4 Day Upper Lower Program
by Dr. Swole
4,075 athletes joined
Dr. Swole's most popular free bodybuilding program
4.21
(85 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
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length7 weeks
- Days Per Week4 days
- Time Per Workout60 minutes
VARIATION
Variation 1
Variation 2
Moderate Volume
- Program Length7 weeks
- Days Per Week4 days
- Recommended DaysMon, Wed, Fri, Sat
- Variation Description
- If you are a novice-intermediate lifter and have experience doing a bodybuilding program
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4.8 Stars with 10, 000+ Ratings
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WHAT PEOPLE ARE SAYING(85 ratings)
Only ratings with written feedback are displayed here.
4.21 / 5
Hyun K.Age 48, Man
11 days ago
바로 직전에 GZCL을 돌렸기 때문에, strength routine이 없는 프로그램을 찾고 있었고, 여름이 다가와서 팔운동을 포함시키고 싶었다. 이 프로그램은 나의 needs 를 100프로 만족시켰다. 부담없이 훈련할 수가 있었고 운동 balance도 잘 맞는 것 같다. 지금으로서는 너무 만족스럽다.
Jojo B.Man
18 days ago
I prefer a 5 day PPLUL program, but since I have a bit less time, this gets the job done.