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Upper / lower split: 4 days a week

Muscle gain · Free program

Upper / lower split: 4 days a week

Build muscle in 12 weeks with a 4-session upper / lower split: every muscle group trained twice a week, with a clear load progression.

  • 12 weeks
  • 2 phases
  • 4 sessions / week
  • 60 min / session
  • Intermediate
  • Gym

By Coach PROGRAM · Updated on 15 Oct 2026

Man lifting a loaded barbell in a gym

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6 weeks

Phase 1 — Volume and technique

Build the base: moderate sets, clean technique, weights logged every session.

Coach's note

Weekly layout

4 sessions: upper, lower, rest, upper, lower, then two rest days (for example Monday, Tuesday, Thursday, Friday). Log your weights: when you hit the top of the range on every set, add 2.5 kg. You need a gym with a barbell, dumbbells and cables. If you have a health condition, an injury or take medication, ask a doctor before you start.

Workout

Session 1 — Upper body (strength)

Start with the two heavy lifts, then the volume work. Keep 1 to 2 reps in reserve.

  1. 01Bench press3 × 8-10Rest 2-3 min
  2. 02Barbell row3 × 8-10Rest 2-3 min
  3. 03Incline dumbbell press3 × 10-12Rest 90 s
  4. 04Lat pulldown3 × 10-12Rest 90 s
  5. 05Lateral raises3 × 12-15Rest 60 s
  6. 06Curl + triceps extension (superset)3 × 10-12Rest 75 s

Workout

Session 2 — Lower body (strength)

Heavy squat first, then posterior chain and calves.

  1. 01Squat3 × 8-10Rest 2-3 min
  2. 02Romanian deadlift3 × 8-10Rest 2-3 min
  3. 03Leg press3 × 10-12Rest 2 min
  4. 04Leg curl3 × 10-12Rest 90 s
  5. 05Calf raises4 × 10-15Rest 60 s
  6. 06Plank3 × 40-60 sRest 45 s

Workout

Session 3 — Upper body (volume)

More reps, different angles: the muscle works under new tensions.

  1. 01Dumbbell shoulder press3 × 8-10Rest 2 min
  2. 02Pull-ups (or assisted)3 × 8-10Rest 2 min
  3. 03Dips or weighted push-ups3 × 10-12Rest 90 s
  4. 04Seated cable row3 × 10-12Rest 90 s
  5. 05Rear delt fly3 × 12-15Rest 60 s
  6. 06Hammer curl + skull crusher3 × 10-12Rest 75 s

Workout

Session 4 — Lower body (volume)

Single-leg and glute work: fixes imbalances between legs.

  1. 01Bulgarian split squat3 × 8-10 per legRest 2 min
  2. 02Hip thrust3 × 8-10Rest 2 min
  3. 03Walking lunges3 × 10-12 per legRest 90 s
  4. 04Leg extension3 × 10-12Rest 75 s
  5. 05Seated calf raises4 × 12-20Rest 60 s
  6. 06Leg raises3 × 10-15Rest 45 s

Nutrition

Nutrition guidelines

  • Maintenance + 250 to 400 kcal a day.
  • Protein: 1.8 to 2.2 g per kilo over 4 meals.
  • Weigh yourself 3 mornings a week: aim for +0.25 to 0.5 kg a week.

Recovery

Recovery

  • 7 to 9 hours of sleep.
  • Two rest days a week, one fully off.
  • Walk 7,000 to 8,000 steps a day.
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