Achieve your muscle-building goals with this structured 4-day upper/lower workout split. This program strategically balances compound exercises, machines, and cables while incorporating 3-second negatives to maximize hypertrophy.
Why Choose an Upper/Lower Split?
Upper/lower workout splits are considered one of the most effective training styles for building lean muscle naturally. This approach optimizes training frequency, intensity, and volume while allowing for adequate recovery.
This method enhances muscle growth by incorporating:
- Mechanical tension – Lifting heavy weights with controlled movements.
- Muscle damage – Creating micro-tears in muscle fibers for growth.
- Metabolic stress – Pushing muscles to fatigue for hypertrophy.
By dividing workouts between the upper and lower body, you can train with maximum effort while ensuring sufficient recovery.
What is an Upper/Lower Split?
An upper/lower workout split divides training into two categories:
- Upper Body Days: Chest, shoulders, back, biceps, triceps, traps, forearms, and core.
- Lower Body Days: Quads, hamstrings, glutes, calves, lower back, and core.
Some variations include pairing an upper body session with a lower body muscle group that needs additional focus.
Can Beginners Follow an Upper/Lower Split?
Yes! Upper/lower splits are suitable for all levels. Beginners can reduce workout volume or adjust frequency based on recovery needs. If necessary, beginners can modify the schedule to train 3 times a week instead of 4.
Example Beginner Schedule:
- Monday: Upper Body
- Tuesday: Rest
- Wednesday: Lower Body
- Thursday: Rest
- Friday: Upper Body
- Saturday & Sunday: Rest
4-Day Upper/Lower Workout Schedule
This program includes compound movements for strength, isolation exercises for muscle definition, and 3-second negatives for controlled muscle engagement.
Workout Plan:
- Monday: Upper Body
- Tuesday: Lower Body
- Wednesday: Rest
- Thursday: Upper Body
- Friday: Lower Body
- Saturday & Sunday: Rest
Upper Body Workout
- Chest: 3 sets (compound movement)
- Back: 3 sets (compound movement)
- Shoulders: 3 sets (compound movement)
- Chest: 2 sets (isolation/machine, 3-second negatives)
- Back: 2 sets (isolation/machine, 3-second negatives)
- Shoulders: 2 sets (isolation/machine, 3-second negatives)
- Triceps: 3 sets (isolation/cable, 3-second negatives)
- Biceps: 3 sets (isolation/cable, 3-second negatives)
Lower Body Workout
- Quads: 3 sets (compound movement)
- Hamstrings: 3 sets (compound movement)
- Calves: 3 sets (machine/isolation)
- Quads: 2 sets (isolation/machine, 3-second negatives)
- Hamstrings: 2 sets (isolation/machine, 3-second negatives)
- Calves: 2 sets (isolation/machine, 3-second negatives)
- Abs: 3 sets (machine/cable)
- Lower Back/Obliques: 3 sets (machine/cable)
Maximize Your Gains
- Keep rest periods short (~45-60 seconds) for hypertrophy.
- Gradually increase weights while maintaining proper form.
- Stay consistent and track your progress.
- Optimize recovery with adequate sleep, hydration, and nutrition.
This 4-day split is an excellent choice for building lean muscle, whether you’re training at the gym or at home.
Monday: Upper Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 3 | 6-12 |
| Barbell Row | 3 | 6-12 |
| Seated Overhead Dumbbell Press | 3 | 8-12 |
| Pec Dec – 3 sec negative | 2 | 10-12 |
| V-Bar Lat Pull Down – 3 sec negative | 2 | 10-12 |
| Side Lateral Raise | 2 | 10-15 |
| Cable Tricep Extensions – 3 sec negative | 3 | 8-12 |
| Cable Curls – 3 sec negative | 3 | 8-12 |
Tuesday: Lower Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3 | 6-12 |
| Stiff Leg Deadlifts | 3 | 8-12 |
| Standing Calf Raise | 3 | 10-15 |
| Leg Extensions – 3 sec negative | 2 | 10-12 |
| Leg Curl – 3 sec negative | 2 | 10-12 |
| Seated Calf Raise – 3 sec negative | 2 | 10-12 |
| Cable Crunch – 3 sec negative | 3 | 10-12 |
| Cable Pull Through w/Rope | 3 | 10-12 |
Thursday: Upper Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Bench Press | 3 | 8-12 |
| Rack Deadlifts – 3″ to 5″ off ground | 3 | 5-8 |
| Military Press | 3 | 8-12 |
| Machine Chest Press – 3 sec negative | 2 | 8-12 |
| Pull Ups or Machine Rows – 3 sec negative | 2 | 8-12 |
| Machine Shoulder Press – 3 sec negative | 2 | 8-12 |
| Dumbbell Curls – 3 sec negative | 3 | 8-12 |
| Machine Tricep Dip – 3 sec negative | 3 | 8-12 |
Friday: Lower Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 3 | 10-20 |
| Dumbbell Stiff Leg Deadlifts | 3 | 8-12 |
| Leg Press Calf Raise | 3 | 10-15 |
| Hack Squat | 2 | 8-12 |
| Seated Leg Curl – 3 sec negative | 2 | 10-12 |
| Seated Calf Raise – 3 sec negative | 2 | 10-12 |
| Planks | 3 | 60 sec |
| Hyperextension | 3 | 10-12 |
