Upper/Lower 4-Day Split

A versatile 4-day split that alternates upper-body and lower-body sessions across the week. Each major movement pattern is hit twice weekly, balancing frequency and volume well for intermediate lifters.

Intermediate lifters who want balanced coverage across 4 days per week. Adaptable for strength or hypertrophy focus based on rep scheme.

Four sessions per week, alternating upper and lower. Each session: 1-2 main compound lifts followed by 3-5 accessories.

Linear progression on compound lifts (2.5-5 kg per session / per week depending on experience). Rep/set progression on accessories.

Upper/lower 4-day is a long-standing strength-training community standard. The structure appears in coaching writing from Rippetoe, DeFranco, Jim Wendler, and dozens of others — no single author.