Upper / lower split (4 days)
A 4-day gym routine split into upper and lower body, with barbell basics and accessories, to build strength and muscle with a good balance of volume and rest.
| Days per week | 4 |
| Session length | ≈ 75 min |
Use this routine in GymTracking
The upper / lower split is one of the most efficient structures for people with some experience: every muscle group is trained twice a week, with enough time to recover between sessions. This routine is for someone with no injuries or limitations, since it includes squats, deadlifts and lunges.
How it is organized
- Lower A (quads): barbell squat, leg press and lunges.
- Upper A (strength): heavy bench press and barbell row.
- Lower B (posterior chain): deadlift, hip thrust and Bulgarian split squat.
- Upper B (hypertrophy): pull-ups, incline press and shoulder and arm work.
A typical week: Monday lower A, Tuesday upper A, Thursday lower B, Friday upper B.
How to progress
- On the barbell lifts (squat, bench, row, deadlift), rest 2–3 minutes between sets and add 5 lb once you complete all reps.
- On accessories, rest 60–90 seconds and progress reps first.
- Every 6 to 8 weeks, do a week with half the sets to recover.
Warm-up
Start each session with 5–8 minutes of easy cardio and two or three ramp-up sets of the first exercise, increasing the weight gradually.
If a joint bothers you, copy the routine to GymTracking and use the Swap button to replace exercises with others for the same muscle group that do not load it.
Day 1: Lower A: quads
| Exercise | Suggested sets |
|---|---|
| Barbell back squat | 4 × 8 |
| Leg press | 3 × 10 |
| Romanian deadlift | 3 × 10 |
| Walking lunges | 3 × 10 per leg |
| Standing calf raise | 4 × 12 |
| Front plank | 3 × 45 s |
Day 2: Upper A: strength
| Exercise | Suggested sets |
|---|---|
| Barbell bench press | 4 × 8 |
| Barbell bent-over row | 4 × 8 |
| Seated dumbbell shoulder press | 3 × 10 |
| Lat pulldown | 3 × 10 |
| Barbell curl | 3 × 10 |
| Cable triceps pushdown | 3 × 12 |
Day 3: Lower B: posterior chain
| Exercise | Suggested sets |
|---|---|
| Conventional deadlift | 4 × 6 |
| Barbell hip thrust | 4 × 10 |
| Bulgarian split squat | 3 × 10 per leg |
| Leg curl (seated or lying) | 3 × 12 |
| Seated calf raise | 3 × 15 |
| Ab wheel rollout | 3 × 10 |
Day 4: Upper B: hypertrophy
| Exercise | Suggested sets |
|---|---|
| Pull-ups | 4 × max |
| Incline dumbbell press | 3 × 10 |
| One-arm dumbbell row | 3 × 10 per arm |
| Dumbbell lateral raise | 3 × 15 |
| Face pull | 3 × 15 |
| Hammer curl | 3 × 12 |
| Overhead triceps extension | 3 × 12 |
| Incline treadmill walk | 15-20 min |
Copy it to your account: swap exercises, log your sets and see your calendar.
Use this routine in GymTrackingIf you have an injury, pain or a medical condition, check with a professional before doing this exercise.