4 Day/Week Workout Plan

The four-day-per-week upper-lower workout program divides training into separate upper-body and lower-body sessions. Typically, two days are dedicated to the upper body and two days are dedicated to the lower body. This structure allows each major muscle group to be trained twice per week while providing recovery days between training sessions. The program is appropriate for individuals who have more time available for exercise and want to incorporate additional training volume.

Day 1

1. Chest Compound (2 warmup sets, 2 working sets) Options: standard, incline, decline Barbell bench, standard, incline, decline dumbbell bench, standard, incline, decline machine press.

2. Bicep Compound (2 warmup sets, 2 working sets) Options: chin ups, underhand rows, underhand lat pulldown

3. Tricep Isolation (2 working sets) Options: flat bar, braids, single arm cable pushdown, dumbbell, cable overhead extension, EZ bar, dumbbell skull crushers.

4. Bicep Isolation (2 working sets) Options: dumbbell, EZ bar, barbell curls, incline curls, dumbbell, machine preacher curls, hammer curls.

5. Lateral Shoulder Isolation (2 working sets) Options: Dumbbell, cable, machine lateral raise, lean away, cable behind back.

   
   

Day 2

1. Quad Compound (2 warmup sets, 2 working sets) Options: barbell, smith machine back squat with feet back, leg press with feet low, hack squat with feet back.

2. Glute Compound (2 warmup sets, 2 working sets) Options: Barbell, smith machine back squat with feet forward, leg press with feet high, hack squat with feet forward.

3. Hamstring Isolation (2 working sets) Options: Lying hamstring curl machine, seated hamstring curl machine.

4. Calf Isolation (3 working sets) Options: Leg press foot extension, toes on elevated surface dumbbell calf raises, calf machine.

5. Quad Isolation (2 working sets) Options: Leg extension machine

Day 3

Rest.

Day 4

1. Lower Back Compound (2 warmup sets, 2 working sets) Options: hinging cable, dumbbell, barbell row, deadlift, RDL, back extension.

2. Tricep Compound (2 warmup sets, 2 working sets) Options: close grip standard, incline, decline barbell bench, weighted dips, JM press.

3. Bicep Isolation (2 working sets) Options: dumbbell, EZ bar, barbell curls, incline curls, dumbbell, machine preacher curls, hammer curls.

4. Rear Shoulder Isolation (3 working sets) Options: Reverse pec deck, cable, dumbbell rear fly, single arm cross body reverse fly.

5. Chest Isolation (2 working sets) Options: cable fly, machine fly, dumbbell fly

   
   

Day 5

1. Hamstring Isolation (2 working sets) Options: Lying hamstring curl machine, seated hamstring curl machine.

2. Glute Compound (2 warmup sets, 2 working sets) Options: Barbell, smith machine back squat with feet forward, leg press with feet high, hack squat with feet forward.

3. Calf Isolation (3 working sets) Options: Leg press foot extension, toes on elevated surface dumbbell calf raises, calf machine.

4. Quad Compound (2 warmup sets, 2 working sets) Options: barbell, smith machine back squat with feet back, leg press with feet low, hack squat with feet back.

5. Glute Isolation (2 working sets) Options: Cable, machine kickbacks, hip abduction machine, glute bridges/hip thrust with barbell or machine.

Day 6-7

Rest.

Progression

Choose a weight for each working set that you can perform somewhere between 6 and 12 reps of. Every workout perform one or two more reps until you can perform 12 reps for both working sets. At that point, increase the weight by 5% or less and repeat the process.

Plateau breaking for when you get stuck

First two compounds of every day do one or two warm up sets of 6 light reps before going heavy. Second warm up set should be halfway between the weight of your first warm up set and the weight of your working set. Other than that every exercise is two sets to failure. Never go below 6 reps or above 12. Don't increase weight until you can hit 12 reps on your second working set. (Up the weight on the following lift, not the next set unless it was REALLY easy.) Never lift less weight on a working set than last time. If you can't get as many reps, add a third set. If you cannot progress upon your first two sets in the next workout, switch the order of your workouts to put something else first and at least maintain load on the thing you are moving back in your workout. If that doesn't even allow you to get stronger in the thing you moved to the front, then switch the exercise out for another exercise that works the same muscle and is also either an isolation or compound to match the thing being replaced.

Conclusion

The four-day upper-lower split provides a balance between training frequency, workout volume, and recovery. By separating upper- and lower-body exercises, each muscle group can receive more focused attention during its respective workout. Training each area twice per week also provides regular stimulation while leaving sufficient time for recovery, making this split a practical option for continued strength and muscle development.