Upper Lower Split Program: The Complete 4-Day Training
The upper/lower split is the most time-efficient way to build muscle and strength when you can train four days per week. Not three, not five - four. If your work schedule, family commitments, or traffic situation (looking at you, LDP and Federal Highway commuters) limits you to four gym sessions, this is your programme.
I've been running variations of the upper/lower split with clients for years. It beats full body for intermediate lifters who need more volume per muscle group, and it's more practical than push/pull/legs for people who can't commit to five or six sessions.
Why the Upper Lower Split Works
Frequency: Each Muscle Hit Twice Per Week
You train upper body Monday and Thursday, lower body Tuesday and Friday (or whatever 4-day arrangement suits you). Every muscle group gets trained twice weekly, which research consistently shows is superior to once-per-week training for hypertrophy.
A meta-analysis by Schoenfeld et al. (2016) found that training a muscle twice per week produced significantly more growth than once per week, even when total weekly volume was equated.
Volume: Enough Sets Per Session Without Overdoing It
Each session has 6-8 exercises with 3-4 sets each. That's 20-28 working sets per session - manageable within 60-75 minutes. You accumulate enough weekly volume (14-20 sets per muscle group) without needing marathon gym sessions.
Recovery: Built-In Rest Between Same Muscle Groups
After upper body Monday, you don't touch those muscles again until Thursday - that's roughly 72 hours of recovery. Your lower body gets the same treatment. This is enough time for muscle protein synthesis to run its full course and for your connective tissues to recover.
The Complete 4-Day Upper Lower Split Program
Upper Body Day 1 (Monday) - Strength Emphasis
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 5-6 | 3 min |
| Barbell Row (Pendlay or Bent Over) | 4 | 5-6 | 3 min |
| Overhead Press (Barbell or Dumbbell) | 3 | 6-8 | 2 min |
| Weighted Pull-Ups or Lat Pulldown | 3 | 6-8 | 2 min |
| Dumbbell Incline Press | 3 | 8-10 | 90 sec |
| Face Pulls | 3 | 15-20 | 60 sec |
| Barbell Curl | 2 | 8-10 | 60 sec |
| Overhead Tricep Extension | 2 | 10-12 | 60 sec |
Lower Body Day 1 (Tuesday) - Strength Emphasis
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 4 | 5-6 | 3-4 min |
| Romanian Deadlift | 4 | 6-8 | 3 min |
| Leg Press | 3 | 8-10 | 2 min |
| Leg Curl (Lying or Seated) | 3 | 8-10 | 90 sec |
| Bulgarian Split Squat | 3 | 8-10/leg | 90 sec |
| Standing Calf Raise | 4 | 10-12 | 60 sec |
| Ab Wheel Rollout or Hanging Leg Raise | 3 | 10-15 | 60 sec |
Upper Body Day 2 (Thursday) - Hypertrophy Emphasis
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bench Press | 4 | 8-10 | 2 min |
| Cable Row (Seated or Standing) | 4 | 10-12 | 90 sec |
| Dumbbell Lateral Raise | 3 | 12-15 | 60 sec |
| Chest-Supported Dumbbell Row | 3 | 10-12 | 90 sec |
| Cable Flyes or Pec Deck | 3 | 12-15 | 60 sec |
| Cable Pushdown | 3 | 12-15 | 60 sec |
| Incline Dumbbell Curl | 3 | 10-12 | 60 sec |
| Rear Delt Fly | 3 | 15-20 | 60 sec |
Lower Body Day 2 (Friday) - Hypertrophy Emphasis
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat or Goblet Squat | 4 | 8-10 | 2 min |
| Conventional Deadlift | 3 | 5-6 | 3 min |
| Walking Lunges | 3 | 12/leg | 90 sec |
| Leg Extension | 3 | 12-15 | 60 sec |
| Seated Leg Curl | 3 | 12-15 | 60 sec |
| Seated Calf Raise | 4 | 15-20 | 60 sec |
| Cable Crunch or Pallof Press | 3 | 12-15 | 60 sec |
Programming Notes
Progression Model
For main compound lifts (squat, bench, deadlift, row, OHP):
- When you complete all prescribed sets and reps with good form, add 2.5kg next session for upper body lifts and 5kg for lower body lifts
- If you fail to complete all reps, repeat the same weight next session
- After 3 consecutive sessions at the same weight with no progress, deload by 10% and build back up
For accessory lifts:
- Use double progression: pick a rep range (e.g., 10-12). Start at the low end. When you can do the high end for all sets, increase weight and drop back to the low end
- Example: DB Lateral Raise at 6kg for 3x10 → work up to 3x12 → increase to 8kg for 3x10
Exercise Substitutions
Not every gym has every piece of equipment. Common swaps:
| Prescribed | Substitute |
|---|---|
| Barbell Bench Press | Dumbbell Bench Press or Smith Machine |
| Pull-Ups | Lat Pulldown (if can't do pull-ups yet) |
| Barbell Row | T-Bar Row, Cable Row |
| Back Squat | Leg Press (if mobility limits squatting) |
| Romanian Deadlift | Dumbbell RDL |
| Overhead Press | Dumbbell Shoulder Press, Machine Press |
Rest Day Structure
- Monday: Upper 1
- Tuesday: Lower 1
- Wednesday: OFF
- Thursday: Upper 2
- Friday: Lower 2
- Saturday: OFF
- Sunday: OFF
Some clients prefer Monday/Tuesday/Thursday/Saturday to spread the sessions more evenly. Either works. The key is keeping at least one rest day between upper sessions and between lower sessions.
What If I Can Only Train 3 Days?
Run the programme in a rotating fashion:
- Week 1: Upper 1 / Lower 1 / Upper 2
- Week 2: Lower 2 / Upper 1 / Lower 1
- Week 3: Upper 2 / Lower 2 / Upper 1
This cycles through all four workouts across two weeks instead of one. You still hit each muscle twice over a 9-10 day period, which is adequate for growth.
What If I Want to Add a 5th Day?
Add a targeted weak-point day. If your arms lag, add an arm day. If your shoulders need work, add a shoulder/rear delt session. Keep it to 30-40 minutes and don't go overboard - the four main sessions should do the heavy lifting.
Weekly Volume Breakdown
With this programme, here's your approximate weekly set count per muscle group:
| Muscle Group | Weekly Sets | Optimal Range |
|---|---|---|
| Chest | 13-14 | 10-20 |
| Back | 14-16 | 10-20 |
| Shoulders | 10-12 | 10-16 |
| Quads | 12-14 | 10-18 |
| Hamstrings | 10-12 | 10-16 |
| Biceps | 8-10 | 8-14 |
| Triceps | 8-10 (+ pressing volume) | 8-14 |
| Calves | 8 | 8-16 |
All muscle groups fall within evidence-based ranges for optimal hypertrophy.
Nutrition to Support This Programme
Training four hard sessions per week requires proper fueling. As a baseline:
- Protein: 1.8-2.2g per kg bodyweight. For a 75kg lifter, that's 135-165g daily. Hit this every day, not just training days.
- Calories: At maintenance or a slight surplus (200-300 calories above maintenance) if building muscle is the goal. Use a slight deficit (300-500 below maintenance) if cutting fat while preserving muscle.
- Carbs around training: Eat a carb-containing meal 1-2 hours before training and another after. Nasi with chicken, roti canai with dhal, even a banana with peanut butter - something to fuel the session and kickstart recovery.
- Hydration: 3-4 litres daily minimum in Malaysia's climate. More on training days.
Common Questions About the Upper Lower Split
Can Beginners Use This Programme?
Beginners are better off with a 3-day full body programme for the first 3-6 months. The neural adaptations at that stage respond best to higher frequency per exercise. Once you've built a solid foundation and can squat, bench, and deadlift with proper form, transition to this upper/lower split.
How Long Should I Run This Programme?
As long as it keeps producing results. Most intermediate lifters can run an upper/lower split for 12-24 months by adjusting exercise selection, rep ranges, and progression schemes periodically. The framework stays the same; the details evolve.
Should I Do Cardio on Rest Days?
Light cardio on rest days is fine and actually beneficial for recovery - 20-30 minutes of walking, easy cycling, or swimming. Avoid hard conditioning work on rest days if you're prioritising muscle growth. Save intense cardio for after your weights or on a separate day if needed.
Is This Better Than Push/Pull/Legs?
Neither is inherently better. PPL hits each muscle twice per week across 6 sessions. Upper/lower does it in 4. If you have time for 6 sessions, PPL gives more volume flexibility. If you have 4 sessions, upper/lower is more practical. For most working Malaysians juggling careers and family, four sessions is realistic. Six is often not.
Run It Consistently
The best programme is the one you actually follow. Four days a week is sustainable for most people long-term. You'll have three rest days for recovery, family time, futsal with friends, or whatever else matters to you. Load the bar, follow the programme, eat enough, sleep enough, and the results will come.
Part of our comprehensive guide:
The Complete Guide to Personal Training Methods in Malaysia→Also in this series: