PlanByWeek

Upper Lower 4 Day Split

12 weeks·4 days / wk·upper lower

Weeks
12
Sessions
48
Peak week
72 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Main barbell lifts are prescribed as % of 1RM; enter your maxes to see pounds or kilos.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: 5-rep sets58 hard sets58 sets

  1. Mon

    Oct 5

    Upper (strength)

    61 min
    ExerciseSets×RepsLoad
    Bench press3 × 580% 1RM (≈RPE 7.5)
    Barbell row3 × 5RPE 7.5
    Overhead press2 × 6RPE 8
    Pull-up2 × 6RPE 8
    Lateral raise2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8

  2. Tue

    Oct 6

    Lower (strength)

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 580% 1RM (≈RPE 7.5)
    Romanian deadlift2 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Lying leg curl2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  3. Thu

    Oct 8

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Overhead press3 × 580% 1RM (≈RPE 7.5)
    Pull-up3 × 5RPE 7.5
    Incline dumbbell press2 × 6RPE 8
    Chest-supported row2 × 6RPE 8
    Face pull2 × 8–10RPE 8
    Incline dumbbell curl2 × 8–10RPE 8
    Cable pushdown2 × 8–10RPE 8

  4. Fri

    Oct 9

    Lower (volume)

    52 min
    ExerciseSets×RepsLoad
    Deadlift3 × 580% 1RM (≈RPE 7.5)
    Front squat2 × 6RPE 8
    Barbell hip thrust2 × 8–10RPE 8
    Leg extension2 × 8–10RPE 8
    Seated leg curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

Weeks 2–12 locked

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02Block 1, week 2: 4-rep sets59 hard sets59 sets
03Block 1, week 3: 3-rep sets60 hard sets60 sets
04Deload: 60% loads, fewer sets35 hard sets35 sets
05Block 2, week 1: 5-rep sets61 hard sets61 sets
06Block 2, week 2: 4-rep sets62 hard sets62 sets
07Block 2, week 3: 3-rep sets64 hard sets64 sets
08Deload: 60% loads, fewer sets38 hard sets38 sets
09Block 3, week 1: 5-rep sets66 hard sets66 sets
10Block 3, week 2: 4-rep sets69 hard sets69 sets
11Block 3, week 3: 3-rep sets72 hard sets72 sets
12Test week: heavy singles43 hard sets43 sets

The numbers

About this plan

This upper lower 4 day split is a 4-day upper lower split for strength, 12 weeks long, built from 4 rotating sessions. volume: 58 sets in week 1, 62 sets in week 6, 72 at the week-11 peak.

Day one of 4 is Upper (strength): Bench press 3 × 5 and Barbell row 3 × 5. Main lifts run 5/4/3-rep waves across 12 weeks and 24 full gym exercises. Barbell top sets reach 91% of 1RM by week 11; enter maxes and all 687 sets show lb.

full gym deloads: week 4 (35 sets) and week 8 (38 sets). Week 12 is a heavy-single test at 43 sets.

The free week 1 holds 58 sets over 4 sessions (16 in Upper (strength)). Loading weeks average 59, 62 and 69 sets block by block.

Structure: base weeks 1–3 (58–60 sets), build weeks 5–7 (61–64 sets), peak weeks 9–11 (66–72 sets) and test week 12 (43 sets).

Weeks 1–4 run 58, 59, 60 and 35 sets. The last four weeks run 66, 69, 72 and 43 sets.

Questions

FAQ

How many sets a week is the upper lower 4 day split?

58 in week 1, 62 sets in week 6, 72 in week 11 — 687 sets in total.

How is the upper lower 4 day split laid out?

58 sets in week 1 across 4 upper lower sessions, 687 over 12 weeks.

How heavy should I lift on the upper lower 4 day split?

Bench press 3 × 5 in week 1, climbing to 91% of 1RM over 12 weeks of upper lower.

When are the deload weeks in the upper lower 4 day split?

Week 4 (35 sets) and week 8 (38 sets), before the next full gym block starts heavier.

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