The 4-Day Upper/Lower Program: Maximum Muscle With Minimum Weekly Stress
Overview
Upper/lower is the most reliable split for lifters who want muscle and strength without turning the gym into a second job. Two upper sessions and two lower sessions per week gives you: • enough frequency to practice and progress • enough recovery to show up strong • enough volume to grow, without junk
The reason it works is not magic — it’s logistics. You can distribute weekly volume without 2-hour sessions, you can keep anchor lifts stable, and you can adjust volume up or down without breaking the whole plan.
This blog gives you an upper/lower template, plus the rules that make it actually work.
The rule that matters: pick anchors and repeat them
Most people under-progress because they change exercises too often. Upper/lower shines when you lock in: • 1–2 chest press anchors • 1–2 row/pull anchors • 1 squat/leg press anchor • 1 hinge anchor
Then you repeat them for 8–12 weeks and progress with double progression (reps → load). That turns “training” into a system instead of a random workout library.
How to distribute volume (so you recover)
Weekly set targets (typical intermediate starting points): • Chest: 10–16 sets/week • Back: 12–18 sets/week • Quads: 10–16 sets/week • Hamstrings/glutes: 10–16 sets/week • Delts/arms: variable based on priority (often 8–16 each across week)
Upper/lower makes this easy: Upper A hits chest/back plus some delts/arms. Upper B repeats chest/back with different angles and finishes delts/arms. Lower A emphasizes squat/quad work. Lower B emphasizes hinge/posterior chain.
The goal: enough work to grow, not so much that you feel destroyed every session.
The 4-day template (copy/paste)
Upper A (strength + skill) • Incline press: 4 x 6–10 • Chest-supported row: 4 x 6–12 • Machine press: 3 x 8–12 • Lat pulldown: 3 x 8–12 • Lateral raise: 3 x 12–25 • Triceps + biceps: 2–3 sets each
Lower A (quad emphasis) • Squat or hack squat: 4 x 6–10 • Leg press: 3 x 10–15 • RDL: 3 x 6–10 • Leg curl: 3 x 10–15 • Calves: 4 x 8–15 • Core: 2–3 sets
Upper B (volume + shape) • Flat press (DB/machine): 4 x 8–12 • Pulldown or pull-up: 4 x 6–12 • Cable row: 3 x 10–15 • Fly or pec deck: 3 x 12–25 • Rear delts: 3 x 15–25 • Arms: 6–10 sets total
Lower B (hinge + glute/ham) • Hinge (RDL/deadlift variant): 4 x 5–8 or 6–10 • Split squat: 3–4 x 8–12 • Ham curl: 4 x 10–15 • Back extension (glute bias): 2–3 x 12–20 • Calves + core
Deep dive: the ‘minimum effective’ and ‘maximum adaptive’ versions
If life is busy (minimum effective upper/lower): • Keep each day to 4–5 movements. • 2–3 sets per movement. • Compounds at 1–2 RIR. • Total time: ~45–65 minutes.
If you’re in a growth phase (maximum adaptive upper/lower): • Add 1 extra accessory for weak points (delts/arms/glutes). • Add 1–2 sets per key muscle group across the week. • Keep technique strict and sleep high. • Total time: ~60–85 minutes.
The split doesn’t change — the dosage does.
Progression rules (so it isn’t ‘same weights forever’)
Use double progression: • Choose a rep range (e.g., 6–10). • Add reps across sets until you hit top end on most sets. • Then increase load slightly and repeat.
Keep rest consistent: • Compounds: 2–3 minutes • Isolations: 60–90 seconds
Track RIR honestly: • Most working sets at 1–2 RIR. • Last set on safer machines/isolations can reach 0–1 RIR if technique stays clean.
Templates
Practical templates you can copy
Rules: • Train 4 days/week consistently • Repeat anchors for 8–12 weeks • Double progression in set rep ranges • Rest 2–3 min on compounds • Adjust sets based on recovery • Deload when performance drops
Menu (choose what fits your setup and repeat it): Upper A, Lower A, Upper B, Lower B, Optional: 10–20 min zone 2 on rest days, Step target daily
Progression rule: add reps first → add a small load increase → add sets only if recovery is strong.
Mini case study: the ‘busy professional’ wins with consistency
A client can only train four days. Previously they ran a 6-day split, missed sessions, and felt guilty. We switch to upper/lower, keep sessions efficient, and set a rule: minimum 3 exercises per session even on bad weeks.
In 12 weeks: • adherence jumps because the plan fits life • anchor lifts progress because they repeat • physique changes because volume is consistent Upper/lower didn’t just “work better.” It was sustainable — and sustainability is what creates results.
FAQ
FAQ
Do I need to be perfect with upper/lower programming? No. Hit the big rocks: training progression, protein, calories aligned to goal, sleep, steps. Then optimize.
How fast should progress happen? Strength and performance often improve in 2–3 weeks. Visible physique changes usually show in 6–12 weeks with consistent adherence.
Should I change everything at once? No. Change one variable, track 2–3 weeks, then adjust again.
What if I have pain or medical issues? Modify training and consult a qualified health professional when needed.
Action plan
8-Week Action Plan
Weeks 1–2 — Baseline Set a simple target for upper/lower programming. Track adherence and performance without changing everything else.
Weeks 3–4 — Controlled progression Make the smallest measurable progression: a rep, a small load increase, a consistent meal routine, or improved weekly adherence.
Weeks 5–6 — Optimize one lever Adjust ONE variable based on data: volume up/down, calories up/down by 150–250/day, steps up/down by 1,500–2,500/day, or swap one exercise to a more stable option.
Week 7 — Push week Increase effort slightly (closer to 1 RIR on key sets) and tighten adherence. No chaos.
Week 8 — Deload and review Reduce sets by 30–50% and review the results. Keep what worked; discard what didn’t; plan the next block.
Two-week audit
Two-week audit for upper/lower programming (so you stop guessing)
Track these for 14 days: • Anchor lift performance (2–4 lifts): reps + load • Session quality: did your last set look like your first set? • Recovery: sleep quality, soreness duration, motivation • Nutrition: protein hit rate + calorie target hit rate • Body trend: weekly average bodyweight + waist measurement (once/week)
Decision rules after 14 days: • If performance is rising and recovery is fine → keep the plan (don’t tinker). • If performance is flat but recovery is great → add 2 weekly sets for the target area OR add 150–250 kcal/day if bulking. • If performance is falling and soreness/joints are up → reduce volume 20% and/or deload. • If body trend isn’t matching goal → adjust calories in small steps (150–250/day) and recheck.
Checklist + proof
Session checklist (use this every workout)
1) Warm-up to groove the pattern and feel the target muscle. 2) Know today’s progression target (one extra rep, slightly more load, cleaner execution, or one extra set if recovery is strong). 3) Most sets end at 1–2 reps in reserve (RIR). Push to 0–1 RIR only on safer movements when form stays strict. 4) Stop sets when technique breaks — not when your ego wants one more. 5) If performance drops for two weeks, reduce volume by ~20% or deload. 6) Track the session. If it’s not written down, it didn’t happen.
Proof signals (don’t guess)
Use weekly metrics to keep your plan honest: • Performance trend: are reps or load rising on anchor lifts? • Technique trend: are you controlling the eccentric and keeping the target muscle as the limiter? • Recovery trend: are you sleeping well and showing up with energy most sessions? • Body composition trend: is waist stable during a bulk, or slowly down during a cut, while strength holds? • Adherence trend: did you hit planned sessions + protein target at least 80–90% of the week?
If two signals move the wrong way for two weeks, change ONE variable: • Reduce weekly sets by 20%, OR • Add 150–250 kcal/day if you’re trying to gain and weight is flat, OR • Swap one aggravating movement to a more stable variation, OR • Take a deload week.
Safety
Important note This content is educational and general in nature. If you have medical conditions, are pregnant, take medications, or have symptoms like dizziness, fainting, chest pain, or persistent pain, consult a qualified health professional before changing training, nutrition, or supplementation.
Coach’s notes: the 3-metric scorecard
Scorecard (review weekly) • Anchor lift trend: up / flat / down (pick 2–4 lifts) • Body trend: weekly average weight + waist • Adherence: sessions completed + protein hit rate
Rules: • If lifts are trending up and waist is stable (bulk) or down (cut) → keep going. • If lifts are down and recovery is down → deload or reduce sets 20%. • If body trend isn’t matching goal → adjust calories by 150–250/day and recheck for 2 weeks.
This stops emotional decision making and keeps you progressing.
Extra depth: common failure points (and fixes)
Common failure points (and the fixes)
• Inconsistent rest times Fix: standardize rest. Most compounds need 2–3 minutes; isolations 60–90 seconds.
• Progression without standards Fix: keep the same ROM and tempo, then progress load/reps. If the rep changes, the comparison is invalid.
• Too much novelty Fix: keep anchor lifts for 8–12 weeks. Rotate only when progress stalls AND you’ve checked recovery and nutrition.
• Poor sleep during hard training Fix: reduce volume 15–25% temporarily and protect sleep. Sleep debt hides progress.
• Random calories Fix: use protein anchors and a simple daily structure. Consistency beats complexity.
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Written by Anthony Nitti — IRFE Global Personal Trainer of the Year (2025), National Personal Trainer of the Year Australia (2025), and holder of Patent AU2021105042A4.