cable) | 2 | 8-12 | @9 |
Day 2
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Squat (Barbell) | 4 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Romanian Deadlift (Barbell) | 3 | 6-10 | @9 |
| Bulgarian Split Squat (Dumbbell) | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Leg Extension | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Bicep Curl (EZ Bar) | 3 | 8-12 | @9 |
| Rope Hammer Curl | 1 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| Lateral Raise (Dumbbell) | 1 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Machine Calf Raise | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Seated Overhead Press (Dumbbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Dip (Weighted) | 4 | 6-10 | @9 |
| Chin-Up (Weighted) | 4 | 6-10 | @9 |
| Seated Row (Cable) | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| EZ Bar Skull Crusher | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Upright Row (Cable) | 3 | 8-12 | @9 |
| Lateral Raise (Cable) | 2 | 12-20 | @9 |
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Front Squat (Barbell) | 3 | 6-10 | @9 |
| Leg Press | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Leg Press Calf Raise | 4 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Leg Curl | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Lying Bicep Curl | 3 | 6-10 | @9 |
| Preacher Curl (Machine) | 1 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Lateral Raise (Dumbbell) | 1 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Week 7 · Deload
Day 1
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Squat (Barbell) | 3 | 5-8 | @5 |
| Romanian Deadlift (Barbell) | 2 | 6-10 | @6 |
| Bench Press (Barbell) | 3 | 5-8 | @5 |
| Seated Row (Cable) | 4 | 8-12 | @6 |
| Rope Hammer Curl | 3 | 10-15 | @6 |
| Rope Pressdown | 3 | 10-15 | @6 |
| Lateral Raise (Cable) | 4 | 8-12 | @6 |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Day 2
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| -- | |||
| -- | |||
| -- | |||
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Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 5-8 | @5 |
| Front Squat (Barbell) | 3 | 6-10 | @5 |
| Seated Overhead Press (Dumbbell) | 2 | 5-8 | @5 |
| Dip (Weighted) | 3 | 6-10 | @6 |
| Lat Pulldown | 4 | 10-15 | @6 |
| Preacher Curl (Machine) | 3 | 10-15 | @6 |
| Lateral Raise (Dumbbell) | 4 | 10-15 | @6 |
| -- | |||
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| -- | |||
| -- | |||
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What People Are Saying
4.3/5
Jun180Man
7 weeks complete
More than expected strength gains
As expected muscle gains
Significant modifications
Program was well structured and overall I achieved an increase in strength and mass, however each days workout takes a long time to complete. I had to split the days workout over two days to fit into the time I had at the gym. I still recommend the program as it helped me increase strength.
5 days ago
Pat M.Man, 38
4 weeks complete
25 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Fun
6 days ago
Sean O.Man, 31
4 weeks complete
4 years of prior experience
As expected strength gains
Marginal modifications
A solid, nuts and bolts bodybuilding program. Too early to identify any muscle gains but strength is progressing on the isolation work. Volume is smartly distributed with delt and bicep exercises at the end of the lower body days rather than being crammed into the rest of upper body. Double progression model makes this feel like a program I could run for quite a while and see steady gains.
8 days ago
Oldřich K.Man, 33
5 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
Good program, too much shoulder work i guess, use it while bulk and definitely got few pounds up
15 days ago
Miriam Woman, 29
4 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
No modifications
Like the variety. A little upper heavy, added some hip thrusts on the upper days.
23 days ago
Samad I.Man, 37
4 weeks complete
5 years of prior experience
Less than expected strength gains
Less than expected muscle gains
None modifications
Good program but not very intense
23 days ago
BobbyMan, 25
4 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good program. I’m new to the gym and these workouts helped me learn my way around without being too overwhelmed. I definitely could have pushed myself more and used better form. I modified a lot of the sets to have more reps because I’m less concerned about strength building. Thank you!
a month ago
Владимир Man, 20
4 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
Good program I think, can’t tell straight cause I don’t completed all weeks yet, but some results I’ve already seen
2 months ago
Paul H.Man, 31
7 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Loved the program. Lost 21 pounds during one run of this and cardio. Highly recommend.
2 months ago
Mark R.Man, 35
4 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
A good program I just should have followed it more rigorously.
2 months ago
Learn more about Dr. Swole's programs on his popular YouTube channel.