85 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.
Hyun K.
Man, 483 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
바로 직전에 GZCL을 돌렸기 때문에, strength routine이 없는 프로그램을 찾고 있었고, 여름이 다가와서 팔운동을 포함시키고 싶었다. 이 프로그램은 나의 needs 를 100프로 만족시켰다. 부담없이 훈련할 수가 있었고 운동 balance도 잘 맞는 것 같다. 지금으로서는 너무 만족스럽다.
Jojo B.
Man5 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
I prefer a 5 day PPLUL program, but since I have a bit less time, this gets the job done.
Nicklas S.
Man3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Great
Andrew
Man7 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
I have enjoyed the program for two years but it needs more chest and core work. I had to add standing cable flys, push ups and do core through youtube vids or fitness classes.
Emily P.
Woman, 333 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Good split, good variety, wasn't ready for front squats so switched to elevated goblet squats.
Galen W.
Non-binary, 223 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Good program, the upright row kinda hurts me so I swapped it with rear delt flies. Great balance, many upper lower programs favor lower but this one makes sure to add some upper accessories too
Jamie R.
Man, 213 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Great program Would superset as the workouts are quite long (1 hr 30 mins) Could do with more focus on chest,
Jason R.
Man, 385 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
This a great program with good balance between muscle groups. I especially enjoyed the bicep work on the lower days. I ran this once on a cut and another with a surplus and both provided great results. In the bulk I was able to increase my lifts within the 7 week cycle. Good leg development and arms. It is lacking shoulder work and little as the majority is lateral raises, although you do them 4x per week
Chris F.
Man, 243 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
This is the best program that happend to me I used to do the Albert Nutez program (I think that’s what it called) it was okay but it just wasn’t what I was looking for. This program however has given me significant gains I’ve done this program at least 4 times already. This program is athlete friendly and has gotten me better at the sports I play. Nutrition is key but this is the best program and app I’ve ever downloaded.
Pete K.
Man, 323 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
More of a problem with the app, but numbers from your last workout really should be pre-written on the current one because right now I'm back tracking a lot. But to program itself it could be more detailed for sure.