Routine
Upper Lower 4 Day
Four sessions a week, each muscle trained twice, with 72 hours between sessions that repeat a muscle group. Every line carries its own rest, because the difference between this program working and stalling is usually whether the compound rests are actually taken.
Level
Intermediate
Frequency
4 days, two on one off two on
Session length
60 to 80 minutes
Upper A
Horizontal press and pull| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench press | 4 | 5 to 6 | 3 to 5 min |
| Barbell row | 4 | 6 to 8 | 2.5 to 3 min |
| Incline dumbbell press | 3 | 8 to 12 | 90 to 120s |
| Seated cable row | 3 | 10 to 12 | 75 to 120s |
| Triceps extension | 3 | 10 to 15 | 60 to 75s |
Lower A
Squat emphasis| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squat | 4 | 5 | 3 to 5 min |
| Romanian deadlift | 3 | 8 | 2 to 3 min |
| Leg press | 3 | 10 to 12 | 90s to 2 min |
| Hamstring curl | 3 | 12 | 60 to 90s |
| Calf raise | 4 | 12 to 15 | 45 to 75s |
Upper B
Vertical press and pull| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead press | 4 | 5 to 6 | 3 to 5 min |
| Weighted pull-up or chin-up | 4 | 5 to 8 | 2.5 to 4 min |
| Dips | 3 | 8 to 12 | 90 to 120s |
| Lat pulldown | 3 | 10 to 12 | 60 to 120s |
| Face pull | 3 | 15 to 20 | 45 to 60s |
Lower B
Hinge emphasis| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 3 | 3 to 5 | 4 to 5 min |
| Bulgarian split squat | 3 | 8 to 10 per leg | 90 to 150s |
| Hip thrust | 3 | 10 | 90 to 150s |
| Lunge | 2 | 10 per leg | 90 to 120s |
| Plank | 3 | 45s | 60s |
How to progress
Use double progression: work to the top of the rep range on every set, then add the smallest load increment and start again at the bottom. Deload when performance slides across two consecutive weeks.
Frequently Asked Questions
How long should an upper lower session take?
Sixty to eighty minutes. Lower days run longer because squats and deadlifts need 3 to 5 minutes between sets, which is roughly 30 minutes of rest in a single session.
What is the best weekly schedule for upper lower?
Two on, one off, two on, two off. For example Monday upper, Tuesday lower, Thursday upper, Friday lower. That gives 72 hours between sessions repeating a muscle group.
Can I cut this to 3 days a week?
Yes. Rotate the four sessions across three training days so the pattern repeats every week and a bit. Each muscle then averages roughly 1.5 sessions a week, which still works when weekly volume is adequate.
Should I shorten rest to finish faster?
Not on the first two exercises of each day. Keep full rest on the compounds and superset the accessories instead, which cuts session time substantially without costing you load on the lifts that matter.