4 Day Upper Lower Program
Written by Dr. Swole
Published on Oct 18, 2023
4,432 athletes joined
Dr. Swole's most popular free bodybuilding program
4.20
(93 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.
PROGRAM OVERVIEW
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length7 weeks
- Days Per Week4 days
- Time Per Workout60 minutes
VARIATION
Variation 1
Variation 2
Moderate Volume
- Program Length7 weeks
- Days Per Week4 days
- Recommended DaysMon, Wed, Fri, Sat
- Variation Description
- If you are a novice-intermediate lifter and have experience doing a bodybuilding program
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.2%
Middle Delts
9.8%
Front Delts
9.7%
Upper Back
9.5%
Biceps
9.4%
Glutes
8.4%
Hamstrings
8.4%
Lats
8.2%
Triceps
7.1%
Chest
5.9%
Calves
4.3%
Lower Back
3.2%
Abs
1.7%
Adductors
1.2%
Forearms
1.1%
Rear Delts
1%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WHAT PEOPLE ARE SAYING(93 ratings)
Only ratings with written feedback are displayed here.
4.20 / 5
Brook T.Age 18, Man
5 days ago
Pretty Solid
Boostcamp UserMan
14 days ago
Good for novice and intermediate players
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START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings