4 Day Upper Lower Program

Free4.26 (73 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.

I share both moderate volume and low volume programs - these will be usable for bodybuilders of any level, besides highly advanced.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Beginner, Novice, Intermediate
Full Gym
60 minutes
4 days
7 weeks
What People Are Saying
Joe Man, 27
3 weeks complete
No modifications
3 days ago
David Man, 24
6 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Ran this program during a cut, so didn’t expect muscle nor strength gains. Nevertheless, I was able to see some progress in my numbers, and helped me to avoid muscle loss.
5 days ago
Jaehyun K. Man, 33
3 weeks complete
No modifications
6 days ago
Miles Man, 28
3 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
First program I tried, not bad but doing the same prescribed exercises on a weekly basis gets boring
6 days ago
Jakob Man, 32
2 weeks complete
No modifications
9 days ago
William G. Man, 32
3 weeks complete
As expected strength gains
As expected muscle gains
None modifications
N/a
12 days ago
Adam M. Man, 23
1 week complete
No modifications
15 days ago
Hollyjack Woman, 40
3 weeks complete
No modifications
18 days ago
Jonas H. Man, 31
4 weeks complete
No modifications
18 days ago
Frances Y. Woman, 38
2 weeks complete
No modifications
18 days ago
Variation Name
Program Length
Days Per Week
Default Days
Moderate Volume
7 weeks
4 days
Mon, Wed, Fri, Sat
Variation Description
  • If you are a novice-intermediate lifter and have experience doing a bodybuilding program
Mon
1. Bench Press (Barbell)
Run with a top set back off method, i.e. work up to a top heavy set, then drop ~10% weight and continue with back off sets.
SetsTargetIntensity
1
5 - 8 reps
7 RPE
2
5 - 8 reps
7 RPE
3
5 - 8 reps
7 RPE
4
5 - 8 reps
7 RPE
2. T-Bar Row
SetsTargetIntensity
1
6 - 10 reps
8 RPE
2
6 - 10 reps
8 RPE
3
6 - 10 reps
8 RPE
3. Incline Chest Fly (Dumbbell)
SetsTargetIntensity
1
10 - 15 reps
8 RPE
2
10 - 15 reps
8 RPE
4. Lat Pulldown
Use neutral grip.
SetsTargetIntensity
1
10 - 15 reps
8 RPE
2
10 - 15 reps
8 RPE
3
10 - 15 reps
8 RPE
5. Rope Pressdown
SetsTargetIntensity
1
10 - 15 reps
8 RPE
2
10 - 15 reps
8 RPE
6. Upright Row (Cable)
SetsTargetIntensity
1
6 - 10 reps
8 RPE
2
6 - 10 reps
8 RPE
7. Lateral Raise (Cable)
SetsTargetIntensity
1
8 - 12 reps
8 RPE
Wed
1. Squat (Barbell)
Run with a top set back off method, i.e. work up to a top heavy set, then drop ~10% weight and continue with back off sets.
SetsTargetIntensity
1
5 - 8 reps
7 RPE
2
5 - 8 reps
7 RPE
3
5 - 8 reps
7 RPE
4
5 - 8 reps
7 RPE
2. Romanian Deadlift (Barbell)
SetsTargetIntensity
1
6 - 10 reps
8 RPE
2
6 - 10 reps
8 RPE
3. Bulgarian Split Squat (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
3
8 - 12 reps
8 RPE
4. Leg Extension
SetsTargetIntensity
1
10 - 15 reps
8 RPE
2
10 - 15 reps
8 RPE
5. Bicep Curl (EZ Bar)
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
6. Rope Hammer Curl
SetsTargetIntensity
1
6 - 10 reps
8 RPE
7. Lateral Raise (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
8. Machine Calf Raise
SetsTargetIntensity
1
10 - 15 reps
8 RPE
2
10 - 15 reps
8 RPE
Fri
1. Seated Overhead Press (Dumbbell)
Run with a top set back off method, i.e. work up to a top heavy set, then drop ~10% weight and continue with back off sets.
SetsTargetIntensity
1
5 - 8 reps
7 RPE
2
5 - 8 reps
7 RPE
2. Dip (Weighted)
SetsTargetIntensity
1
6 - 10 reps
8 RPE
2
6 - 10 reps
8 RPE
3
6 - 10 reps
8 RPE
3. Chin-Up (Weighted)
SetsTargetIntensity
1
6 - 10 reps
8 RPE
2
6 - 10 reps
8 RPE
3
6 - 10 reps
8 RPE
4. Seated Row (Cable)
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
3
8 - 12 reps
8 RPE
5. EZ Bar Skull Crusher
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
3
8 - 12 reps
8 RPE
6. Upright Row (Cable)
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
7. Lateral Raise (Cable)
SetsTargetIntensity
1
12 - 20 reps
8 RPE
Sat
1. Deadlift (Barbell)
Run with a top set back off method, i.e. work up to a top heavy set, then drop ~10% weight and continue with back off sets.
SetsTargetIntensity
1
5 - 8 reps
7 RPE
2
5 - 8 reps
7 RPE
2. Front Squat (Barbell)
SetsTargetIntensity
1
6 - 10 reps
8 RPE
2
6 - 10 reps
8 RPE
3. Leg Press
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
4. Leg Press Calf Raise
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
3
8 - 12 reps
8 RPE
4
8 - 12 reps
8 RPE
5. Leg Curl
SetsTargetIntensity
1
10 - 15 reps
8 RPE
2
10 - 15 reps
8 RPE
6. Lying Bicep Curl
SetsTargetIntensity
1
6 - 10 reps
8 RPE
2
6 - 10 reps
8 RPE
7. Preacher Curl (Machine)
SetsTargetIntensity
1
10 - 15 reps
8 RPE
8. Lateral Raise (Dumbbell)
SetsTargetIntensity
1
10 - 15 reps
8 RPE
2
10 - 15 reps
8 RPE