GymTrainingDay 1 — Upper body ~57 min approx.
| Barbell Bench Press | 3×5-8RIR 1-2 |
| Lat Pulldown | 2×10-12 |
| Incline Barbell Bench Press | 3×8-12 |
| One-Arm Dumbbell Row | 3×8-12 |
| Seated Dumbbell Shoulder Press | 3×8-12 |
4-Day Upper/Lower Split for Muscle
This program suits lifters with one to two years of training who work out four days a week. It follows the PHUL routine (Power Hypertrophy Upper Lower): two power days and two hypertrophy days separate heavy compounds from higher-rep pump work so you grow in both strength and size.
Based on: 4-Day Upper/Lower (MuscleEvo), PHUL elements
Day 2 — Lower body ~55 min approx.
| Back Squat | 3×5-8 |
| Romanian Deadlift | 3×8-12 |
| Leg Extension | 3×12-15 |
| Lying Leg Curl | 3×8-12 |
| Standing Calf Raise | 4×8-12 |
| Plank | 3×10-15 |
Day 3 — Upper body ~58 min approx.
| Dumbbell Bench Press | 3×8-12 |
| Archer Pull-Up | 3×8-12 |
| Cable Crossover | 3×12-15 |
| Seated Cable Row | 3×5-8 |
| Dumbbell Lateral Raise | 3×12-15 |
| Dumbbell Curl | 3×12-15 |
Day 4 — Lower body ~60 min approx.
| Deadlift | 3×5-8 |
| Goblet Squat | 3×8-12 |
| Lunge | 3×8-12 |
| Seated Leg Curl | 3×12-15 |
| Seated Calf Raise | 4×12-15 |
| Pallof Press | 3×10-15 |
Progression: Double progression: work up the rep range, then add weight and start again from the bottom.
Build my program →Why is upper/lower better than full body for intermediates?
Splitting into upper and lower lets you do more sets per group per session without marathon workouts. Each half of the body is trained twice a week, the optimal frequency per Schoenfeld’s research.
How many sets per muscle group per week?
Aim for 10–20 working sets per muscle group per week to grow. A 4-day upper/lower lands right in that range by spreading volume across two sessions.
How do I progress on this program?
On power days add weight (+2.5 kg) once you hit the bottom of the rep range. On hypertrophy days keep the weight and add reps or one set — double progression.