PlanByWeek

Upper Lower 4 Day Split

12 weeks·4 days / wk·upper lower

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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
02Block 1, week 2: 4-rep sets59 hard sets59 sets
4 sessions

  1. Mon

    Oct 12

    Upper (strength)

    61 min
    ExerciseSets×RepsLoad
    Bench press3 × 483.5% 1RM (≈RPE 8)
    Barbell row3 × 4RPE 8
    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 13

    Lower (strength)

    55 min
    ExerciseSets×RepsLoad
    Back squat4 × 483.5% 1RM (≈RPE 8)
    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 15

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Overhead press3 × 483.5% 1RM (≈RPE 8)
    Pull-up3 × 4RPE 8
    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 16

    Lower (volume)

    52 min
    ExerciseSets×RepsLoad
    Deadlift3 × 483.5% 1RM (≈RPE 8)
    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
03Block 1, week 3: 3-rep sets60 hard sets60 sets
4 sessions

  1. Mon

    Oct 19

    Upper (strength)

    61 min
    ExerciseSets×RepsLoad
    Bench press3 × 388% 1RM (≈RPE 8.5)
    Barbell row3 × 3RPE 8.5
    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 20

    Lower (strength)

    55 min
    ExerciseSets×RepsLoad
    Back squat4 × 388% 1RM (≈RPE 8.5)
    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 22

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Overhead press3 × 388% 1RM (≈RPE 8.5)
    Pull-up3 × 3RPE 8.5
    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 23

    Lower (volume)

    55 min
    ExerciseSets×RepsLoad
    Deadlift4 × 388% 1RM (≈RPE 8.5)
    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
04Deload: 60% loads, fewer sets35 hard sets35 sets
4 sessions

  1. Mon

    Oct 26

    Upper (strength)

    39 min
    ExerciseSets×RepsLoad
    Bench press2 × 560% 1RM (≈RPE 6)
    Barbell row2 × 5RPE 6
    Overhead press1 × 6RPE 6
    Pull-up1 × 6RPE 6
    Lateral raise1 × 8–10RPE 6
    Barbell curl1 × 8–10RPE 6
    Skull crusher1 × 8–10RPE 6

  2. Tue

    Oct 27

    Lower (strength)

    39 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 6RPE 6
    Bulgarian split squat1 × 8–10RPE 6
    Lying leg curl1 × 8–10RPE 6
    Standing calf raise1 × 8–10RPE 6
    Hanging knee raise1 × 8–10RPE 6

  3. Thu

    Oct 29

    Upper (volume)

    39 min
    ExerciseSets×RepsLoad
    Overhead press2 × 560% 1RM (≈RPE 6)
    Pull-up2 × 5RPE 6
    Incline dumbbell press1 × 6RPE 6
    Chest-supported row1 × 6RPE 6
    Face pull1 × 8–10RPE 6
    Incline dumbbell curl1 × 8–10RPE 6
    Cable pushdown1 × 8–10RPE 6

  4. Fri

    Oct 30

    Lower (volume)

    36 min
    ExerciseSets×RepsLoad
    Deadlift3 × 560% 1RM (≈RPE 6)
    Front squat1 × 6RPE 6
    Barbell hip thrust1 × 8–10RPE 6
    Leg extension1 × 8–10RPE 6
    Seated leg curl1 × 8–10RPE 6
    Ab wheel rollout1 × 8–10RPE 6
05Block 2, week 1: 5-rep sets61 hard sets61 sets
4 sessions

  1. Mon

    Nov 2

    Upper (strength)

    61 min
    ExerciseSets×RepsLoad
    Bench press3 × 581.5% 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

    Nov 3

    Lower (strength)

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 581.5% 1RM (≈RPE 7.5)
    Romanian deadlift3 × 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

    Nov 5

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Overhead press3 × 581.5% 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

    Nov 6

    Lower (volume)

    55 min
    ExerciseSets×RepsLoad
    Deadlift4 × 581.5% 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
06Block 2, week 2: 4-rep sets62 hard sets62 sets
4 sessions

  1. Mon

    Nov 9

    Upper (strength)

    61 min
    ExerciseSets×RepsLoad
    Bench press3 × 485% 1RM (≈RPE 8)
    Barbell row3 × 4RPE 8
    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

    Nov 10

    Lower (strength)

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 485% 1RM (≈RPE 8)
    Romanian deadlift3 × 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

    Nov 12

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Overhead press3 × 485% 1RM (≈RPE 8)
    Pull-up3 × 4RPE 8
    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

    Nov 13

    Lower (volume)

    58 min
    ExerciseSets×RepsLoad
    Deadlift4 × 485% 1RM (≈RPE 8)
    Front squat3 × 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
07Block 2, week 3: 3-rep sets64 hard sets64 sets
4 sessions

  1. Mon

    Nov 16

    Upper (strength)

    61 min
    ExerciseSets×RepsLoad
    Bench press3 × 389.5% 1RM (≈RPE 8.5)
    Barbell row3 × 3RPE 8.5
    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

    Nov 17

    Lower (strength)

    61 min
    ExerciseSets×RepsLoad
    Back squat4 × 389.5% 1RM (≈RPE 8.5)
    Romanian deadlift3 × 6RPE 8
    Bulgarian split squat3 × 8–10RPE 8
    Lying leg curl2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  3. Thu

    Nov 19

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Overhead press3 × 389.5% 1RM (≈RPE 8.5)
    Pull-up3 × 3RPE 8.5
    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

    Nov 20

    Lower (volume)

    61 min
    ExerciseSets×RepsLoad
    Deadlift4 × 389.5% 1RM (≈RPE 8.5)
    Front squat3 × 6RPE 8
    Barbell hip thrust3 × 8–10RPE 8
    Leg extension2 × 8–10RPE 8
    Seated leg curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8
08Deload: 60% loads, fewer sets38 hard sets38 sets
4 sessions

  1. Mon

    Nov 23

    Upper (strength)

    42 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Barbell row2 × 5RPE 6
    Overhead press1 × 6RPE 6
    Pull-up1 × 6RPE 6
    Lateral raise1 × 8–10RPE 6
    Barbell curl1 × 8–10RPE 6
    Skull crusher1 × 8–10RPE 6

  2. Tue

    Nov 24

    Lower (strength)

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 6RPE 6
    Bulgarian split squat2 × 8–10RPE 6
    Lying leg curl1 × 8–10RPE 6
    Standing calf raise1 × 8–10RPE 6
    Hanging knee raise1 × 8–10RPE 6

  3. Thu

    Nov 26

    Upper (volume)

    39 min
    ExerciseSets×RepsLoad
    Overhead press2 × 560% 1RM (≈RPE 6)
    Pull-up2 × 5RPE 6
    Incline dumbbell press1 × 6RPE 6
    Chest-supported row1 × 6RPE 6
    Face pull1 × 8–10RPE 6
    Incline dumbbell curl1 × 8–10RPE 6
    Cable pushdown1 × 8–10RPE 6

  4. Fri

    Nov 27

    Lower (volume)

    39 min
    ExerciseSets×RepsLoad
    Deadlift3 × 560% 1RM (≈RPE 6)
    Front squat2 × 6RPE 6
    Barbell hip thrust1 × 8–10RPE 6
    Leg extension1 × 8–10RPE 6
    Seated leg curl1 × 8–10RPE 6
    Ab wheel rollout1 × 8–10RPE 6
09Block 3, week 1: 5-rep sets66 hard sets66 sets
4 sessions

  1. Mon

    Nov 30

    Upper (strength)

    64 min
    ExerciseSets×RepsLoad
    Bench press4 × 583% 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

    Dec 1

    Lower (strength)

    64 min
    ExerciseSets×RepsLoad
    Back squat4 × 583% 1RM (≈RPE 7.5)
    Romanian deadlift3 × 6RPE 8
    Bulgarian split squat3 × 8–10RPE 8
    Lying leg curl3 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  3. Thu

    Dec 3

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Overhead press3 × 583% 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

    Dec 4

    Lower (volume)

    61 min
    ExerciseSets×RepsLoad
    Deadlift4 × 583% 1RM (≈RPE 7.5)
    Front squat3 × 6RPE 8
    Barbell hip thrust3 × 8–10RPE 8
    Leg extension2 × 8–10RPE 8
    Seated leg curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8
10Block 3, week 2: 4-rep sets69 hard sets69 sets
4 sessions

  1. Mon

    Dec 7

    Upper (strength)

    68 min
    ExerciseSets×RepsLoad
    Bench press4 × 486.5% 1RM (≈RPE 8)
    Barbell row4 × 4RPE 8
    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

    Dec 8

    Lower (strength)

    64 min
    ExerciseSets×RepsLoad
    Back squat4 × 486.5% 1RM (≈RPE 8)
    Romanian deadlift3 × 6RPE 8
    Bulgarian split squat3 × 8–10RPE 8
    Lying leg curl3 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  3. Thu

    Dec 10

    Upper (volume)

    64 min
    ExerciseSets×RepsLoad
    Overhead press4 × 486.5% 1RM (≈RPE 8)
    Pull-up3 × 4RPE 8
    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

    Dec 11

    Lower (volume)

    64 min
    ExerciseSets×RepsLoad
    Deadlift4 × 486.5% 1RM (≈RPE 8)
    Front squat3 × 6RPE 8
    Barbell hip thrust3 × 8–10RPE 8
    Leg extension3 × 8–10RPE 8
    Seated leg curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8
11Block 3, week 3: 3-rep sets72 hard sets72 sets
4 sessions

  1. Mon

    Dec 14

    Upper (strength)

    68 min
    ExerciseSets×RepsLoad
    Bench press4 × 391% 1RM (≈RPE 8.5)
    Barbell row4 × 3RPE 8.5
    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

    Dec 15

    Lower (strength)

    68 min
    ExerciseSets×RepsLoad
    Back squat4 × 391% 1RM (≈RPE 8.5)
    Romanian deadlift3 × 6RPE 8
    Bulgarian split squat3 × 8–10RPE 8
    Lying leg curl3 × 8–10RPE 8
    Standing calf raise3 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  3. Thu

    Dec 17

    Upper (volume)

    68 min
    ExerciseSets×RepsLoad
    Overhead press4 × 391% 1RM (≈RPE 8.5)
    Pull-up4 × 3RPE 8.5
    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

    Dec 18

    Lower (volume)

    68 min
    ExerciseSets×RepsLoad
    Deadlift4 × 391% 1RM (≈RPE 8.5)
    Front squat3 × 6RPE 8
    Barbell hip thrust3 × 8–10RPE 8
    Leg extension3 × 8–10RPE 8
    Seated leg curl3 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8
12Test week: heavy singles43 hard sets43 sets
4 sessions

  1. Mon

    Dec 21

    Upper (strength)

    45 min
    ExerciseSets×RepsLoad
    Bench press3 × 1work up to a single at RPE 9 (~96%)
    Barbell row3 × 1heavy single, RPE 9
    Overhead press1 × 6RPE 7
    Pull-up1 × 6RPE 7
    Lateral raise1 × 8–10RPE 7
    Barbell curl1 × 8–10RPE 7
    Skull crusher1 × 8–10RPE 7

  2. Tue

    Dec 22

    Lower (strength)

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × 1work up to a single at RPE 9 (~96%)
    Romanian deadlift2 × 6RPE 7
    Bulgarian split squat2 × 8–10RPE 7
    Lying leg curl2 × 8–10RPE 7
    Standing calf raise1 × 8–10RPE 7
    Hanging knee raise1 × 8–10RPE 7

  3. Thu

    Dec 24

    Upper (volume)

    45 min
    ExerciseSets×RepsLoad
    Overhead press3 × 1work up to a single at RPE 9 (~96%)
    Pull-up3 × 1heavy single, RPE 9
    Incline dumbbell press1 × 6RPE 7
    Chest-supported row1 × 6RPE 7
    Face pull1 × 8–10RPE 7
    Incline dumbbell curl1 × 8–10RPE 7
    Cable pushdown1 × 8–10RPE 7

  4. Fri

    Dec 25

    Lower (volume)

    42 min
    ExerciseSets×RepsLoad
    Deadlift3 × 1work up to a single at RPE 9 (~96%)
    Front squat2 × 6RPE 7
    Barbell hip thrust2 × 8–10RPE 7
    Leg extension1 × 8–10RPE 7
    Seated leg curl1 × 8–10RPE 7
    Ab wheel rollout1 × 8–10RPE 7

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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