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4 Day Upper Lower Program

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Written by Dr. Swole
Published on Jan 21, 2026
4,916 athletes joined

Dr. Swole's most popular free bodybuilding program

4.20
(103 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.

Read More

PROGRAM OVERVIEW

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Days Per Week
    4 days
  • Time Per Workout
    60 minutes

VARIATION

Variation 1
Variation 2
Moderate Volume
  • Program Length
    7 weeks
  • Days Per Week
    4 days
  • Recommended Days
    Mon, Wed, Fri, Sat
  • Variation Description
    • If you are a novice-intermediate lifter and have experience doing a bodybuilding program
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.6%
Quadriceps
10.2%
Hamstrings
10.2%
Upper Back
9.6%
Biceps
9.2%
Glutes
9.1%
Middle Delts
7.7%
Lats
7.2%
Triceps
7.1%
Chest
5.5%
Calves
3.4%
Abs
2.6%
Lower Back
2.1%
Rear Delts
2%
Forearms
1.7%
Adductors
1.2%
Abductors
0.6%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7
2
T-Bar Row
3
6-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Rope Pressdown
2
10-15 reps
RPE 8
6
Upright Row (Cable)
2
6-10 reps
RPE 8
7
Lateral Raise (Cable)
1
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-8 reps
RPE 8
2
T-Bar Row
4
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 9
4
Lat Pulldown
3
10-15 reps
RPE 9
5
Rope Pressdown
3
10-15 reps
RPE 9
6
Upright Row (Cable)
2
6-10 reps
RPE 9
7
Lateral Raise (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
T-Bar Row
4
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Lat Pulldown
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Rope Pressdown
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Upright Row (Cable)
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
T-Bar Row
4
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Lat Pulldown
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Rope Pressdown
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Upright Row (Cable)
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
T-Bar Row
4
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Lat Pulldown
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Rope Pressdown
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Upright Row (Cable)
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
T-Bar Row
4
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Lat Pulldown
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Rope Pressdown
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Upright Row (Cable)
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 5
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 6
3
Bench Press (Barbell)
3
5-8 reps
RPE 5
4
Seated Row (Cable)
4
8-12 reps
RPE 6
5
Rope Hammer Curl
3
10-15 reps
RPE 6
6
Rope Pressdown
3
10-15 reps
RPE 6
7
Lateral Raise (Cable)
4
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
6
Rope Hammer Curl
1
6-10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
8
Machine Calf Raise
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
4
Leg Extension
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Rope Hammer Curl
2
6-10 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
8
Machine Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Rope Hammer Curl
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Rope Hammer Curl
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Rope Hammer Curl
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Rope Hammer Curl
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 7
2
Dip (Weighted)
3
6-10 reps
RPE 8
3
Chin-Up (Weighted)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
EZ Bar Skull Crusher
3
8-12 reps
RPE 8
6
Upright Row (Cable)
2
8-12 reps
RPE 8
7
Lateral Raise (Cable)
1
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5-8 reps
RPE 8
2
Dip (Weighted)
4
6-10 reps
RPE 9
3
Chin-Up (Weighted)
4
6-10 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
EZ Bar Skull Crusher
2
8-12 reps
RPE 9
6
Upright Row (Cable)
2
8-12 reps
RPE 9
7
Lateral Raise (Cable)
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Dip (Weighted)
4
6-10 reps
RPE 9
3
Chin-Up (Weighted)
4
6-10 reps
RPE 9
4
Seated Row (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
EZ Bar Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Cable)
3
8-12 reps
RPE 9
7
Lateral Raise (Cable)
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Dip (Weighted)
4
6-10 reps
RPE 9
3
Chin-Up (Weighted)
4
6-10 reps
RPE 9
4
Seated Row (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
EZ Bar Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Cable)
3
8-12 reps
RPE 9
7
Lateral Raise (Cable)
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Dip (Weighted)
4
6-10 reps
RPE 9
3
Chin-Up (Weighted)
4
6-10 reps
RPE 9
4
Seated Row (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
EZ Bar Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Cable)
3
8-12 reps
RPE 9
7
Lateral Raise (Cable)
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Dip (Weighted)
4
6-10 reps
RPE 9
3
Chin-Up (Weighted)
4
6-10 reps
RPE 9
4
Seated Row (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
EZ Bar Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Cable)
3
8-12 reps
RPE 9
7
Lateral Raise (Cable)
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 5
2
Front Squat (Barbell)
3
6-10 reps
RPE 5
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 5
4
Dip (Weighted)
3
6-10 reps
RPE 6
5
Lat Pulldown
4
10-15 reps
RPE 6
6
Preacher Curl (Machine)
3
10-15 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 7
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Press Calf Raise
4
8-12 reps
RPE 8
5
Leg Curl
2
10-15 reps
RPE 8
6
Lying Bicep Curl
2
6-10 reps
RPE 8
7
Preacher Curl (Machine)
1
10-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Front Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Leg Press Calf Raise
5
8-12 reps
RPE 9
5
Leg Curl
2
10-15 reps
RPE 9
6
Lying Bicep Curl
2
6-10 reps
RPE 9
7
Preacher Curl (Machine)
2
10-15 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Press Calf Raise
4
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Lying Bicep Curl
3
6-10 reps
RPE 9
7
Preacher Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Press Calf Raise
4
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Lying Bicep Curl
3
6-10 reps
RPE 9
7
Preacher Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Press Calf Raise
4
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Lying Bicep Curl
3
6-10 reps
RPE 9
7
Preacher Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Press Calf Raise
4
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Lying Bicep Curl
3
6-10 reps
RPE 9
7
Preacher Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
No exercises added to this day
WHAT PEOPLE ARE SAYING(103 ratings)
Only ratings with written feedback are displayed here.
4.20 / 5
Alex K.Age 40, Man
15 days ago
3 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Big work outs but great sharing on muscle group training evry week
Dante Di LenaAge 23, Man
a month ago
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
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.
Show All Reviews
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