Free strength routine
4-Day Upper/Lower Split
Train upper and lower body twice per week across four focused sessions, leaving room for useful volume without making every workout a marathon.
Best for
Intermediate lifters who can train four consistent days
Best for
Lifters balancing strength practice with muscle-building volume
Best for
People who want shorter sessions than a high-volume full-body plan
Weekly schedule
Warm up before the listed working sets. Start with conservative loads, keep the same form standard, and treat every rep range as a progression target rather than a reason to reach failure.
Monday — Upper A
Bench strength and balanced pulling
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Barbell Bench Press | 3 | 5–8 | Use this as the primary pressing progression target. |
| Bent-Over Barbell Row | 3 | 6–10 | Keep the lower back quiet and pull through a consistent range. |
| Overhead Press | 2 | 8–10 | Use a moderate load after the heavier bench work. |
| Pull-Up | 2 | 6–10 | Use assistance or pulldowns when bodyweight reps break down. |
Tuesday — Lower A
Squat strength and posterior-chain volume
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Back Squat | 3 | 5–8 | Make this the main lower-body progression target. |
| Romanian Deadlift | 3 | 6–10 | Keep the eccentric controlled and the bar close. |
| Walking Lunge | 2 | 8–12 each side | Use smooth steps instead of rushing through balance. |
| Calf or Core Work | 2 | 10–15 | Choose one simple accessory that does not disrupt Thursday's upper session. |
Thursday — Upper B
Overhead strength and upper-body hypertrophy
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Overhead Press | 3 | 5–8 | Use small jumps and keep each rep strict. |
| Pull-Up or Lat Pulldown | 3 | 6–10 | Choose the version that makes progression easiest to measure. |
| Incline Dumbbell Press | 3 | 8–12 | Let the shoulder blades stay set while the dumbbells move through a comfortable range. |
| One-Arm Dumbbell Row | 2 | 8–12 each side | Use the bench for support and keep the torso from twisting. |
Friday — Lower B
Deadlift strength and quad/glute support
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Conventional Deadlift | 3 | 3–5 | Keep heavy pulling volume modest enough to recover for next week. |
| Front Squat | 3 | 6–10 | Use an upright torso and let load stay secondary to position. |
| Barbell Hip Thrust | 2 | 8–12 | Finish with the glutes instead of extending the lower back. |
| Bulgarian Split Squat | 2 | 8–12 each side | Reduce the load if balance starts limiting the target leg. |
How to progress it
- 1.Progress the first lift of each day with a rep range: reach the top on every set, then add the smallest load jump.
- 2.Keep secondary lifts one or two reps farther from failure than the primary lift.
- 3.If both weekly sessions for a muscle stall, reduce accessory fatigue before replacing the main lift.
Recovery rules
- Use Wednesday and the weekend as recovery space.
- Keep upper-day arm work optional because presses and pulls already train the arms.
- If Friday deadlifts interfere with Monday squats, reduce deadlift sets or move Lower B earlier.
Read before you customize it
Best Workout Split for Muscle Growth: How to Choose
A schedule-first guide to choosing full body, upper/lower, push/pull/legs, or a hybrid split for muscle growth.
Push/Pull/Legs vs Upper/Lower: Which Split Is Better?
Both splits build the same muscle when volume matches — so the real choice is how many days a week you'll actually train.
How Many Sets Per Muscle Group Per Week?
How to set your weekly set count per muscle by experience, muscle size, and recovery — and count compound lifts correctly.
Personalize this routine in Kova
Kova builds around your schedule, equipment, and goals, then keeps progression tied to the sets you actually complete.
