upper lower split

Upper Lower Split

Free upper lower split workout template with a balanced 4-day schedule, exercises, progression tips, and Gym Log import.

Level

Beginner to Intermediate

Goal

Train each half of the body twice weekly with manageable session length.

Frequency

4 training days per week.

Equipment

Barbell, dumbbells, bench, cable or row station, and lower-body setup.

Beginner Strength Hypertrophy Home Gym

An upper lower split is one of the best choices for lifters who want more training frequency than a basic 3-day plan without living in the gym. By training upper body twice and lower body twice each week, you get regular practice on your main lifts and enough weekly volume to support both strength and muscle gain.

This template uses a clean four-day structure with a slightly heavier start to the week and a second pass later in the week that adds hypertrophy-friendly work. It is practical, scalable, and easy to personalize after import if you want more dumbbell work, more machine work, or extra shoulder and arm volume.

Weekly schedule

This upper lower split is organized as a 4 training days per week. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.

Upper 1

Starts on your chosen date

Heavier upper-body strength emphasis

Bench Press — 4 x 5-6
Barbell Row — 4 x 6-8
Overhead Press — 3 x 6-8
Pull-Ups or Lat Pulldown — 3 x 8-10
Triceps + Biceps Superset — 2-3 rounds

Lower 1

1 day later

Heavier squat-focused lower session

Back Squat — 4 x 5-6
Romanian Deadlift — 3 x 6-8
Split Squat — 3 x 8-10
Leg Curl — 3 x 10-12
Calf Raise — 3 x 12-20

Upper 2

3 days later

Secondary upper-body volume session

Incline Dumbbell Press — 4 x 8-10
Chest-Supported Row — 4 x 8-10
Seated Dumbbell Press — 3 x 8-10
Lateral Raise — 3 x 12-15
Cable Fly or Push-Up — 2-3 sets

Lower 2

4 days later

Deadlift and posterior-chain emphasis

Deadlift — 3 x 3-5
Front Squat or Goblet Squat — 3 x 8-10
Hip Thrust — 3 x 8-12
Leg Extension — 3 x 12-15
Core Work — 2-3 sets

Why this template works

Excellent balance between frequency and recovery.
Easy to progress for strength or hypertrophy goals.
Works well for home gyms and commercial gyms.
Straightforward to map onto a weekly calendar.

Who should use this workout

This routine is best for people who want a clear structure they can follow right away. It is especially useful for:

Lifters ready to move beyond a 3-day beginner plan.
People who want a dependable four-day schedule.
Users who like repeating a weekly training rhythm.

Track this workout properly

You can follow this workout manually, but tracking your sets, reps, and progression is what actually drives results. Gym Log automatically places each session on your calendar so you can focus on lifting instead of remembering what you did last time.

Import the workout in one click.
Log your sets and reps as you train.
Track progression week over week.
Never lose your workout history again.

Start tracking this workout →

Download this workout

Prefer to use the plan offline? Create a free Gym Log account or sign in to unlock instant PDF and Excel downloads.

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Coaching notes

Keep your first upper and lower days slightly heavier and your second pair slightly lighter.
Do not turn every movement into a max effort lift.
Track top sets and back-off work so progression stays visible.

Frequently asked questions

Is upper lower better than push pull legs?

It depends on your schedule. Upper lower often fits better when you want four training days instead of three or six.

How long should upper lower workouts be?

Most sessions land in the 45 to 75 minute range when you keep the exercise list focused.