4 Day Upper Lower Program

(116 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

Coach	Dr. Swole
Level	Beginner, Novice, Intermediate
Goal	Bodybuilding
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
Bench Press (Barbell)	4	5-8
T-Bar Row	3	6-10
Incline Chest Fly (Dumbbell)	2	10-15
Lat Pulldown	3	10-15
Rope Pressdown	2	10-15
Upright Row (Cable)	2	6-10
Lateral Raise (Cable)	1	8-12
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Day 2

Exercise	Sets	Reps
Squat (Barbell)	4	5-8
Romanian Deadlift (Barbell)	2	6-10
Bulgarian Split Squat (Dumbbell)	3	8-12
Leg Extension	2	10-15
Bicep Curl (EZ Bar)	2	8-12
Rope Hammer Curl	1	6-10
Lateral Raise (Dumbbell)	2	8-12
Machine Calf Raise	2	10-15
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Day 3

Exercise	Sets	Reps
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 Crusher	3	8-12
Upright Row (Cable)	2	8-12
Lateral Raise (Cable)	1	12-20
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Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	2	5-8
Front Squat (Barbell)	2	6-10
Leg Press	2	8-12
Leg Press Calf Raise	4	8-12
Leg Curl	2	10-15
Lying Bicep Curl	2	6-10
Preacher Curl (Machine)	1	10-15
Lateral Raise (Dumbbell)	2	10-15
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Week 2

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	5	5-8
T-Bar Row	4	6-10
Incline Chest Fly (Dumbbell)	2	10-15
Lat Pulldown	3	10-15
Rope Pressdown	3	10-15
Upright Row (Cable)	2	6-10
Lateral Raise (Cable)	2	8-12
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Day 2

Exercise	Sets	Reps
Squat (Barbell)	5	5-8
Romanian Deadlift (Barbell)	3	6-10
Bulgarian Split Squat (Dumbbell)	2	8-12
Leg Extension	2	10-15
Bicep Curl (EZ Bar)	2	8-12
Rope Hammer Curl	2	6-10
Lateral Raise (Dumbbell)	2	8-12
Machine Calf Raise	3	10-15
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Day 3

Exercise	Sets	Reps
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 Crusher	2	8-12
Upright Row (Cable)	2	8-12
Lateral Raise (Cable)	2	12-20
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Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	3	5-8
Front Squat (Barbell)	3	6-10
Leg Press	2	8-12
Leg Press Calf Raise	5	8-12
Leg Curl	2	10-15
Lying Bicep Curl	2	6-10
Preacher Curl (Machine)	2	10-15
Lateral Raise (Dumbbell)	2	10-15
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Week 3

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	4	5-8
	1	5-8
T-Bar Row	4	6-10
Incline Chest Fly (Dumbbell)	2	10-15
	1	10-15
Lat Pulldown	3	10-15
	1	10-15
Rope Pressdown	2	10-15
	1	10-15
Upright Row (Cable)	3	6-10
Lateral Raise (Cable)	2	8-12

Day 2

Exercise	Sets	Reps
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 Extension	2	10-15
	1	10-15
Bicep Curl (EZ Bar)	3	8-12
Rope Hammer Curl	1	6-10
	1	6-10
Lateral Raise (Dumbbell)	1	8-12
	1	8-12
Machine Calf Raise	2	10-15
	1	10-15

Day 3

Exercise	Sets	Reps
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 Crusher	2	8-12
	1	8-12
Upright Row (Cable)	3	8-12
Lateral Raise (Cable)	2	12-20

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	2	5-8
	1	5-8
Front Squat (Barbell)	3	6-10
Leg Press	2	8-12
	1	8-12
Leg Press Calf Raise	4	8-12
	1	8-12
Leg Curl	2	10-15
	1	10-15
Lying Bicep Curl	3	6-10
Preacher Curl (Machine)	1	10-15
	1	10-15
Lateral Raise (Dumbbell)	1	10-15
	1	10-15

Week 4

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	4	5-8
	1	5-8
T-Bar Row	4	6-10
Incline Chest Fly (Dumbbell)	2	10-15
	1	10-15
Lat Pulldown	3	10-15
	1	10-15
Rope Pressdown	2	10-15
	1	10-15
Upright Row (Cable)	3	6-10
Lateral Raise (Cable)	2	8-12

Day 2

Exercise	Sets	Reps
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 Extension	2	10-15
	1	10-15
Bicep Curl (EZ Bar)	3	8-12
Rope Hammer Curl	1	6-10
	1	6-10
Lateral Raise (Dumbbell)	1	8-12
	1	8-12
Machine Calf Raise	2	10-15
	1	10-15

Day 3

Exercise	Sets	Reps
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 Crusher	2	8-12
	1	8-12
Upright Row (Cable)	3	8-12
Lateral Raise (Cable)	2	12-20

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	2	5-8
	1	5-8
Front Squat (Barbell)	3	6-10
Leg Press	2	8-12
	1	8-12
Leg Press Calf Raise	4	8-12
	1	8-12
Leg Curl	2	10-15
	1	10-15
Lying Bicep Curl	3	6-10
Preacher Curl (Machine)	1	10-15
	1	10-15
Lateral Raise (Dumbbell)	1	10-15
	1	10-15

Week 5

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	4	5-8
	1	5-8
T-Bar Row	4	6-10
Incline Chest Fly (Dumbbell)	2	10-15
	1	10-15
Lat Pulldown	3	10-15
	1	10-15
Rope Pressdown	2	10-15
	1	10-15
Upright Row (Cable)	3	6-10
Lateral Raise (Cable)	2	8-12

Day 2

Exercise	Sets	Reps
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 Extension	2	10-15
	1	10-15
Bicep Curl (EZ Bar)	3	8-12
Rope Hammer Curl	1	6-10
	1	6-10
Lateral Raise (Dumbbell)	1	8-12
	1	8-12
Machine Calf Raise	2	10-15
	1	10-15

Day 3

Exercise	Sets	Reps
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 Crusher	2	8-12
	1	8-12
Upright Row (Cable)	3	8-12
Lateral Raise (Cable)	2	12-20

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	2	5-8
	1	5-8
Front Squat (Barbell)	3	6-10
Leg Press	2	8-12
	1	8-12
Leg Press Calf Raise	4	8-12
	1	8-12
Leg Curl	2	10-15
	1	10-15
Lying Bicep Curl	3	6-10
Preacher Curl (Machine)	1	10-15
	1	10-15
Lateral Raise (Dumbbell)	1	10-15
	1	10-15

Week 6

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	4	5-8
	1	5-8
T-Bar Row	4	6-10
Incline Chest Fly (Dumbbell)	2	10-15
	1	10-15
Lat Pulldown	3	10-15
	1	10-15
Rope Pressdown	2	10-15
	1	10-15
Upright Row (Cable)	3	6-10
Lateral Raise (Cable)	2	8-12

Day 2

Exercise	Sets	Reps
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 Extension	2	10-15
	1	10-15
Bicep Curl (EZ Bar)	3	8-12
Rope Hammer Curl	1	6-10
	1	6-10
Lateral Raise (Dumbbell)	1	8-12
	1	8-12
Machine Calf Raise	2	10-15
	1	10-15

Day 3

Exercise	Sets	Reps
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 Crusher	2	8-12
	1	8-12
Upright Row (Cable)	3	8-12
Lateral Raise (Cable)	2	12-20

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	2	5-8
	1	5-8
Front Squat (Barbell)	3	6-10
Leg Press	2	8-12
	1	8-12
Leg Press Calf Raise	4	8-12
	1	8-12
Leg Curl	2	10-15
	1	10-15
Lying Bicep Curl	3	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

Exercise	Sets	Reps
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 Curl	3	10-15
Rope Pressdown	3	10-15
Lateral Raise (Cable)	4	8-12
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Day 2

Exercise	Sets	Reps
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Day 3

Exercise	Sets	Reps
Deadlift (Barbell)	2	5-8
Front Squat (Barbell)	3	6-10
Seated Overhead Press (Dumbbell)	2	5-8
Dip (Weighted)	3	6-10
Lat Pulldown	4	10-15
Preacher Curl (Machine)	3	10-15
Lateral Raise (Dumbbell)	4	10-15
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Day 4

Exercise	Sets	Reps
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What People Are Saying

4.1/ 5