Import-ready template

Dr. Swole 4 Day Upper Lower

A free 4-day upper/lower bodybuilding split from Dr. Swole with lower-day arm work and simple double progression. Review the full schedule, then run the template inside IronFlow.

Days / week
4
Weeks
7
Level
Intermediate
Focus
Hypertrophy

Program at a glance

A free 4-day upper/lower bodybuilding split from Dr. Swole with lower-day arm work and simple double progression.

Max lifts
No max lift setup required before starting
Equipment
BarbellDumbbellCableMachineBodyweight
What you are committing to
Days / week
4 training days each week
Weeks
7 programmed weeks
Sample week
Week 1

Day-by-day schedule

Every exercise below comes from the importable template currently stored in the app.

Day 1

Day 1 - Upper A

7 exercises
Bench Press (Barbell)
4 x 5-8 @ RPE 7

Run with a top set back off method, i.e. work up to a top heavy set, then drop ~10% weight and continue with back off sets.

T-Bar Row
3 x 6-10 @ RPE 8
Incline Chest Fly (Dumbbell)
2 x 10-15 @ RPE 8
Lat Pulldown
3 x 10-15 @ RPE 8

Use neutral grip.

Rope Pressdown
2 x 10-15 @ RPE 8
Upright Row (Cable)
2 x 6-10 @ RPE 8
Lateral Raise (Cable)
1 x 8-12 @ RPE 8
Day 2

Day 2 - Lower A

8 exercises
Squat (Barbell)
4 x 5-8 @ RPE 7

Run with a top set back off method, i.e. work up to a top heavy set, then drop ~10% weight and continue with back off sets.

Romanian Deadlift (Barbell)
2 x 6-10 @ RPE 8
Bulgarian Split Squat (Dumbbell)
3 x 8-12 @ RPE 8
Leg Extension
2 x 10-15 @ RPE 8
Bicep Curl (EZ Bar)
2 x 8-12 @ RPE 8
Rope Hammer Curl
1 x 6-10 @ RPE 8
Lateral Raise (Dumbbell)
2 x 8-12 @ RPE 8
Machine Calf Raise
2 x 10-15 @ RPE 8
Day 3

Day 3 - Upper B

7 exercises
Seated Overhead Press (Dumbbell)
2 x 5-8 @ RPE 7

Run with a top set back off method, i.e. work up to a top heavy set, then drop ~10% weight and continue with back off sets.

Dip (Weighted)
3 x 6-10 @ RPE 8
Chin-Up (Weighted)
3 x 6-10 @ RPE 8
Seated Row (Cable)
3 x 8-12 @ RPE 8
EZ Bar Skull Crusher
3 x 8-12 @ RPE 8
Upright Row (Cable)
2 x 8-12 @ RPE 8
Lateral Raise (Cable)
1 x 12-20 @ RPE 8
Day 4

Day 4 - Lower B

8 exercises
Deadlift (Barbell)
2 x 5-8 @ RPE 7

Run with a top set back off method, i.e. work up to a top heavy set, then drop ~10% weight and continue with back off sets.

Front Squat (Barbell)
2 x 6-10 @ RPE 8
Leg Press
2 x 8-12 @ RPE 8
Leg Press Calf Raise
4 x 8-12 @ RPE 8
Leg Curl
2 x 10-15 @ RPE 8
Lying Bicep Curl
2 x 6-10 @ RPE 8
Preacher Curl Machine
1 x 10-15 @ RPE 8
Lateral Raise (Dumbbell)
2 x 10-15 @ RPE 8

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