Upper Lower Split (4-Day)
This split divides your training into two upper body days and two lower body days per week. It offers higher frequency per muscle group than a "bro-split" while allowing more recovery days than PPL. Ideal for intermediates.
Weekly Schedule
- Monday: Upper Body A (Strength Focus)
- Tuesday: Lower Body A (Squat Focus)
- Wednesday: Rest
- Thursday: Upper Body B (Hypertrophy Focus)
- Friday: Lower Body B (Hinge/Deadlift Focus)
- Saturday: Rest
- Sunday: Rest
The Workouts
Upper Body A (Strength)
- Bench Press: 3 sets x 5-8 reps
- Barbell Row: 3 sets x 6-8 reps
- Overhead Press: 3 sets x 6-8 reps
- Weighted Pull-ups: 3 sets x 6-8 reps
- Skullcrushers: 3 sets x 8-10 reps
- Barbell Curls: 3 sets x 8-10 reps
Lower Body A (Squat Focus)
- Back Squat: 3 sets x 5-8 reps
- Romanian Deadlift: 3 sets x 8-10 reps
- Leg Press: 3 sets x 10-12 reps
- Leg Curls: 3 sets x 10-12 reps
- Calf Raises: 4 sets x 10-15 reps
- Planks: 3 sets x 60 sec
Upper Body B (Hypertrophy)
- Incline Dumbbell Press: 3 sets x 8-12 reps
- Lat Pulldown: 3 sets x 10-12 reps
- Dumbbell Shoulder Press: 3 sets x 10-12 reps
- Cable Rows: 3 sets x 10-12 reps
- Lateral Raises: 4 sets x 12-15 reps
- Tricep Pushdowns: 3 sets x 12-15 reps
- Hammer Curls: 3 sets x 12-15 reps
Lower Body B (Hinge Focus)
- Deadlift: 3 sets x 5 reps
- Front Squat or Hack Squat: 3 sets x 8-10 reps
- Bulgarian Split Squat: 3 sets x 10-12 reps
- Leg Extensions: 3 sets x 12-15 reps
- Seated Calf Raises: 4 sets x 15-20 reps
- Hanging Leg Raises: 3 sets x 10-15 reps