Upper / Lower routine
The best strength-and-size split for 4 days a week.
The Upper/Lower split divides the body in half: all upper-body pressing and pulling in one session, the entire lower body in the other. Run each twice a week and every muscle gets trained with high frequency and plenty of recovery — the sweet spot for most people building strength and muscle on four days a week.
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The workouts (4 days a week)
Upper Day
All upper body: press, pull, shoulders, arms.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 4 × 8 | 150s |
| Barbell Row | 4 × 8 | 150s |
| Overhead Press | 3 × 8 | 120s |
| Lat Pulldown | 3 × 10 | 120s |
| Lateral Raise | 3 × 12 | 90s |
| Tricep Pushdown | 3 × 12 | 60s |
| Dumbbell Curl | 3 × 12 | 60s |
Lower Day
All lower body: squat, hinge, accessories.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Squat | 4 × 8 | 180s |
| Romanian Deadlift | 3 × 8 | 180s |
| Leg Press | 3 × 10 | 120s |
| Lying Leg Curl | 3 × 12 | 90s |
| Standing Calf Raise | 4 × 12 | 60s |
| Plank | 3 × 1 | 60s |
How to progress
Progressive overload is the whole game: when you hit every target rep on every set, add 2.5 kg next session (5 kg on squats and deadlifts). Miss reps? Keep the weight and beat your reps. Miss two sessions in a row? Drop 10% and build back up. Repday applies these rules automatically every time you log — no spreadsheet, no math at the squat rack.
Who this routine is for
Anyone with 4 consistent training days — from ambitious beginners to advanced lifters. It's also where Repday routes 5–6-day beginners, because recovering well beats adding a sixth session.
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