4 Day Upper Lower Program
Dr. Swole's most popular free bodybuilding program
Science-based Natural Bodybuilding
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
Magnificent
Actually loving this program. Volume is a little high for my personal time availability, but it has good diversity and plenty of barbell which is what I enjoy.
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.
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
How 4 Day Upper Lower Program works
4 Day Upper Lower Program is a medium-length, 7-week, 4-day-per-week hypertrophy program written for beginner lifters. Each session takes around 60 minutes to complete. It was created by Dr. Swole and is published on Boostcamp with full week-by-week structure built in.
The program ships with 2 variations, so you can pick the version that matches your weekly schedule and recovery. It's built around a full gym setup. Inside the Boostcamp app, working weights and targets auto-progress between sessions based on what you actually lifted, so you don't manage the math by hand.
4 Day Upper Lower Program is appropriate for new and returning lifters. The session-by-session structure removes the guesswork that usually stalls beginners. Over 5,187 Boostcamp athletes have run it. It's fully free on Boostcamp. Every week is unlocked from day one on iOS and Android.
Browse all Upper/Lower programs on Boostcamp →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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