4 days · 60 min
Upper lower split workout
Two upper days, two lower days, everything trained twice a week. For most people with four training slots, this is the split that beats every alternative on paper and in practice.
Get this plan built around meAn upper/lower split gets you frequency without the six-day commitment: each half of the body is trained twice a week, with 72 hours between sessions that hit the same tissue. That is enough recovery for load to climb and enough frequency for it to matter.
The four-day week below is generated by the same engine that writes your plan after the Athlete Assessment. Your equipment, time cap and limitations change the exercises; the upper/lower rhythm does not.
Who it's for
- Anyone with four reliable training days a week
- Lifters coming off a three-day full-body block
- People who want strength and size without a six-day schedule
How the block progresses
The exercises barely change across the 4 weeks. What changes is the load, the rep target and the volume — one variable at a time, so you always know what moved.
Week 1: Set the baseline
Every main lift stops two or three reps short of failure. Log the loads — the next three weeks are measured against them, not against how hard week one felt.
Week 2: Add load, hold reps
Roughly 2.5 to 5 lb more on upper lifts, 5 to 10 lb on lower. If the extra weight costs you reps, repeat week one's load and add a clean rep instead.
Week 3: Peak week
Heavy days move to a 3-5 rep target so load can climb once more; the higher-rep pair holds. One rep in reserve on the top set.
Week 4: Deload, then repeat
Drop a set from every exercise and about ten percent of the load. The next block starts just under week three and climbs from there.
The full 4-week block, week by week
Every session of every week, straight out of the live program engine for a 4-day, 60-minute setup — sets, reps, rest and the cue that matters.
Week 1 — Set the baseline
Every main lift stops two or three reps short of failure. Log the loads — the next three weeks are measured against them, not against how hard week one felt.
Day 1: Lower Strength
Squat, hinge, single leg · 60 min
- Back Squat4 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
- Box Jump3 × 8-10
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 60 min
- Bench Press4 × 5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press3 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown3 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 60 min
- Box Jump4 × 5
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 150s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 4: Full Body
Total body strength · 60 min
- Back Squat4 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Week 2 — Add load, hold reps
Roughly 2.5 to 5 lb more on upper lifts, 5 to 10 lb on lower. If the extra weight costs you reps, repeat week one's load and add a clean rep instead.
Day 1: Lower Strength
Squat, hinge, single leg · 60 min
- Back Squat4 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
- Box Jump3 × 8-10
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 60 min
- Bench Press4 × 5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press3 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown3 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 60 min
- Box Jump4 × 5
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 150s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 4: Full Body
Total body strength · 60 min
- Back Squat4 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Week 3 — Peak week
Heavy days move to a 3-5 rep target so load can climb once more; the higher-rep pair holds. One rep in reserve on the top set.
Day 1: Lower Strength
Squat, hinge, single leg · 60 min
- Back Squat4 × 3-5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
- Box Jump3 × 8-10
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 60 min
- Bench Press4 × 3-5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press3 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown3 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 60 min
- Box Jump4 × 3-5
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 150s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 4: Full Body
Total body strength · 60 min
- Back Squat4 × 3-5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Week 4 — Deload, then repeat
Drop a set from every exercise and about ten percent of the load. The next block starts just under week three and climbs from there.
Day 1: Lower Strength (Deload)
Squat, hinge, single leg · 60 min
- Back Squat3 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Trap Bar / Conventional Deadlift2 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Rear-Foot Elevated Split Squat2 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
- Box Jump2 × 8-10
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 90s rest
Day 2: Upper Strength (Deload)
Press, pull, torso · 60 min
- Bench Press3 × 5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up2 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press2 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown2 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 3: Speed & Power (Deload)
Jumps, sprints, elastic strength · 60 min
- Box Jump3 × 5
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 150s rest
- Acceleration Runs (20 yd)2 × 2 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 90s rest
- Rear-Foot Elevated Split Squat2 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Trap Bar / Conventional Deadlift2 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Pull-Up / Assisted Pull-Up2 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 4: Full Body (Deload)
Total body strength · 60 min
- Back Squat3 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Bench Press2 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Trap Bar / Conventional Deadlift2 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Pull-Up / Assisted Pull-Up2 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Key exercises in this plan
Every lift week one uses, with the coaching cue and the swaps we allow when equipment or a cranky joint gets in the way.
Back Squat
squat · barbell
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole.
Appears in: Day 1: Lower Strength, Day 4: Full Body
Swap for: Goblet Squat, Rear-Foot Elevated Split Squat, Leg Press
Trap Bar / Conventional Deadlift
hinge · barbell
Pull the slack out of the bar before you pull the floor. Hips and chest rise together.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power, Day 4: Full Body
Swap for: Romanian Deadlift, Kettlebell Swing, Hip Thrust
Rear-Foot Elevated Split Squat
lunge · bodyweight, dumbbells, kettlebell
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power
Swap for: Reverse Lunge, Loaded Step-Up
Dead Bug
core · bodyweight
Low back stays flat on the floor the entire set. Exhale as you extend.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Full Body
Swap for: Front Plank, Pallof Press
Loaded Carry Medley
carry · dumbbells, kettlebell
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 4: Full Body
Swap for: Bike / Rower Intervals, Kettlebell Swing
Hip Mobility Flow
mobility · bodyweight
90/90 to half-kneeling to a deep lunge. Breathe at every position.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Full Body
Swap for: Dead Bug
Box Jump
power · bodyweight
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power
Swap for: Broad Jump, Pogo Hops
Bench Press
push · barbell, dumbbells
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat.
Appears in: Day 2: Upper Strength, Day 4: Full Body
Swap for: Dumbbell Bench Press, Push-Up
Pull-Up / Assisted Pull-Up
pull · bodyweight, bands, machines
Start from a dead hang, lead with the chest, control the way down.
Appears in: Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Full Body
Swap for: Lat Pulldown, Single-Arm Dumbbell Row
Dumbbell Bench Press
push · dumbbells
Elbows at roughly 45 degrees. Touch, pause, press.
Appears in: Day 2: Upper Strength
Swap for: Bench Press, Push-Up
Lat Pulldown
pull · machines, bands
Pull the bar to the collarbone with the elbows, not the hands.
Appears in: Day 2: Upper Strength
Swap for: Pull-Up / Assisted Pull-Up, Single-Arm Dumbbell Row
Acceleration Runs (20 yd)
sprint · bodyweight
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning.
Appears in: Day 3: Speed & Power
Swap for: Hill Sprints, Bike / Rower Intervals
How to swap an exercise
Missing kit, a busy rack or a joint that argues with a lift are all fine reasons to substitute. These four rules keep the block intact when you do.
Swap the pattern, not the day
Replace a horizontal press with another horizontal press, a hinge with another hinge. The day's balance survives any exercise change made this way.
Match the rep range, not the weight
Substitutes keep the prescribed reps. Choose a load that leaves two reps in the tank at the top of the range.
Keep swaps for the whole block
Stay with a substitute for all four weeks. Progression needs the same movement week to week to mean anything.
Build your own version
Change the goal, schedule, session length or equipment and week one rebuilds instantly — this is the same engine that writes your full program.
Lower Strength
- Back Squat4 × 5
- Trap Bar / Conventional Deadlift3 × 8-10
- Rear-Foot Elevated Split Squat3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
- Box Jump3 × 8-10
Upper Strength
- Bench Press4 × 5
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dumbbell Bench Press3 × 8-10
- Lat Pulldown3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
Speed & Power
- Box Jump4 × 5
- Acceleration Runs (20 yd)3 × 3 x 30s
- Rear-Foot Elevated Split Squat3 × 8-10
- Trap Bar / Conventional Deadlift3 × 8-10
- Dead Bug3 × 8-10
- Pull-Up / Assisted Pull-Up3 × 8-10
- Hip Mobility Flow3 × 8-10
Full Body
- Back Squat4 × 5
- Bench Press3 × 8-10
- Trap Bar / Conventional Deadlift3 × 8-10
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
Like what you see? Create a free account and we'll build all 12 weeks around you.
How to run it
Heavy first, higher reps second
The first upper and lower day carry the heavy compound work. The second pair repeats the same patterns at higher reps, which is where most of the size work lives.
Keep 48 hours between matching days
Upper/lower/rest/upper/lower is the cleanest layout. Back-to-back upper days is the one arrangement to avoid.