4-Day Upper/Lower Split (Complete Guide)

The 4-day upper/lower split explained with full weekly layout and progression.

4-Day Upper/Lower Split

Four days a week is the sweet spot for most lifters: each muscle gets trained twice a week with enough volume and enough recovery.

Weekly layout

Mon Upper A / Tue Lower A / Thu Upper B / Fri Lower B.

Upper A — Push-up, Pull-up, Face Pull, Cable Curl, Bench Dip

Lower A — Deadlift, Leg Press, Hip Thrust, Wall Sit

Upper B — Chest Dip, T-Bar Row, Handstand Push-up, Chin-up

Lower B — Hack Squat, Rack Pull, Step-up, Frog Pump

Volume target

10-20 hard sets per muscle group per week. Track it, don't guess. Use the workout split generator and set nutrition with the TDEE calculator.

By Khalid Namra — founder of MKFIT and CEO of Namra Tech.