A complete guide to maximizing muscle growth and strength with the most effective 4-day training split.
The upper/lower split is widely regarded as one of the most effective ways to structure your training for both muscle growth and strength gains. This science-backed approach divides your workouts between upper and lower body days, allowing you to train each muscle group twice per week while maintaining optimal recovery.
An upper/lower split is a workout program that divides your training into two distinct types of sessions: upper body workouts and lower body workouts. This training approach has become increasingly popular among both recreational lifters and athletes due to its optimal balance of training frequency and recovery.
The upper/lower split is built on three fundamental training principles that make it particularly effective:
By splitting workouts between upper and lower body, you can train each muscle group twice per week, which research shows is optimal for muscle growth and strength gains. This frequency provides enough stimulus for growth while allowing adequate recovery between sessions.
While your upper body muscles are recovering, you can train your lower body (and vice versa). This allows you to maintain a high training frequency without compromising recovery, making it more effective than full-body workouts for many lifters.
The split allows you to distribute your weekly training volume across multiple sessions, preventing any single workout from becoming too long or intense. This makes the program more sustainable and easier to recover from compared to body-part splits.
Each training session in an upper/lower split typically follows this pattern:
| Component | Description | Time |
|---|---|---|
| Warm-up | Dynamic stretching and movement preparation | 5-10 minutes |
| Compound Exercises | Multi-joint movements for major muscle groups | 20-30 minutes |
| Isolation Work | Single-joint exercises for specific muscles | 15-20 minutes |
| Cool-down | Static stretching and mobility work | 5-10 minutes |
The upper/lower split can be adapted to different training frequencies:
Best for: Beginners or those with limited time
One upper and one lower session per week
Best for: Most lifters
Two upper and two lower sessions per week
Best for: Advanced lifters
Three upper and three lower sessions per week
This training style is particularly effective for:
The upper/lower split has become increasingly popular among lifters due to its scientifically-backed benefits for muscle growth, strength development, and overall training efficiency. Here's a detailed look at why this training approach is so effective.
Scientific research consistently shows that training muscle groups 2-3 times per week produces superior results for both strength and muscle growth.
The upper/lower split creates an optimal balance between training stimulus and recovery, leading to better long-term results.
| Day | Training | Recovery Status |
|---|---|---|
| Monday | Upper | Lower Body Fresh |
| Tuesday | Lower | Upper Body Recovering |
| Wednesday | Rest | Full Body Recovery |
The four-day training structure maximizes results while fitting into most people's busy schedules.
4-5 hours
3 days
72+ hours/muscle
The split structure enables better progression in both strength and muscle size.
Splitting upper and lower body work leads to better performance on individual exercises.
The upper/lower split combines scientific training principles with practical application to deliver:
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 3-4 | 6-10 |
| Barbell Rows | 3-4 | 6-10 |
| Overhead Press | 3 | 8-12 |
| Lat Pulldowns | 3 | 10-12 |
| Lateral Raises | 3 | 12-15 |
| Tricep Pushdowns | 3 | 10-15 |
| Bicep Curls | 3 | 10-15 |
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups (or Lat Pulldown) | 3-4 | 6-12 |
| Incline Dumbbell Press | 3-4 | 8-12 |
| Seated Cable Rows | 3 | 10-12 |
| Dumbbell Shoulder Press | 3 | 8-12 |
| Face Pulls | 3 | 12-15 |
| Incline Dumbbell Curls | 3 | 10-15 |
| Skull Crushers | 3 | 10-15 |
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squats | 4 | 6-10 |
| Romanian Deadlifts | 3-4 | 8-12 |
| Leg Press | 3 | 10-15 |
| Leg Extensions | 3 | 12-15 |
| Leg Curls | 3 | 12-15 |
| Standing Calf Raises | 4 | 12-15 |
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 3-4 | 5-8 |
| Bulgarian Split Squats | 3 | 8-12 per leg |
| Hip Thrusts | 3 | 10-15 |
| Walking Lunges | 3 | 12-15 per leg |
| Seated Calf Raises | 4 | 15-20 |
| Cable Crunches | 3 | 15-20 |
The B workouts are designed to complement the A workouts by:
| Main Exercise | Alternative Options | Equipment Needed |
|---|---|---|
| Barbell Bench Press | Dumbbell Press, Machine Press, Floor Press | Dumbbells or Machine |
| Pull-Ups | Lat Pulldowns, Band-Assisted Pull-Ups, Machine Pull-Ups | Cable Machine or Resistance Bands |
| Barbell Squats | Hack Squats, Smith Machine Squats, Goblet Squats | Smith Machine or Dumbbells |
| Deadlifts | Rack Pulls, Good Mornings, Back Extensions | Barbell or Machine |
Consistent progress requires a systematic approach to training. Here's a comprehensive guide to ensuring continuous improvements:
Week 1: 185 lbs × 3 sets of 8
Week 2: 185 lbs × 3 sets of 10
Week 3: 195 lbs × 3 sets of 8
Download the Gravitus app to track your workouts, monitor progress, and connect with other lifters.
Download Now