The 4 day upper lower
split.
Two upper days, two lower days, ninety days of progression. Each muscle group gets trained twice a week, which is the split most people land on once three days stops being enough.
- Length
- 90 days
- Days a week
- 4
- Sessions listed
- 12
- Equipment
- A gym with barbells, dumbbells, cables and machines.
The plan
Everything below is the actual programme, not a summary of one. Work down each session in order. The sets and reps shown are the starting prescription for that phase.
Foundation
Own the movement patterns and establish repeatable training volume.
Upper A
| Exercise | Sets & reps |
|---|---|
| Dumbbell bench press | 3 × 10 |
| Chest-supported row | 3 × 10 |
| Seated shoulder press | 3 × 10 |
| Lat pulldown | 3 × 12 |
| Cable curl + pressdown | 2 × 15 |
Lower A
| Exercise | Sets & reps |
|---|---|
| Back squat | 3 × 8 |
| Romanian deadlift | 3 × 10 |
| Leg press | 3 × 12 |
| Leg curl | 3 × 12 |
| Calf raise | 3 × 15 |
Upper B
| Exercise | Sets & reps |
|---|---|
| Incline press | 3 × 10 |
| One-arm row | 3 × 12 |
| Machine chest press | 3 × 12 |
| Cable lateral raise | 3 × 15 |
| Face pull | 3 × 15 |
Lower B
| Exercise | Sets & reps |
|---|---|
| Trap-bar deadlift | 3 × 6 |
| Bulgarian split squat | 3 × 10 |
| Hip thrust | 3 × 10 |
| Leg extension | 3 × 15 |
| Seated calf raise | 3 × 15 |
Progression: Use a 3-second lowering phase. Stop each set with 2-3 good reps still available. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
Build
Increase productive volume and apply progressive overload to every major muscle group.
Push
| Exercise | Sets & reps |
|---|---|
| Bench press | 4 × 6-8 |
| Incline dumbbell press | 3 × 8-10 |
| Overhead press | 3 × 8 |
| Lateral raise | 4 × 12-15 |
| Triceps extension | 3 × 10-12 |
Pull
| Exercise | Sets & reps |
|---|---|
| Romanian deadlift | 3 × 6-8 |
| Pull-up / pulldown | 4 × 8-10 |
| Barbell row | 3 × 8 |
| Rear-delt fly | 4 × 12-15 |
| Incline curl | 3 × 10 |
Legs
| Exercise | Sets & reps |
|---|---|
| Back squat | 4 × 6-8 |
| Leg press | 3 × 10 |
| Walking lunge | 3 × 10/side |
| Leg curl | 4 × 10-12 |
| Calf raise | 4 × 12 |
Upper Volume
| Exercise | Sets & reps |
|---|---|
| Incline press | 3 × 10-12 |
| Cable row | 3 × 10-12 |
| Machine press | 3 × 12 |
| Pullover | 3 × 12 |
| Arms superset | 3 × 12 |
Progression: When you reach the top of the rep range on every set, add 2.5-5% load next session. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
Perform
Specialize weak areas, train close to failure safely, and consolidate new muscle.
Upper Heavy
| Exercise | Sets & reps |
|---|---|
| Bench press | 5 × 5 |
| Weighted row | 5 × 6 |
| Overhead press | 3 × 6 |
| Weighted pull-up | 3 × 6 |
| Arms | 3 × 10 |
Lower Heavy
| Exercise | Sets & reps |
|---|---|
| Back squat | 5 × 5 |
| Romanian deadlift | 4 × 6 |
| Leg press | 3 × 10 |
| Leg curl | 3 × 10 |
| Calf raise | 4 × 12 |
Push Volume
| Exercise | Sets & reps |
|---|---|
| Incline dumbbell press | 4 × 10 |
| Machine press | 3 × 12 |
| Cable fly | 3 × 15 |
| Lateral raise | 5 × 15 |
| Triceps pressdown | 4 × 12 |
Pull + Legs Volume
| Exercise | Sets & reps |
|---|---|
| Lat pulldown | 4 × 10 |
| Cable row | 4 × 12 |
| Hack squat | 4 × 10 |
| Hip thrust | 4 × 10 |
| Curl variation | 4 × 12 |
Progression: Keep compound lifts 1-2 reps from failure. Only the final isolation set may reach technical failure. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
How to run it
Warm up for five to ten minutes before the first working set: light cardio, then the first exercise of the day with an empty bar or very light weight for one or two sets. Rest 60 to 90 seconds between accessory exercises and two to three minutes after main lifts.
Leave about three reps in reserve for the first fortnight of each phase. When the top of the rep range is clean on every set, add load. When you stall on the same weight for two sessions running, keep the weight and add a rep instead, or take an easier week and come back to it. Progressive overload covers this in more detail.
Record what you lift. A plan you cannot compare to last week is a workout, not a programme.
Who this suits
- You can train four days a week consistently.
- You have finished a beginner block and want more volume per muscle group.
- You want each muscle trained twice a week without a six-day commitment.
Who it does not
- You are in your first month of training. Start with full body.
- Your schedule only reliably allows three sessions.
Swapping exercises
These are the substitutions Phasebuilt itself makes when your equipment or your joints call for it, rather than a generic list.
| Situation | Prescribed | Swap to |
|---|---|---|
| If you train at home | Back squat | Dumbbell front squat |
| If you train at home | Leg press | Goblet squat |
| If you train at home | Cable row | One-arm dumbbell row |
| If you train at home | Lat pulldown | Band pulldown |
| If you train at home | Machine press | Dumbbell floor press |
| If you train at home | Sled push | Loaded carry |
| If you have almost nothing | Back squat | Tempo bodyweight squat |
| If you have almost nothing | Front squat | Split squat |
| If you have almost nothing | Leg press | Wall sit |
| If you have almost nothing | Bench press | Push-up variation |
| If you have almost nothing | Dumbbell bench press | Push-up variation |
| If you have almost nothing | Cable row | Towel / band row |
| If you have almost nothing | Barbell row | Band row |
| If you have almost nothing | Lat pulldown | Band pulldown |
| If you have almost nothing | Deadlift | Single-leg hip hinge |
| If you have almost nothing | Trap-bar deadlift | Backpack deadlift |
| If you have almost nothing | Machine press | Push-up variation |
| If you have almost nothing | Hip thrust | Single-leg glute bridge |
| If you have almost nothing | Sled push | Bear crawl |
If something hurts
Pain is not something to train through. These swaps keep the session intact while working around a sore joint. If pain persists, that is a question for a clinician, not a programme.
| If you have | Instead of | Do |
|---|---|---|
| Sore knees | Back squat | Box squat to comfortable depth |
| Sore knees | Front squat | Supported sit-to-stand |
| Sore knees | Walking lunge | Low step-up |
| Sore knees | Bulgarian split squat | Supported split squat |
| Sore knees | Running | Cycling |
| Sore lower back | Deadlift | Cable pull-through |
| Sore lower back | Romanian deadlift | Hip thrust |
| Sore lower back | Barbell row | Chest-supported row |
| Sore lower back | Kettlebell swing | Sled push / bike |
| Sore shoulders | Bench press | Neutral-grip floor press |
| Sore shoulders | Overhead press | Landmine press |
| Sore shoulders | Push press | Landmine press |
| Sore shoulders | Push-up | Incline push-up |
| Need low impact | Running | Incline walking |
| Need low impact | Bike sprint | Bike tempo interval |
| Need low impact | Kettlebell swing | Sled push / fast walk |
Make it yours
The plan above is one configuration. Phasebuilt will rebuild it around your bodyweight, equipment, training days, session length and any injuries, and set the calorie and protein targets alongside it. It is free, takes about a minute, and runs entirely in your browser.