Upper/Lower split — 4-day program for strength and mass

Upper/Lower split is a training program that divides the body into two main training sessions – one for the upper body (arms, back, chest, shoulders) and one for the lower body (legs and glutes), with each being repeated twice a week, usually in a 4-day cycle.

The search for the optimal training split is an eternal debate in the fitness world. While beginners often benefit from Full Body workouts, and advanced athletes can experiment with Push/Pull/Legs (PPL) or Body Part splits, the Upper/Lower split offers a unique balance that makes it ideal for intermediate trainees. This article will guide you through a 4-day Upper/Lower program focused on building strength and muscle mass, applying the latest scientific principles.

Why an Upper/Lower Split for Strength and Mass?

Here are a few key reasons why the Upper/Lower split is so effective:

• Optimal Frequency: It allows you to train each muscle group twice a week, which has been proven by studies (like those by Brad Schoenfeld) to be the optimal frequency for hypertrophy. A once-a-week frequency (Body Part split) is often insufficient for maximum growth, while excessively high frequency can lead to overtraining.
• Sufficient Recovery: There are 2-3 days of rest between training sessions for the same muscle group, allowing ample time for recovery and supercompensation. This can be an issue with Full Body workouts if the volume is too high.
• Higher Training Volume: Each training session focuses on fewer muscle groups, allowing for greater volume (more sets and reps) for each individual group without the overall workout duration becoming excessive.

Structure of a 4-Day Upper/Lower Program

We offer a classic scheme that can be adapted. The key is to ensure 48-72 hours of rest between training sessions for the same muscle group. The sample week looks like this:

Sample Training Plan (Exercises, Sets, Reps)

For intermediate athletes aiming for strength and mass, the recommended rep range is 5-8 for strength exercises and 8-12 for hypertrophy. Choose a weight that allows you to reach failure or very close to failure (RPE 8-9) in the last 1-2 reps of the set.

Day 1: Upper Body A (Strength and Volume)

• Barbell/Dumbbell Bench Press: 3-4 sets x 5-8 reps
• Barbell/T-Bar Row: 3-4 sets x 5-8 reps
• Barbell Overhead Press (standing/seated): 3 sets x 6-10 reps
• Triceps Pushdown: 3 sets x 10-15 reps
• Barbell/Dumbbell Bicep Curl: 3 sets x 10-15 reps
• Optional (Push-ups/Dips): 2-3 sets x to failure

Day 2: Lower Body A (Strength and Volume)

• Barbell Squat (Back/Front): 3-4 sets x 5-8 reps
• Romanian Deadlift or Stiff-Legged Deadlift: 3-4 sets x 6-10 reps
• Dumbbell Lunges: 3 sets x 8-12 reps per leg
• Leg Extension: 3 sets x 10-15 reps
• Hamstring Curl: 3 sets x 10-15 reps
• Calf Raises (standing): 3-4 sets x 15-20 reps

Day 3: Rest

Day 4: Upper Body B (Volume and Isolation)

• Pull-ups (bodyweight/weighted) or Machine Rows: 3-4 sets x 8-12 reps
• Incline Dumbbell Press: 3-4 sets x 8-12 reps
• Lat Pulldown: 3-4 sets x 8-12 reps
• Dumbbell Lateral Raises: 3 sets x 12-15 reps
• Weighted Dips: 3 sets x 8-12 reps
• Incline Dumbbell Hammer Curl: 3 sets x 10-15 reps

Day 5: Lower Body B (Volume and Isolation)

• Deadlift (conventional/sumo) or Goblet Squat: 3-4 sets x 5-8 reps
• Leg Press: 3-4 sets x 8-12 reps
• Glute-Ham Raise or Hip Thrusts: 3 sets x 10-15 reps
• Leg Extension: 3 sets x 12-15 reps
• Leg Curl: 3 sets x 12-15 reps
• Calf Raises (seated): 3-4 sets x 15-20 reps

Principles of Progression

Without progression, there is no growth. For intermediate athletes, linear progression (adding weight every workout) is rarely sustainable. Instead, focus on gradually increasing volume, intensity, or frequency over time.

• Progressive Overload: The fundamental principle. It can be achieved by:
  • Increasing the weight (e.g., 2.5 kg per week/two weeks).
  • Increasing reps with the same weight (once you reach the upper limit of the rep range, increase the weight and start from a lower rep count).
  • Increasing sets (rarely, only if current volume is insufficient).
  • Decreasing rest between sets.
  • Improving technique and control.
• Double Progression: Choose a rep range (e.g., 5-8). Start with a weight you can do 5 reps with good form. When you can do 8 reps, increase the weight and aim for 5 reps again.
• Wave Loading: Vary the intensity. For example, one week train with heavier weights and fewer reps, followed by a week with lighter weights and higher volume.
• Deload: Every 4-8 weeks, incorporate a deload week where you reduce volume or intensity by 40-50%. This helps with recovery and prevents overtraining. Dr. Mike Israetel strongly recommends periodic deloads for long-term progress.

Important Considerations for Nutrition and Recovery

Training is only half the equation. To build strength and muscle mass, nutrition and recovery are critically important:

• Protein: Consume 1.6-2.2 grams of protein per kilogram of body weight, distributed evenly throughout the day.
• Carbohydrates: The primary energy source for workouts. Consume enough complex carbohydrates, especially around training.
• Fats: Do not underestimate healthy fats (0.8-1 g/kg body weight) for hormonal health and overall well-being.
• Caloric Surplus: To build muscle, you need to be in a slight caloric surplus (200-500 kcal above maintenance calories).
• Sleep: Crucial for recovery and hormonal balance. Aim for 7-9 hours of quality sleep each night.
• Hydration: Drink enough water throughout the day.

Personalizing the Program

While effective, this program is a general template. Here's how to adapt it:

• Exercise Selection: If an exercise causes you discomfort or pain, replace it with a similar one. For example, if barbell squats are not an option, use machine squats or Leg Press.
• Volume and Intensity: If you feel overwhelmed or overtrained, reduce the number of sets. If you're not seeing progress, try increasing intensity or load.
• Time Constraints: If you have less time, focus on fewer exercises (3-4 per workout) but with higher intensity.
• Specialization: If you want to develop a specific muscle group, you can add 1-2 extra sets for it at the end of the respective workout.
• Rest: Don't be afraid to skip a workout if your body needs more rest.

See more in the Sport Zona Academy fitness guides.

See more in the Sport Zona Academy fitness guides.