Muscle Building
The main training outcome this template is built around.
Workout template
4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
Intermediate
A quick way to gauge how simple or advanced the structure feels.
60 min
Use this to match the template to your actual weekly schedule.
Intermediate
Someone beyond the beginner stage who wants structure without a five- or six-day schedule.
Barbell, Dumbbell, Cable, Machine
These are the main tools you will usually need to run the workout as written.
4 days / week
Use this to decide whether the template fits the time you can realistically train each week.
Warm-up guidance
Warm up separately for the first press or squat on each day, then take one lighter set before the next big lift.
Progression guidance
Rotate your focus between load on the first compounds and rep quality on the secondary work.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
Ab Crunch Machine
Ab Crunch Machine is a intermediate strength that mainly trains your core using machine.
View exerciseAb Crunch Machine
Ab Crunch Machine is a intermediate strength that mainly trains your core using machine.
View exerciseAlternate Hammer Curl
Alternate Hammer Curl is a beginner strength that mainly trains your arms using dumbbell.
View exerciseAlternate Hammer Curl
Alternate Hammer Curl is a beginner strength that mainly trains your arms using dumbbell.
View exerciseAlternate Incline Dumbbell Curl
Alternate Incline Dumbbell Curl is a beginner strength that mainly trains your arms using dumbbell.
View exerciseAlternate Incline Dumbbell Curl
Alternate Incline Dumbbell Curl is a beginner strength that mainly trains your arms using dumbbell.
View exerciseRelated workouts
More templates built for a similar goal.
Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutArm Workout
A focused arm session with direct biceps and triceps volume you can recover from.
View workoutRelated tools
Related calculators for this workout.
Use these tools when you want to turn the workout into a clearer calorie target, protein target, strength checkpoint, or training-volume plan.
FAQ
Common questions about 4-Day Upper Lower Split.
Use these quick answers as a starting point, then compare the plan to your real schedule, equipment, and recovery.
Who is 4-Day Upper Lower Split best for?
Someone beyond the beginner stage who wants structure without a five- or six-day schedule.
How often should I run 4-Day Upper Lower Split?
This template is structured around about 4 training days per week.
Can I swap exercises in 4-Day Upper Lower Split?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
Rotate your focus between load on the first compounds and rep quality on the secondary work.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.