The Upper/Lower Split (A Great 4-Day Routine)

If you can train 4 days a week, the upper/lower split hits the sweet spot — each muscle twice a week, with plenty of recovery. Here’s how to run it.

How it works

You alternate upper-body and lower-body days, usually 4× a week (e.g. Upper / Lower / rest / Upper / Lower). This trains each muscle twice weekly — great for growth — while giving muscles 2–3 days to recover between hits.

A sample layout

• Upper: a press (bench/OHP), a row/pull-up, some shoulder + arm work.
• Lower: squat, hinge (RDL/deadlift), leg accessory, calves, core.
• Progress with overload; aim for ~10–20 sets per muscle per week.

Compared to PPL (6 days) it needs fewer days; compared to full-body it splits the workload so sessions aren’t too long.

Quick answers

Is upper/lower better than PPL?

For 4 days a week, upper/lower is ideal; PPL suits 6 days. Both train muscles twice weekly — pick by your schedule.

Can beginners do an upper/lower split?

Yes — it’s beginner-friendly and effective. A full-body 3-day plan also works well early on.

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