Upper / Lower Workout Routine (4-Day Split) | Free

Upper Body

6 exercises · ~45 min

1
Barbell Bench PressBarbell
3 × 8-10
2
Bent Over Barbell RowBarbell
3 × 8-10
3
Barbell Shoulder PressBarbell
3 × 8-10
4
Wide-Grip Lat PulldownCable
3 × 8-10
5
Barbell CurlBarbell
3 × 10-12
6
Triceps PushdownCable
3 × 10-12

Lower Body

6 exercises · ~45 min

1
Barbell SquatBarbell
3 × 8-10
2
Romanian DeadliftBarbell
3 × 8-10
3
Leg PressMachine
3 × 8-10
4
Standing Leg CurlMachine
3 × 10-12
5
Seated Calf RaiseMachine
3 × 12-15
6
PlankBodyweight
3 × 12-15

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Upper / Lower questions, answered

How many days a week is an upper/lower split?

Four: two upper days and two lower days, usually Monday, Tuesday, Thursday, Friday. It also runs on three days by alternating.

Is upper/lower better than full body?

It is a step up, not an upgrade for everyone. Choose it when three full body days a week are a habit and sessions are running long.

What goes in an upper day?

A horizontal press, a vertical press, a row, a pulldown or pull-up, then arms and shoulders.

Other routines

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