4 Day Upper Lower Program

(93 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.

Learn more about Dr. Swole's programs on his popular YouTube channel.

Program Overview
CoachDr. Swoleverified coach
LevelBeginner, Novice, Intermediate
GoalBodybuilding
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week4 days
Program Length7 weeks
Start the program
on Boostcamp for free
phone_workout
apple_storegoogle_store
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
ExerciseSetsReps
Bench Press (Barbell)4
5-8
T-Bar Row3
6-10
Incline Chest Fly (Dumbbell)2
10-15
Lat Pulldown3
10-15
Rope Pressdown2
10-15
Upright Row (Cable)2
6-10
Lateral Raise (Cable)1
8-12
--
--
--
--
Day 2
ExerciseSetsReps
Squat (Barbell)4
5-8
Romanian Deadlift (Barbell)2
6-10
Bulgarian Split Squat (Dumbbell)3
8-12
Leg Extension2
10-15
Bicep Curl (EZ Bar)2
8-12
Rope Hammer Curl1
6-10
Lateral Raise (Dumbbell)2
8-12
Machine Calf Raise2
10-15
--
--
--
--
--
--
Day 3
ExerciseSetsReps
Seated Overhead Press (Dumbbell)2
5-8
Dip (Weighted)3
6-10
Chin-Up (Weighted)3
6-10
Seated Row (Cable)3
8-12
EZ Bar Skull Crusher3
8-12
Upright Row (Cable)2
8-12
Lateral Raise (Cable)1
12-20
--
--
--
Day 4
ExerciseSetsReps
Deadlift (Barbell)2
5-8
Front Squat (Barbell)2
6-10
Leg Press2
8-12
Leg Press Calf Raise4
8-12
Leg Curl2
10-15
Lying Bicep Curl2
6-10
Preacher Curl (Machine)1
10-15
Lateral Raise (Dumbbell)2
10-15
--
--
--
--
--
--
Week 2
Day 1
ExerciseSetsReps
Bench Press (Barbell)5
5-8
T-Bar Row4
6-10
Incline Chest Fly (Dumbbell)2
10-15
Lat Pulldown3
10-15
Rope Pressdown3
10-15
Upright Row (Cable)2
6-10
Lateral Raise (Cable)2
8-12
--
--
--
--
Day 2
ExerciseSetsReps
Squat (Barbell)5
5-8
Romanian Deadlift (Barbell)3
6-10
Bulgarian Split Squat (Dumbbell)2
8-12
Leg Extension2
10-15
Bicep Curl (EZ Bar)2
8-12
Rope Hammer Curl2
6-10
Lateral Raise (Dumbbell)2
8-12
Machine Calf Raise3
10-15
--
--
--
--
--
--
Day 3
ExerciseSetsReps
Seated Overhead Press (Dumbbell)3
5-8
Dip (Weighted)4
6-10
Chin-Up (Weighted)4
6-10
Seated Row (Cable)3
8-12
EZ Bar Skull Crusher2
8-12
Upright Row (Cable)2
8-12
Lateral Raise (Cable)2
12-20
--
--
--
Day 4
ExerciseSetsReps
Deadlift (Barbell)3
5-8
Front Squat (Barbell)3
6-10
Leg Press2
8-12
Leg Press Calf Raise5
8-12
Leg Curl2
10-15
Lying Bicep Curl2
6-10
Preacher Curl (Machine)2
10-15
Lateral Raise (Dumbbell)2
10-15
--
--
--
--
--
--
Week 3
Day 1
ExerciseSetsReps
Bench Press (Barbell)4
5-8
1
5-8
T-Bar Row4
6-10
Incline Chest Fly (Dumbbell)2
10-15
1
10-15
Lat Pulldown3
10-15
1
10-15
Rope Pressdown2
10-15
1
10-15
Upright Row (Cable)3
6-10
Lateral Raise (Cable)2
8-12
Day 2
ExerciseSetsReps
Squat (Barbell)4
5-8
1
5-8
Romanian Deadlift (Barbell)3
6-10
Bulgarian Split Squat (Dumbbell)2
8-12
1
8-12
Leg Extension2
10-15
1
10-15
Bicep Curl (EZ Bar)3
8-12
Rope Hammer Curl1
6-10
1
6-10
Lateral Raise (Dumbbell)1
8-12
1
8-12
Machine Calf Raise2
10-15
1
10-15
Day 3
ExerciseSetsReps
Seated Overhead Press (Dumbbell)2
5-8
1
5-8
Dip (Weighted)4
6-10
Chin-Up (Weighted)4
6-10
Seated Row (Cable)3
8-12
1
8-12
EZ Bar Skull Crusher2
8-12
1
8-12
Upright Row (Cable)3
8-12
Lateral Raise (Cable)2
12-20
Day 4
ExerciseSetsReps
Deadlift (Barbell)2
5-8
1
5-8
Front Squat (Barbell)3
6-10
Leg Press2
8-12
1
8-12
Leg Press Calf Raise4
8-12
1
8-12
Leg Curl2
10-15
1
10-15
Lying Bicep Curl3
6-10
Preacher Curl (Machine)1
10-15
1
10-15
Lateral Raise (Dumbbell)1
10-15
1
10-15
Week 4
Day 1
ExerciseSetsReps
Bench Press (Barbell)4
5-8
1
5-8
T-Bar Row4
6-10
Incline Chest Fly (Dumbbell)2
10-15
1
10-15
Lat Pulldown3
10-15
1
10-15
Rope Pressdown2
10-15
1
10-15
Upright Row (Cable)3
6-10
Lateral Raise (Cable)2
8-12
Day 2
ExerciseSetsReps
Squat (Barbell)4
5-8
1
5-8
Romanian Deadlift (Barbell)3
6-10
Bulgarian Split Squat (Dumbbell)2
8-12
1
8-12
Leg Extension2
10-15
1
10-15
Bicep Curl (EZ Bar)3
8-12
Rope Hammer Curl1
6-10
1
6-10
Lateral Raise (Dumbbell)1
8-12
1
8-12
Machine Calf Raise2
10-15
1
10-15
Day 3
ExerciseSetsReps
Seated Overhead Press (Dumbbell)2
5-8
1
5-8
Dip (Weighted)4
6-10
Chin-Up (Weighted)4
6-10
Seated Row (Cable)3
8-12
1
8-12
EZ Bar Skull Crusher2
8-12
1
8-12
Upright Row (Cable)3
8-12
Lateral Raise (Cable)2
12-20
Day 4
ExerciseSetsReps
Deadlift (Barbell)2
5-8
1
5-8
Front Squat (Barbell)3
6-10
Leg Press2
8-12
1
8-12
Leg Press Calf Raise4
8-12
1
8-12
Leg Curl2
10-15
1
10-15
Lying Bicep Curl3
6-10
Preacher Curl (Machine)1
10-15
1
10-15
Lateral Raise (Dumbbell)1
10-15
1
10-15
Week 5
Day 1
ExerciseSetsReps
Bench Press (Barbell)4
5-8
1
5-8
T-Bar Row4
6-10
Incline Chest Fly (Dumbbell)2
10-15
1
10-15
Lat Pulldown3
10-15
1
10-15
Rope Pressdown2
10-15
1
10-15
Upright Row (Cable)3
6-10
Lateral Raise (Cable)2
8-12
Day 2
ExerciseSetsReps
Squat (Barbell)4
5-8
1
5-8
Romanian Deadlift (Barbell)3
6-10
Bulgarian Split Squat (Dumbbell)2
8-12
1
8-12
Leg Extension2
10-15
1
10-15
Bicep Curl (EZ Bar)3
8-12
Rope Hammer Curl1
6-10
1
6-10
Lateral Raise (Dumbbell)1
8-12
1
8-12
Machine Calf Raise2
10-15
1
10-15
Day 3
ExerciseSetsReps
Seated Overhead Press (Dumbbell)2
5-8
1
5-8
Dip (Weighted)4
6-10
Chin-Up (Weighted)4
6-10
Seated Row (Cable)3
8-12
1
8-12
EZ Bar Skull Crusher2
8-12
1
8-12
Upright Row (Cable)3
8-12
Lateral Raise (Cable)2
12-20
Day 4
ExerciseSetsReps
Deadlift (Barbell)2
5-8
1
5-8
Front Squat (Barbell)3
6-10
Leg Press2
8-12
1
8-12
Leg Press Calf Raise4
8-12
1
8-12
Leg Curl2
10-15
1
10-15
Lying Bicep Curl3
6-10
Preacher Curl (Machine)1
10-15
1
10-15
Lateral Raise (Dumbbell)1
10-15
1
10-15
Week 6
Day 1
ExerciseSetsReps
Bench Press (Barbell)4
5-8
1
5-8
T-Bar Row4
6-10
Incline Chest Fly (Dumbbell)2
10-15
1
10-15
Lat Pulldown3
10-15
1
10-15
Rope Pressdown2
10-15
1
10-15
Upright Row (Cable)3
6-10
Lateral Raise (Cable)2
8-12
Day 2
ExerciseSetsReps
Squat (Barbell)4
5-8
1
5-8
Romanian Deadlift (Barbell)3
6-10
Bulgarian Split Squat (Dumbbell)2
8-12
1
8-12
Leg Extension2
10-15
1
10-15
Bicep Curl (EZ Bar)3
8-12
Rope Hammer Curl1
6-10
1
6-10
Lateral Raise (Dumbbell)1
8-12
1
8-12
Machine Calf Raise2
10-15
1
10-15
Day 3
ExerciseSetsReps
Seated Overhead Press (Dumbbell)2
5-8
1
5-8
Dip (Weighted)4
6-10
Chin-Up (Weighted)4
6-10
Seated Row (Cable)3
8-12
1
8-12
EZ Bar Skull Crusher2
8-12
1
8-12
Upright Row (Cable)3
8-12
Lateral Raise (Cable)2
12-20
Day 4
ExerciseSetsReps
Deadlift (Barbell)2
5-8
1
5-8
Front Squat (Barbell)3
6-10
Leg Press2
8-12
1
8-12
Leg Press Calf Raise4
8-12
1
8-12
Leg Curl2
10-15
1
10-15
Lying Bicep Curl3
6-10
Preacher Curl (Machine)1
10-15
1
10-15
Lateral Raise (Dumbbell)1
10-15
1
10-15
Week 7 · Deload
Day 1
ExerciseSetsReps
Squat (Barbell)3
5-8
Romanian Deadlift (Barbell)2
6-10
Bench Press (Barbell)3
5-8
Seated Row (Cable)4
8-12
Rope Hammer Curl3
10-15
Rope Pressdown3
10-15
Lateral Raise (Cable)4
8-12
--
--
--
--
Day 2
ExerciseSetsReps
--
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 3
ExerciseSetsReps
Deadlift (Barbell)2
5-8
Front Squat (Barbell)3
6-10
Seated Overhead Press (Dumbbell)2
5-8
Dip (Weighted)3
6-10
Lat Pulldown4
10-15
Preacher Curl (Machine)3
10-15
Lateral Raise (Dumbbell)4
10-15
--
--
--
Day 4
ExerciseSetsReps
--
--
--
--
--
--
--
--
--
--
--
--
--
--
What People Are Saying
4.1/ 5
MateuszMan, 34
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I like it a lot
6 days ago
Ramesh S.Man, 33
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good workout plan for free mind
11 days ago
Zoe K.Woman, 26
5 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I enjoyed this work out! I swapped out some of the exercises from time to time as it is quite upper body focused and my goals are to grow my glutes but overall I employed it
18 days ago