The Definitive 4-Day Workout Split | A Full Week of Upper/Lower Training That Builds Muscle
Running four days a week as an upper/lower split makes it easy to keep every muscle at two sessions and 12-20 sets per week. It's one of the layouts that balances time, frequency, and recovery well, not the single right answer.
Here's a ready-to-run week of programming built around Monday, Tuesday, Thursday, and Friday.
Why upper/lower is the best 4-day split
Divide four days into upper and lower and you get two upper and two lower sessions: every muscle automatically lands at twice a week. With half the body per session, workouts stay at 60-75 minutes while leaving room for plenty of sets per muscle. A 3- or 4-way split on 4 days drops each muscle to once a week, so for muscle growth, upper/lower is the most rational choice.
Upper body days (Upper A / B)
| Upper A | Sets x reps |
|---|---|
| Bench Press | 4x6-8 |
| Bent-Over Row | 4x8-10 |
| Overhead Press | 3x8-12 |
| Lat Pulldown | 3x10-12 |
| Lateral Raise | 3x12-15 |
| Biceps Curl | 2x10-15 |
| Upper B | Sets x reps |
|---|---|
| Incline Dumbbell Press | 4x8-10 |
| Seated Row | 4x8-12 |
| Chest Press or Dips | 3x10-12 |
| Face Pull | 3x12-15 |
| Triceps Pushdown | 3x10-15 |
| Incline Curl | 2x10-15 |
Lower body days (Lower A / B)
| Lower A | Sets x reps |
|---|---|
| Squat | 4x6-8 |
| Romanian Deadlift | 3x8-10 |
| Leg Press | 3x10-12 |
| Leg Curl | 3x10-15 |
| Calf Raise | 3x10-15 |
| Lower B | Sets x reps |
|---|---|
| Deadlift or Hip Thrust | 4x5-8 |
| Bulgarian Split Squat | 3x8-12 |
| Leg Extension | 3x12-15 |
| Leg Curl | 3x10-15 |
| Calf Raise | 3x12-20 |
Laying out the week and managing recovery
The base layout: Monday Upper A, Tuesday Lower A, Thursday Upper B, Friday Lower B. Even on back-to-back days you're alternating upper and lower, so each muscle always gets at least two full days off. The weekend is complete rest, so recovery takes care of itself. If your weights start slipping late in the week, that's a deload signal: don't force more volume, back the load off for a while and let the fatigue drain. Run every set at RIR 1-3 and focus on one thing only: beating your last logged numbers.
FAQ
- Should I start the week with upper or lower body?
- Either works. That said, legs generate the most fatigue, so putting them early in the week keeps them from dragging down later sessions. It's also effective to schedule the muscle you most want to grow first, on your freshest day.
- Will my arms and shoulders grow enough on 4 days?
- Yes. The presses and rows on upper days give shoulders and arms substantial indirect work. Add the lateral raises and curls built into each session and your arms and shoulders get twice-weekly training with plenty of sets.
- Can I train on days other than Mon/Tue/Thu/Fri?
- Absolutely. As long as upper and lower alternate and the same muscle gets at least one full day between sessions, the layout is up to you. Tue/Wed/Fri/Sat works just as well.
Key takeaways
- On 4 days a week, upper/lower automatically trains every muscle twice
- The golden frequency: 60-75 minute sessions with plenty of sets per muscle
- Upper A/B and Lower A/B vary the accessories while keeping the core lifts fixed
- Weights dropping late in the week is a deload signal
References
- Effects of Resistance Training Frequency on Muscle Hypertrophy: Systematic Review and Meta-analysis
- Dose-response Relationship Between Weekly Resistance Training Volume and Muscle Mass
- ACSM Position Stand: Progression Models in Resistance Training for Healthy Adults
- Low- vs High-load Resistance Training for Strength and Hypertrophy: Meta-analysis