Complete Guide to 4 Day Upper Lower Split

Written by the Boostcamp staff
May 14,2024|27 min| 2167

4 Day Upper Lower Split: A Complete Guide and Breakdown

When it comes to finding a training routine that works the upper and lower body and saves you time, then the 4 Day Upper Lower Split is just what you need! Whether you are aiming to be a bodybuilder or a strength athlete such as a powerlifter, workout program has become increasingly popular among fitness enthusiasts as it delivers great results in terms of strength, hypertrophy, and fat loss. We are going to take a deep dive into the science behind the Upper Lower Split and discuss its benefits. 

This is going to also be a complete guide to the 4-day program, including a detailed breakdown of each workout day, warmup and cooldown techniques, and tips for tracking progress and increasing intensity. Additionally, we will compare the Upper Lower Split with other training splits, such as the push pull legs split, to help you make an informed decision about which one suits your fitness goals best. 

Get ready to take your workout game to the next level with the 4 Day Upper Lower Split!

Understanding the Upper Lower Split

The upper lower split workout strategically targets specific muscle groups on different training days, promoting balanced muscle and strength development. With a day of rest and recovery in between training sessions, this split allows for adequate muscle repair, essential for growth and strength gains. It is particularly favored by intermediate lifters for its effectiveness in building both strength and muscle mass with limited time in the gym. By training the entire body in an organized manner, the upper lower split provides a holistic approach to fitness, making it a popular choice among many fitness enthusiasts. This split routine offers a well-rounded and efficient way to structure workouts, ensuring a comprehensive and purposeful fitness regimen.

Definition and Basics

The upper lower split is a workout regimen that involves dedicating specific days to training the upper body and others to the lower body. This 4-day workout split allows for adequate recovery time for muscle groups between training sessions, promoting muscle growth and strength. By spreading the workload across different days, this routine facilitates increased training frequency and volume, leading to improved muscle development. Additionally, the upper lower split promotes metabolic stress through compound movements and exercise selection, contributing to overall fitness and strength gains. Incorporating the NLP terms "lower workout split" and "day of rest" enhances understanding of this workout structure.

The Science Behind the Split

The 4 day upper lower split routine optimizes workout frequency to stimulate muscle growth, utilizing progressive overload for continual muscle adaptation and development. This routine emphasizes compound exercises, building strength and muscle mass while incorporating push and pull workout sessions to promote muscle balance, so you are not just doing the same exercises over and over. By focusing on training splits that target specific muscle groups, the upper lower split ensures optimal results. 

The 4-Day Upper Lower Workout Program

The 4-day upper lower workout program offers an efficient and balanced approach to training the entire body over a span of just four days. It's suitable for individuals aiming for comprehensive workouts, muscle building, and even fat loss, enabling essential progressive overload for strength and muscle mass. This program optimizes workout frequency, focusing on compound movements and isolation exercises, promoting muscle balance and metabolic stress. Plus, it provides enough time for muscle groups to recover between training sessions. Ready to dive into this comprehensive routine?

Overview and Structure

Training with the 4-day upper lower split routine involves focusing on the upper body and lower body on alternate days, maximizing muscle development with compound movements and a full body workout split. This program strategically integrates rest and recovery to support muscle building and strength training, notable for its emphasis on upper body day, lower body day, and essential rest days. By ensuring sufficient training volume, intensity, and frequency, the 4-day upper lower workout program promotes effective muscle growth, making it a popular choice for individuals seeking a well-structured and comprehensive training schedule.

Scheduling for Optimum Results

When planning the 4-day upper lower split routine, it's important to optimize the training schedule and workout plan for muscle development. This program includes upper body day split, lower body day split, and rest day to promote balanced training frequency. By incorporating push workouts, pull workouts, and metabolic stress for muscle adaptation, this routine ensures progressive overload and muscle building while allowing adequate time for recovery. The strategic scheduling facilitates muscle recovery, training week, and rest days, providing the necessary time for muscle growth. This well-designed program is tailored for those seeking to maximize muscle development through an effective and balanced training schedule.

Detailed Breakdown of Workouts

When focusing on the detailed breakdown of upper lower split workouts, it's important to note that this structured training program is designed for comprehensive muscle development. The routine includes specific upper body and lower body workouts, with a focus on compound exercises to build strength. Emphasizing entire lower body training and upper body workouts for muscle mass, this 4-day upper lower split routine is centered around effective training splits, body part training, and muscle group workouts. It features both lower split workout routines and upper split workout routines to ensure a well-rounded workout program for muscle building.

Day 1 - Upper Body A

Day 1 of the upper lower split routine focuses on upper body training, including chest, back, shoulders, and arms. The workout emphasizes compound exercises to promote muscle mass and strength. Incorporating bench press, lat pulldown, overhead press, and bicep curls, the day aims to enhance upper body strength and muscle growth. It's a dedicated upper body day split designed to facilitate muscle training and development, promoting a balanced approach to upper and lower body workout splits.

Day 2 - Lower Body A

Lower Workout part of the split focuses on strengthening the lower body muscles, including quads, glutes, and hamstrings, through compound movements such as squats, the leg press, hip thrusts, and Romanian deadlifts. This routine is designed to promote muscle growth and strength in the lower body, emphasizing muscle development and training splits for optimal results. It is an essential part of the 4-day upper lower split program and contributes significantly to overall lower body strength and muscle mass. Incorporating a day of rest after this intense workout is crucial for recovery and ensuring sustained progress.

Day 3 - Rest

Day 3 in the upper lower split routine is a dedicated day of rest and recovery, essential for muscle building. This rest day provides ample time for muscle recovery, promoting overall training schedule and crucial muscle adaptation. You can take the day completely off, or do something like light cardio.

By allowing for adequate recovery, it prepares the body for the upcoming training sessions, contributing to long-term progress and preventing overtraining and injury. Prioritizing rest in the workout rest day split is fundamental to achieving optimal results in the upper lower split routine.

Day 4 - Upper Body B

On the fourth day of the upper lower split routine, you can target multiple muscle groups with compound exercises to stimulate muscle growth and strength. Incorporate variations of bench press and overhead press to challenge your upper body. Including pull exercises like lat pulldown or pull ups is crucial for strengthening your back. Utilize optimal training volume to progressively overload your muscles and ensure growth. This upper body workout split routine allows for a balanced approach towards muscle development, ensuring that all major muscle groups are adequately trained.

Day 5 - Lower Body B

Engaging the muscle groups in your lower body is key, and compound movements offer a great way to achieve this. Incorporate exercises like the leg press and hip thrusts to build strength effectively. Pay attention to the frequency of your lower body workouts for optimal muscle building in your split routine. 

Day 6 & 7 - Rest or Active Recovery

After a challenging week of workouts, day 6 & 7 are crucial for muscle recovery and growth. Incorporating adequate rest is essential to allow the entire lower body to recover effectively. Active recovery activities, such as light cardio or stretching exercises, can also support the recovery process. These rest days are essential for avoiding overtraining and injuries, making it vital to plan rest or active recovery based on individual training schedules. Understanding the importance of rest and active recovery is key to optimizing overall performance and results.

Warming Up and Cooling Down

Importance lies in warming up before a workout to prevent injury and enhance performance. This can be achieved through dynamic stretching and foam rolling. Cooling down after a workout aids in recovery and can be done using static stretching and a foam roller. Incorporate these methods into your 4 day upper lower split routine for optimal results.

Importance and Techniques of Warming Up

Before starting your training session, it's crucial to prepare your muscles, tendons, and ligaments. You can achieve this by incorporating dynamic stretches and light cardio into your warm-up routine. By doing so, you increase your body temperature and blood flow, thereby preventing injuries. It's important to tailor your warm-up routine to your individual workout plan and select exercises suitable for a full-body split routine.

Importance and Techniques of Cooling down

After completing a rigorous upper lower split workout, cooling down is essential to promote muscle recovery and reduce soreness. Incorporating static stretching exercises helps in bringing the heart rate and body temperature back to normal levels, aiding in the relaxation and recovery of muscles. Implementing foam rolling further enhances muscle relaxation and recovery. It's important that the cooling down routine complements the intensity of the upper lower split workout program, ensuring a balanced approach to training. By incorporating these techniques, individuals can experience improved recovery and better performance during subsequent workouts.

Progressing with the Upper/Lower Workouts

Understanding progressive overload is crucial for the upper lower split. Incorporate varied exercises and intensity techniques like drop sets and supersets. Emphasize proper form to prevent injuries and optimize results. Adjust your workout plan based on goals and fitness level, gradually increasing volume and intensity over time. By implementing these strategies, you can effectively progress with your upper/lower workouts while avoiding plateaus and seeing continuous improvements.

Tracking Your Progress

Monitoring your training volume and day-to-day workouts is crucial for assessing progress in your bro split routine. By tracking the number of reps, sets, and weights lifted, you can effectively gauge your progression and make necessary adjustments to your lower workout split. Keeping a training diary will enable you to evaluate your workout routine, muscle growth, and overall performance. Utilizing a training schedule allows for assessment of training splits and muscle building, ensuring that your upper day and lower day are optimized for results. Observing muscle mass and strength gains is essential to measure the success of your 4 day upper lower split routine.

When and How to Increase Intensity

To elevate the intensity, consider modifying the workout plan to encompass an advanced lifters' program. For intermediate lifters, increasing the training frequency can be instrumental. Introduce progressive overload techniques to enhance strength and adjust training volume and exercise selection for optimal muscle growth. Compound movements can be incorporated to induce metabolic stress and stimulate muscle building. By strategically implementing these adjustments, you can effectively intensify your workouts and take your training to the next level.

Benefits of the Upper Lower Split

Optimizing your training schedule with an upper lower split allows for comprehensive whole-body muscle development. By promoting rest days, this program facilitates muscle recovery and growth. Balancing upper and lower body workouts throughout the training week enhances overall muscle building. The full-body split routine contributes to a well-rounded training program aimed at maximizing muscle development. Additionally, the focus on push and pull workouts within the upper lower split program ensures a well-rounded approach to strength training. This split also offers the flexibility to cater to different fitness levels and preferences, making it an enjoyable and satisfying workout routine.

Flexibility of the Training Program

Experience the freedom and adaptability of the 4 day upper lower split, allowing you to cover the entire body in just four training days. This program offers the flexibility to adjust training volume and intensity based on your personal fitness goals, enabling you to tailor the workouts to your specific needs. With built-in rest days between training sessions, you can prevent overtraining, promote muscle growth, and ensure ample time for recovery. This routine can accommodate varying workout schedules and individual lifestyles, making it suitable for all levels of lifters.

Effectiveness for Different Levels of Lifters

For lifters of all levels, the 4-day upper lower split routine proves to be effective. It caters to beginners, intermediate, and advanced lifters, allowing progressive overload for building muscle mass and strength. This split training effectively targets different muscle groups, promoting muscle growth and development. Additionally, it's adaptable to individual muscle group needs, aiding in overall muscle building and training. Whether for beginners starting their fitness journey or advanced lifters aiming to enhance strength and muscle, the upper lower split routine offers benefits for all levels, making it a versatile and comprehensive choice.

Enjoyable and Satisfying Workouts

Engaging in the 4 day upper lower split offers enjoyable and varied workout routines. This training program allows tailoring exercises to target specific muscle groups, ensuring satisfying workouts that promote muscle growth and development. Enjoyable training sessions contribute to long-term adherence, and the mix of exercises adds enjoyment and variation to the workout program. The split routine ensures satisfaction in targeting specific muscle groups, contributing to a sense of accomplishment and contentment in each training session.

Customizing the Upper Lower Split

Tailoring the upper lower split routine enables personalized training to meet specific fitness goals, allowing for a focus on specific muscle groups and desired muscle development. You can adapt the routine to emphasize certain muscles for hypertrophy or strength, depending on your fitness objectives. This customization caters to individual training preferences and facilitates muscle group emphasis, ensuring a tailored workout plan. Incorporating a variety of exercises for the upper day and lower day enhances the flexibility of the training program, providing an enjoyable and satisfying workout experience. Most frequently asked questions about customization revolve around adjusting for strength focus, fat loss, and hypertrophy, showcasing the adaptability of the upper lower split routine.

Adjusting for Strength Focus

When focusing on building strength, tailor the 4 day upper lower split routine to emphasize compound movements. Adjust training volume and exercise selection to prioritize strength and power. This split routine supports progressive overload, promoting strength-focused training and muscle growth through compound exercises. Optimize the split routine for strength gains by adjusting the emphasis to target specific muscle groups for maximum strength development.

Adjusting for Fat Loss

When tailoring the upper lower split routine, consider customizing it to incorporate metabolic stress for fat loss. Adjust the training volume and workout plan to include exercises conducive to fat loss, optimizing the split routine to focus on metabolic stress for effective fat burning. By incorporating exercises and a training schedule that promote fat burning, you can enhance the metabolic stress, supporting your fat loss and body composition goals. It's essential to adapt the split routine to support fat loss and optimize metabolic stress for effective fat burning, ensuring that your workout plan aligns with your fitness objectives.

Adjusting for Hypertrophy

When customizing the 4-day upper lower split routine, it's essential to tailor the training volume, exercise selection, and rest periods to specifically support muscle hypertrophy. By emphasizing exercises conducive to muscle hypertrophy and optimizing the split routine for hypertrophy training, you can effectively promote muscle mass and size gains. This customization focuses on muscle building, aiding in the development of muscle mass. Additionally, adjusting the split routine to prioritize hypertrophy training optimizes muscle growth and development, aligning with the goal of achieving muscle hypertrophy.

Comparing Upper Lower Split With Other Training Splits

When comparing the 4 day upper lower split with other training splits, it's important to consider training frequency and muscle group emphasis. The upper lower split allows for more frequent training of each muscle group compared to full body workouts, promoting overall muscle growth potential. In contrast, when evaluating the upper lower split against push pull legs (PPL), the emphasis on specific muscle groups and the workout split differs. Additionally, the upper lower split routine provides a balance between training volume and muscle group targeting when compared to full body training and push pull legs (PPL). This comparison highlights the versatility of the upper lower split in addressing different fitness goals and training preferences.

Upper Lower Split vs Full Body

When comparing the 4 day upper lower split with full body workouts, it's essential to consider training frequency and muscle group emphasis. The upper lower split provides higher workout frequency and focuses on specific muscle groups during each session. In contrast, full body training offers a lower frequency but involves working on all major muscle groups in each session. Additionally, the upper lower split allows for more targeted training volume, optimizing muscle growth potential for each specific muscle group. This approach differs from full body workouts, which distribute training volume across all muscle groups in a single session.

Upper Lower Split vs Push Pull Legs (PPL)

When comparing the 4 day upper lower split with push pull legs (PPL), it's essential to consider muscle group emphasis and workout split. The upper lower split routine offers a balanced approach to targeting different muscle groups, whereas the push pull legs (PPL) focuses on specific muscle groups in each workout session. Additionally, evaluating training session frequency and muscle group targeting is crucial. The upper lower split provides a balanced training approach, targeting each muscle group twice a week, while push pull legs (PPL) may vary in frequency. 

Assessing workout frequency and muscle building effectiveness is also important. The upper lower split offers a consistent training schedule with a day of rest in between, promoting recovery, whereas push pull legs (PPL) may provide a higher frequency with less frequent rest days. Comparing training volume and muscle growth potential is another aspect to consider. The upper lower split allows for a balanced distribution of training volume across all muscle groups, promoting overall muscle development, whereas push pull legs (PPL) emphasizes specific muscle groups in each session, potentially impacting overall muscle growth. Lastly, evaluating training frequency and muscle group training is essential. 

The upper lower split provides a structured approach to training, ensuring each muscle group is adequately trained, whereas push pull legs (PPL) may require careful planning to avoid overtraining or undertraining certain muscle groups.


Is the 4 Day Upper Lower Split enough to see gains?

Yes, the 4 day upper lower split is more than enough to see progress. However, you have to take into consideration what you are doing during your workouts, your diet and supplementation regimens, your sleep schedule, and your recovery protocol if you want to see progress.

Is the 4 Day Upper Lower Split good for bodybuilding and powerlifting?

While this may not be the most optimal split for bodybuilding and powerlifting, you can certainly use it to train for each of these sports. Again, just take into consideration things like diet, sleep, supplementation, and recovery.

Boostcamp: The Best Place to Find 4 Day Upper Lower Splits

To help you find some new 4 Day Upper Lower worjout programs and maximize your strength and muscle gains, consider using the Boostcamp App. The Boostcamp app is a top of the line workout app, that offers free science-based workout routines, advanced custom program builder, and a workout tracker to help you stay on top of your progress, and make sure that you are hitting your goals and getting where you need to go, so there is no reason to not make progress.

By using the Boostcamp App for your training routine, you'll have all the tools you need to develop a strong mind-muscle connection and break through plateaus, continuing to make progress. Download the Boostcamp App today and take your workouts to the next level!

How Does The 4 Day Upper Lower Split Impact Your Fitness Goals?

The 4 Day Upper Lower Split can have a significant impact on your fitness goals. It optimizes muscle growth and training frequency, allowing for more volume while still providing enough rest and recovery time. This split routine caters to both strength training and muscle building, enhancing metabolic stress and progressive overload for optimal muscle mass. Plus, it effectively divides your training week into upper body, lower body, and rest days.

4 Day Upper Lower Split Conclusion

In conclusion, the 4-day upper lower split is an effective and flexible workout program that can help you achieve your fitness goals. Whether you're a beginner or an experienced lifter, this split allows for customization based on your specific needs. It offers a balanced approach to training, targeting both your upper and lower body on separate days while allowing for rest and recovery. 

By tracking your progress and gradually increasing intensity, you can continue to challenge yourself and make gains in strength, fat loss, or muscle hypertrophy. Compared to other training splits, the 4 day upper lower split offers a variety of benefits, including flexibility, effectiveness, and enjoyable workouts. So, if you're looking for a structured yet adaptable workout routine, give the 4-day upper lower split a try and watch your fitness goals become a reality.

Boostcamp has plenty of free programs that help with both strength and hypertrophy, be sure to check them out and follow Boostcamp on Instagram and subscribe on YouTube!