Upper Lower 4-Day Workout Split

Written by the Perflexity coaching team · Reviewed September 5, 2026

Program

Upper Lower 4-Day

4 sessions · each day opens as its own plan

Upper

1.Bench press
Rest 2–3 min
4 × 6–8
2.Chest-supported row
Rest 2 min
4 × 8–10
3.Overhead press
Rest 2 min
3 × 8–10
4.Lat pulldown
3 × 8–12
5.Dumbbell curl
2 × 10–12

Lower

1.Back squat
Rest 2–3 min
4 × 6–8
2.Romanian deadlift
Rest 2 min
3 × 8–10
3.Walking lunge
Each leg
3 × 8–10
4.Leg curl
3 × 10–12
5.Calf raise
3 × 12–15

Upper

1.Incline dumbbell press
Rest 90–120 sec
4 × 8–12
2.One-arm dumbbell row
Each arm
4 × 8–12
3.Lateral raise
3 × 12–15
4.Face pull
3 × 12–15
5.Triceps pushdown
2 × 10–15

Lower

1.Leg press or goblet squat
Rest 2 min
4 × 10–12
2.Hip thrust or glute bridge
3 × 8–12
3.Leg extension
3 × 10–15
4.Leg curl
3 × 10–15
5.Plank
3 × 30–45 sec

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TL;DR

Train four days: Upper A, Lower A, Upper B, Lower B. Compounds first, then accessories. A good next step after a 3-day full body or PPL once recovery is easy.

Key takeaways

Four days, each muscle twice.
A days a little heavier; B days a little higher-rep.
Do not stack all four days in a row.

Schedule

Mon Upper A, Tue Lower A, Thu Upper B, Fri Lower B. Or Tue/Wed/Fri/Sat. Put a rest or easy walk between the pairs.

Who should run this

You already trained consistently for a few months, or 3-day full body feels light. Beginners can run it, but most people do better starting with 3-day PPL or first-week full body.

FAQ

Upper/lower vs PPL?

Upper/lower hits each muscle twice in four days. Classic 3-day PPL hits each once. If you can train four days, upper/lower is often the better frequency.

Can I train five days?

Keep the four lifting days. Add a walk or 12-3-30. Do not add a random fifth heavy day.