Free program · Build Muscle
Upper Lower Split
A four-day split alternating upper and lower body sessions. Hits each muscle group twice a week with built-in recovery, making it one of the most sustainable splits for steady muscle gain.
Goal
Build Muscle
Days per week
4
Level
Beginner to Intermediate
Duration
Ongoing
Who it is for
Anyone training 4 days a week who wants a balanced, time-efficient muscle-building routine.
The program
Day 1 — Upper
Barbell Bench Press 4 x 6-8
Bent-Over Barbell Row 4 x 8-10
Overhead Press 3 x 8-10
Lat Pulldown 3 x 10-12
Barbell Curl 3 x 12
Tricep Pushdown 3 x 12
Day 2 — Lower
Barbell Back Squat 4 x 6-8
Romanian Deadlift 3 x 8-10
Leg Press 3 x 12-15
Leg Curl 3 x 12-15
Standing Calf Raise 4 x 15-20
Day 3 — Upper
Incline Dumbbell Press 4 x 8-10
Seated Cable Row 4 x 10-12
Dumbbell Shoulder Press 3 x 10-12
Pull-Up 3 x failure
Lateral Raise 4 x 15
Dumbbell Hammer Curl 3 x 12
Day 4 — Lower
How to progress
Increase weight when you hit the top of the rep range on every set. Aim to beat the previous week's numbers.
Remember: Consistency beats perfection. Stick to the program for the full duration before judging results. Pair it with proper nutrition and sleep for the best outcome.