Who this plan is for
This plan is best for lifters who already know the major exercises and can reliably train four times per week.
- Early-intermediate lifters moving beyond three full-body days.
- People who prefer four sessions of roughly 55 to 75 minutes.
- Lifters who recover well from training each region twice weekly.
- Gym members with barbells, dumbbells, cables, and machines.
Weekly schedule
The Monday/Tuesday and Thursday/Friday arrangement leaves a midweek recovery day. Other weekdays work if the sequence preserves recovery.
| Day | Plan | Purpose |
|---|---|---|
| Monday | Upper A | Horizontal press and row emphasis |
| Tuesday | Lower A | Squat emphasis |
| Wednesday | Rest | Recovery or easy activity |
| Thursday | Upper B | Vertical pull and press emphasis |
| Friday | Lower B | Hinge and posterior-chain emphasis |
Warm-up
Use the relevant movements, then add ramp-up sets for the first compound lift. Lower days need the squat and hinge drills; upper days need the shoulder and upper-back drills.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Dynamic Arm Circles | 1 | 10 each direction | 15 sec | Use before upper sessions. |
| Band Pull-Apart | 2 | 12-15 reps | 20 sec | Use before upper sessions without forcing range. |
| Tempo Bodyweight Squat | 1 | 8 reps | 20 sec | Use before lower sessions. |
| Hip Hinge Dowel Drill | 1 | 8 reps | 20 sec | Use before lower sessions. |
The four-day upper/lower program
Keep most sets one to three repetitions from failure. The plan already contains enough work to progress; more exercises are not automatically better.
Upper A
Horizontal pressing and rowing receive the first, highest-quality slots.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Barbell Bench Press | 3 | 5-8 reps | 2-3 min | Use consistent touch point and setup. |
| Chest-Supported Dumbbell Row | 3 | 8-10 reps | 2 min | Avoid turning the row into a shrug. |
| Overhead Press | 3 | 6-10 reps | 2 min | Keep the bar or dumbbells over the midfoot. |
| Lat Pulldown | 3 | 8-12 reps | 90 sec | Control the return overhead. |
| Dumbbell Curl | 2 | 10-15 reps | 60 sec | Keep the upper arm quiet. |
| Triceps Pressdown | 2 | 10-15 reps | 60 sec | Finish with controlled elbow extension. |
Lower A
A squat-led day with moderate posterior-chain work.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Barbell Back Squat | 3 | 5-8 reps | 3 min | Repeat the same stance and depth. |
| Dumbbell Romanian Deadlift | 3 | 8-10 reps | 2 min | Keep tension through the hamstrings. |
| Leg Press | 2 | 10-15 reps | 2 min | Use controlled range. |
| Seated Leg Curl | 2 | 10-15 reps | 75 sec | Pause briefly in the shortened position. |
| Standing Calf Raise | 3 | 8-15 reps | 60 sec | Use full controlled ankle motion. |
Upper B
Vertical pulling leads, followed by a different press and row angle.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Assisted Pull-Up | 3 | 6-10 reps | 2 min | Use the least assistance that preserves clean reps. |
| Incline Dumbbell Bench Press | 3 | 8-12 reps | 2 min | Use a moderate bench angle. |
| Seated Cable Row | 3 | 8-12 reps | 90 sec | Do not lean backward to finish. |
| Cable Rear Delt Fly | 2 | 12-15 reps | 60 sec | Move from the shoulders, not the low back. |
| Rope Hammer Curl | 2 | 10-15 reps | 60 sec | Keep wrists neutral. |
| Rope Triceps Pressdown | 2 | 10-15 reps | 60 sec | Separate the rope without shoulder movement. |
Lower B
The hinge gets priority while unilateral work fills the squat pattern.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Trap Bar Deadlift | 3 | 4-6 reps | 3 min | Reset position before every repetition. |
| Bulgarian Split Squat | 3 | 8-10 each side | 2 min | Use support if balance limits the legs. |
| Barbell Hip Thrust | 3 | 8-12 reps | 2 min | Pause at lockout without arching. |
| Seated Leg Curl | 2 | 10-15 reps | 75 sec | Use a controlled lowering phase. |
| Pallof Press | 2 | 8-12 each side | 60 sec | Resist rotation as the hands extend. |
Make the template fit your life
Let the split adapt when your week changes
DoThis can simplify upper/lower planning by accounting for training days, equipment, completed sets, and recovery instead of making you rebuild the week yourself.
Exercise and equipment alternatives
Use the substitution in the same row, keep the same set and repetition target, and reduce the load while learning the new movement.
| Planned exercise | Alternative | Use it when |
|---|---|---|
| Barbell Back Squat | Leg Press | You do not have a rack or barbell. |
| Barbell Bench Press | Dumbbell Bench Press | You train alone or prefer independent arms. |
| Trap Bar Deadlift | Dumbbell Romanian Deadlift | No trap bar is available. |
| Assisted Pull-Up | Lat Pulldown | The assistance machine is unavailable. |
Progression rules
Progress the first two movements of each day before adding volume to accessories.
- Choose a load at the bottom of the listed range.
- Add repetitions until all working sets reach the top of the range with stable technique.
- Increase load by the smallest practical amount and return to the bottom of the range.
- If several lifts regress for two weeks, reduce one set from each exercise for one week before resuming.
Weekly placement and recovery
- Keep at least one day between Upper A and Upper B, and between Lower A and Lower B.
- Place demanding sport practice away from Lower B when possible.
- If four days becomes unreliable, use the three-day beginner plan rather than repeatedly missing half the split.
Common programming questions
Is upper/lower good for beginners?
It can work, but most true beginners learn faster with fewer exercises and three full-body days. Upper/lower becomes attractive once four weekly sessions are realistic.
Can I run upper/lower on four consecutive days?
It is possible, but the quality of later sessions may suffer. The midweek rest arrangement is the better default.
How long should I run the split?
Keep it while performance progresses and the schedule remains sustainable. Change individual exercises only when there is a clear reason.
Safety and limitations
Use spotter arms or a competent spotter for barbell pressing and squatting. Replace movements that cannot be performed safely with your available setup.
This article provides general wellness education, not medical advice, diagnosis, rehabilitation, or individualized treatment.
Sources
Prepared by the DoThis Editorial Team using the cited evidence and exercise names verified against the DoThis catalog. No professional clinical review is claimed.
- Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical PerformanceAmerican College of Sports Medicine / PubMed
- Dose-response relationship between weekly resistance training volume and muscle massJournal of Sports Sciences / PubMed
- Progression Models in Resistance Training for Healthy AdultsAmerican College of Sports Medicine / PubMed
Make the template fit your life
Let the split adapt when your week changes
DoThis can simplify upper/lower planning by accounting for training days, equipment, completed sets, and recovery instead of making you rebuild the week yourself.