Upper/Lower Split
Difficulty
Intermediate
Duration
4 Days/Week
Equipment
Full Gym Equipment
Best For
Balanced Strength
Overview
The Upper/Lower split is perfect for intermediate lifters who want to train frequently while maintaining good recovery. This 4-day routine splits your training into upper body and lower body days, allowing you to hit each muscle group twice per week.
Weekly Schedule
Upper Power Day
1. Barbell Bench Press
4 sets x 4-6 reps | Rest: 3 min
2. Barbell Rows
4 sets x 4-6 reps | Rest: 3 min
3. Overhead Press
3 sets x 5-7 reps | Rest: 2 min
4. Pull-ups
3 sets x 5-8 reps | Rest: 2 min
Lower Power Day
1. Barbell Back Squat
4 sets x 4-6 reps | Rest: 3 min
2. Deadlifts
3 sets x 3-5 reps | Rest: 3 min
3. Leg Press
3 sets x 6-8 reps | Rest: 2 min
4. Leg Curls
3 sets x 8-10 reps | Rest: 90 sec
Upper Hypertrophy Day
1. Incline Dumbbell Press
3 sets x 8-10 reps | Rest: 90 sec
2. Dumbbell Rows
3 sets x 8-10 reps | Rest: 90 sec
3. Lateral Raises
3 sets x 12-15 reps | Rest: 60 sec
4. Barbell Curls
3 sets x 8-10 reps | Rest: 60 sec
5. Tricep Dips
3 sets x 8-10 reps | Rest: 60 sec
Lower Hypertrophy Day
1. Leg Press
4 sets x 8-10 reps | Rest: 2 min
2. Leg Extensions
3 sets x 10-12 reps | Rest: 90 sec
3. Leg Curls
3 sets x 10-12 reps | Rest: 90 sec
4. Walking Lunges
3 sets x 12 reps/leg | Rest: 60 sec
5. Calf Raises
3 sets x 15-20 reps | Rest: 60 sec
Download Your Routine
Get this complete Upper/Lower split as a PDF with tracking sheets.