4-Day Upper/Lower Split
If you train four days a week, an upper/lower split done twice each is the easiest setup to stick with. You get to hit every muscle twice a week.
Upper A (Mon)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 sets | 6–10 reps | 2 min |
| Barbell Row | 4 sets | 6–10 reps | 2 min |
| Dumbbell Shoulder Press | 4 sets | 6–10 reps | 2 min |
| Lat Pulldown | 4 sets | 6–10 reps | 2 min |
| Dumbbell Curl | 3 sets | 10–15 reps | 1 min 15 sec |
| Cable Pushdown | 3 sets | 10–15 reps | 1 min 15 sec |
Lower A (Tue)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 sets | 6–10 reps | 2 min |
| Romanian Deadlift | 4 sets | 6–10 reps | 2 min |
| Leg Press | 4 sets | 6–10 reps | 2 min |
| Lying Leg Curl | 3 sets | 10–15 reps | 1 min 15 sec |
| Standing Calf Raise | 3 sets | 10–15 reps | 1 min 15 sec |
Upper B (Thu)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Dumbbell Press | 4 sets | 6–10 reps | 2 min |
| Seated Cable Row | 4 sets | 6–10 reps | 2 min |
| Machine Shoulder Press | 4 sets | 6–10 reps | 2 min |
| One-Arm Dumbbell Row | 4 sets | 6–10 reps | 2 min |
| Dumbbell Lateral Raise | 3 sets | 10–15 reps | 1 min 15 sec |
| Hammer Curl | 3 sets | 10–15 reps | 1 min 15 sec |
Lower B (Fri)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg Press | 4 sets | 6–10 reps | 2 min |
| Hip Thrust | 4 sets | 6–10 reps | 2 min |
| Bulgarian Split Squat | 4 sets | 6–10 reps | 2 min |
| Leg Extension | 3 sets | 10–15 reps | 1 min 15 sec |
| Cable Crunch | 3 sets | 10–15 reps | 1 min 15 sec |
Tips
- Train Mon and Tue, rest Wed, train Thu and Fri, and rest on the weekend for good recovery.
- Day A and Day B use different exercises, so you work the same muscles from different angles.
- Short on time? Drop the last exercise of the day first.
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