Simple Upper / Lower 4 Day Routine

Do you want a routine that doesn’t get stale? A routine that doesn’t include days that you will dread? A routine where you wont be doing 20 sets of similar exercises?

Well by golly gee! An upper / Lower split may be for you. I’m actually following a similar program right now. If you would like to put on size while still seeing reasonable strength gains than check out the program below.

The program will be split into 4 days. Usually these days will be 2 on / 1 off / 2 on / 2 off. To make it simple we can just say lift on Monday/Tuesday then take Wednesday off then get back at it Thursday/Friday and chill on the weekends.

Overall it looks like this…
Monday Upper 1

Tuesday Lower 1

Wednesday off

Thursday Upper 2

Friday Lower 2

Saturday off

Sunday off

Wash. Rinse. Repeat.


So let’s dive into it.

Upper 1

  • Incline Barbell Bench Press 3×8
  • Bent Over Dumbbell Rows 3×8
  • Seated Dumbbell Shoulder Press 3×8
  • Incline Dumbbell Flyes 3×12
  • Neutral Grip Pulldown 3×12
  • Face-pulls 3×12
  • Skull-crushers 4×15
  • Dumbbell Hammer Curls 4×15


Lower 1

  • Deadlift 3×6
  • Squat 3×8
  • Any Hamstring Curl variation 3×12
  • Leg Press 3×12
  • Standing Calf Raises 3×8
  • Seated Calf Raises 3×12


Upper 2

  • Barbell Bench Press 3×8
  • Barbell Underhand Grip Row 3×8
  • Military Press 3×8
  • Chest Dips 3×12
  • Neutral Grip Pulldowns 3×12
  • Face-pulls 3×12
  • Tricep Pushdowns 4×15
  • Barbell Bicep Curls 4×15


Lower 2

  • Deadlift 3×6
  • Squat 3×8
  • Any Hamstring Curl variation 3×12
  • Leg Press 3×12
  • Standing Calf Raises 3×8
  • Seated Calf Raises 3×12


So now let me explain what’s going down here before people start pointing out some pretty obvious things…

  1. I know, I know… I didn’t include abdominal exercises. Honestly I’m a big believer that your core (including your visible abdominals) get quite a bit of work in while performing the big compound lifts listed above (Deadlifts, squats, etc.). However, that doesn’t mean I never perform ab specific movements. I just sprinkle them in when I have time, so in other words… if you have an extra 10-15 minutes after a workout go ahead and hit ’em.
  2. OMG you didn’t include shrugs?! How will my traps grow. Listen if you are a beginner to intermediate in the lifting world then 6 sets of deadlifts a week will hit your traps just fine.
  3. Dude you didn’t even include wrist curls…how will I ever get pop-eye forearms? Here is a thought…. don’t wear those padded wrist wraps you bought until you absolutely need too. Most forearm exercises can be cut out if you are training your grip during your heavy back movements. Deadlifts and Rows should take care of the forearm problem.
  4. Your lower days are exactly the same! How will I progress without muscle confusions. Hey man just increase your weight lifted for each lift by 5 pounds per session while completing the same amount of reps… it’s called progression. Will you be able to increase the poundage every workout? Nah, probably not, but it is something to strive for. This concept alone will make sure you progress steadily without always having to use new exercises.


So as you can see above I’ve covered my bases (I’m sure someone will still find a flaw, but hey no training program is perfect).

Just a further breakdown.

Each workout you will perform 4-6 sets per muscle group (4 being Biceps and Triceps). This will total to 12 sets per week. Doesn’t seem like enough compared to what you may see on typical bodybuilding routines, but since you will be able to provide more intensity to each movement due to the lower amount of sets per workout, you will end up seeing reasonable strength gains in a short period of time.

I recommend using this split for 12 weeks. That’s my go to time period. Remember ladies and gentlemen, like I said before, any progress takes time and consistency.




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