101 reviews for 4 Day Upper Lower Program
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.
Keshaun B.
Man3 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
This is not a bad program, but this will have you in the gym for about 1 and a half to 2 hours every time🤣 way too many workouts in one session, this could all be compressed into about 5 workouts and you’re gone in about 45 minutes. And biceps and shoulders after legs is crazy!!
Spam B.
Man6 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
As with all of dr swoles programmes. This is a lovely balance. Hit Side delts 4 times a week, and biceps on leg day. Just some really smart tools which allow for super setting and really maximising your time in the gym, especially if you have a garage gym. Update - I used to suffer from elbow pain. None of that on this programme.
Amph
Man3 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Solid programme. I swapped front squat for pendulum/swing squat as personal preference, and added ab work at the end of lower days.
Anonymous
Man3 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
This program is easy to understand and not that intense. I haven’t found a big gain yet because it’s only 4 weeks in. I’ve tried two other programs and found this one to be the longest in duration, but still not that bad, I do feel sore every time, so that’s a good sign. Just wanting to keep it going to see any gains, I’d recommend it.
Man, 40
5 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Really like this program. Deadlifting twice a week is pretty taxing. But saw nice gains with my legs. I also like doing biceps on leg days, and also delts every workout.
Emily Solverson
Woman, 375 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
This program is great for those who have time for longer workouts and want/need 3 rest days. I am used to less volume but 5 or 6 exercise days. This program has allowed me to focus on increasing weight while maintaining form. I'll definitely return to it in the future.
Pathawee P.
Man, 215 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
.
Nathaniel Zachman
Man, 215 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Arms blew up from this program due to the high volume & frequency. Pretty demanding on your body, i took an extra rest day to manage fatigue.
Brook T.
Man, 187 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Pretty Solid
Anonymous
Man3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Good for novice and intermediate players