[Collection]
A clear four-day rhythm
Upper and lower sessions alternate across the week for a predictable schedule.
Four-day workout guide
Upper lower split workouts that fit four training days
Compare structured upper lower programs for lifters who want to train each muscle group twice a week without committing to a six-day split.
[Focus]
Hypertrophy
[Schedule]
Training days per week: 4
[Collection]
Compare real templates
Review the actual weekly structure and exercise selection instead of choosing from generic split advice.
[Collection]
Start with the right volume
The included templates make it easier to choose a program that matches your experience and available training days.
[Collection]
4 day upper lower programs in the IronFlow library
These templates use an upper lower structure and link to their full schedules, progression details, and start flow.
4 programs
HypertrophyBeginnerSupports progression engine
Basement Bodybuilding Upper Lower
Basement Bodybuilding's free 4-day upper/lower split using simple rep ranges, dynamic double progression, and a full-gym exercise menu.
4 Days / week8 weeks
Session order
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HypertrophyIntermediate
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.
4 Days / week7 weeks
Session order
View program
HypertrophyBeginner
Upper Lower - 4 Day
A simple 4-day upper/lower split for balanced muscle gain and easy weekly planning.
4 Days / week1 week
Session order
View program
HypertrophyIntermediateSupports progression engine
Lyle McDonald Generic Bulking Routine (Standard)
The standard four-day GBR: eight weeks of upper/lower work followed by a two-week deload.
4 Days / week10 weeks
Session order
View program
[FAQ]
Upper lower split questions
A 3-day rotation can be useful when your schedule changes week to week. A 4-day upper lower split gives each half of the body a more predictable weekly rhythm. Choose the schedule you can complete consistently.
PPL often suits lifters who want more training days, while upper lower can fit a four-day schedule with a simpler weekly structure. Compare the session frequency, recovery needs, and exercises before choosing.
Use a weekly workload you can perform with good technique and recover from. Start with the template's main work, track what you complete, and make gradual adjustments rather than changing the whole plan at once.
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