Upper/Lower 4-Day Split

Overview

The Upper/Lower 4-day split divides training into upper body and lower body sessions, each hit twice per week. This structure provides excellent frequency for the major muscle groups and is one of the most research-backed approaches for intermediate lifters. The alternating heavy/volume structure (strength-focused on day one, hypertrophy-focused on day two) allows you to train hard without burning out.

This programme works exceptionally well during a cut because the twice-weekly frequency keeps muscle protein synthesis elevated even with reduced calories.

Schedule

Warm-Up Protocol

5–10 minutes cardio. For upper sessions, add band pull-aparts (2×20) and shoulder circles. For lower sessions, add bodyweight squats (2×15) and hip circles before loading.

Week 1–4: Foundation Phase

Day 1: Upper A — Strength

Day 2: Lower A — Strength

Day 3: Upper B — Hypertrophy

Day 4: Lower B — Hypertrophy

Week 5–8: Load Phase

On strength days (A sessions), add weight when you complete all sets and reps. On hypertrophy days (B sessions), add a set to your two primary movements in week 6 (4→5 sets).

Progression

Strength days use linear progression — add weight every session you hit all reps. Hypertrophy days use double progression — add weight only when you hit the top of the rep range across all sets. Log both separately so you can track each independently.

Cutting Modifications

Keep both strength sessions intact — maintaining heavy compound work is the most effective way to preserve muscle in a deficit. On hypertrophy sessions, reduce accessory volume by dropping the last exercise if energy is low. Never skip squats or deadlifts. If you feel consistently flat, shift calories slightly higher on training days (calorie cycling) rather than reducing session volume.