Training programs

Upper / Lower 4×

Four sessions a week alternating upper and lower body, 12 weeks in two phases.

days a week: 4
Duration: 12 weeks
Session length: 75 min
Level: Intermediate

Build muscle · Full gym

Why this program works

Splitting upper and lower body lets you do more quality sets per muscle while each muscle still trains twice a week. One day per half is heavier, the other more about volume.

Phases and weeks

Accumulationwk 1–6

Intensificationwk 7–12

Deload week

Training days

Upper 1

Heavy: Bench + Row · 7 exercises

#	Exercise	sets × reps	Rest
1	Bench Press Main lift	4 × 6–8	3 min
2	Barbell Row Main lift	4 × 6–10	2.5 min
3	Seated Dumbbell Shoulder Press Main lift	3 × 8–10	2 min
4	Lat Pulldown	3 × 8–12	1.5 min
5	Cable Lateral Raise	3 × 12–20	1 min
6	EZ-Bar Curl	2 × 8–12	1 min
7	Triceps Pushdown	2 × 10–15	1 min

Lower 1

Heavy: Squat + RDL · 6 exercises

#	Exercise	sets × reps	Rest
1	Back Squat Main lift	4 × 6–8	3 min
2	Romanian Deadlift Main lift	3 × 8–10	2.5 min
3	Leg Press	3 × 10–12	2 min
4	Lying Leg Curl	3 × 10–15	1.5 min
5	Standing Calf Raise	3 × 10–15	1 min
6	Hanging Knee Raise	3 × 10–15	1 min

Upper 2

Volume: Incline + Pull-ups · 8 exercises

#	Exercise	sets × reps	Rest
1	Incline Dumbbell Press	3 × 8–12	2 min
2	Pull-up	3 × 6–10	2 min
3	Machine Chest Fly	2 × 12–15	1 min
4	Chest-Supported Row	3 × 8–12	1.5 min
5	Machine Lateral Raise	3 × 12–20	1 min
6	Reverse Pec Deck	2 × 15–20	1 min
7	Incline Dumbbell CurlSuperset 1	2 × 10–12	1 min
8	Overhead Cable Triceps ExtensionSuperset 1	2 × 10–15	1 min

Lower 2

Volume: Deadlift + Split Squat · 7 exercises

#	Exercise	sets × reps	Rest
1	Trap Bar Deadlift Main lift	3 × 5–8	3 min
2	Bulgarian Split Squat	3 × 8–12	2 min
3	Leg Extension	3 × 12–15	1 min
4	Seated Leg Curl	3 × 10–15	1.5 min
5	Barbell Hip Thrust	3 × 8–12	1.5 min
6	Seated Calf Raise	3 × 12–20	1 min
7	Cable Crunch	3 × 10–15	1 min

Upper 1

Heavy: Bench + Row · 7 exercises

#	Exercise	sets × reps	Rest
1	Bench Press Main lift	4 × 4–6	3 min
2	Barbell Row Main lift	4 × 6–8	2.5 min
3	Seated Dumbbell Shoulder Press Main lift	3 × 8–10	2 min
4	Lat Pulldown	3 × 8–12	1.5 min
5	Cable Lateral Raise	3 × 12–20	1 min
6	EZ-Bar Curl	2 × 8–12	1 min
7	Triceps Pushdown	2 × 10–15	1 min

Lower 1

Heavy: Squat + RDL · 6 exercises

#	Exercise	sets × reps	Rest
1	Back Squat Main lift	4 × 4–6	3 min
2	Romanian Deadlift Main lift	3 × 8–10	2.5 min
3	Leg Press	3 × 10–12	2 min
4	Lying Leg Curl	3 × 10–15	1.5 min
5	Standing Calf Raise	3 × 10–15	1 min
6	Hanging Knee Raise	3 × 10–15	1 min

Upper 2

Volume: Incline + Pull-ups · 8 exercises

#	Exercise	sets × reps	Rest
1	Incline Dumbbell Press	3 × 8–12	2 min
2	Pull-up	3 × 6–10	2 min
3	Machine Chest Fly	2 × 12–15	1 min
4	Chest-Supported Row	3 × 8–12	1.5 min
5	Machine Lateral Raise	3 × 12–20	1 min
6	Reverse Pec Deck	2 × 15–20	1 min
7	Incline Dumbbell CurlSuperset 1	2 × 10–12	1 min
8	Overhead Cable Triceps ExtensionSuperset 1	2 × 10–15	1 min

Lower 2

Volume: Deadlift + Split Squat · 7 exercises

#	Exercise	sets × reps	Rest
1	Trap Bar Deadlift Main lift	3 × 5–8	3 min
2	Bulgarian Split Squat	3 × 8–12	2 min
3	Leg Extension	3 × 12–15	1 min
4	Seated Leg Curl	3 × 10–15	1.5 min
5	Barbell Hip Thrust	3 × 8–12	1.5 min
6	Seated Calf Raise	3 × 12–20	1 min
7	Cable Crunch	3 × 10–15	1 min

Progression

When every set reaches the top of the rep range, add the smallest weight step and restart at the bottom of the range. Main lifts are never taken to failure.

Safety

Stop immediately and seek medical help if you feel chest pain, unusual shortness of breath, an irregular heartbeat or dizziness.

Health & safety

RIR main / accessory lifts

week	Phase	RIR	Note
1	Accumulation	3 / 2
2	Accumulation	2-3 / 1-2
3	Accumulation	2 / 1
4	Accumulation	1-2 / 0-1
5	Accumulation	1 / 0	Accessories: failure on the last set only.
6	Accumulation	4 / 3-4	Deload week
7	Intensification	3 / 2
8	Intensification	2-3 / 1-2
9	Intensification	2 / 1
10	Intensification	1-2 / 0-1
11	Intensification	1 / 0	Accessories: failure on the last set only.
12	Intensification	4 / 3-4	Deload week