Upper Lower workout program
A four-day upper and lower split that develops strength on the main lifts while keeping enough volume for balanced muscle growth.
Beginner to intermediate · 4 days per week · 6–12 weeks
Open in LifterUpper A
- Barbell Bench Press: 4 × 5-7 reps @ RPE 8
- Barbell Row: 4 × 6-8 reps @ RPE 8
- Dumbbell Shoulder Press: 3 × 8-10 reps @ RPE 8
- Lat Pulldown: 3 × 8-12 reps @ RPE 8
- Cable Curl: 3 × 10-15 reps @ RPE 8
- Skull Crusher: 3 × 10-15 reps @ RPE 8
Lower A
- Back Squat: 4 × 5-7 reps @ RPE 8
- Bulgarian Split Squat: 3 × 8-10 reps @ RPE 8
- Glute Bridge: 3 × 8-12 reps @ RPE 8
- Back Extension: 3 × 10-15 reps @ RPE 8
- Cable Crunch: 3 × 10-15 reps @ RPE 8
Upper B
- Close-Grip Bench Press: 4 × 6-8 reps @ RPE 8
- Chin-Up: 4 × 5-8 reps @ RPE 8
- Dumbbell Bench Press: 3 × 8-12 reps @ RPE 8
- Chest-Supported Row: 3 × 8-12 reps @ RPE 8
- Face Pull: 3 × 12-15 reps @ RPE 8
- Hammer Curl: 3 × 10-15 reps @ RPE 8
Lower B
- Deadlift: 3 × 4-6 reps @ RPE 8
- Front Squat: 3 × 6-10 reps @ RPE 8
- Bulgarian Split Squat: 3 × 10-12 reps @ RPE 8
- Glute Bridge: 3 × 10-15 reps @ RPE 8
- Cable Crunch: 3 × 10-15 reps @ RPE 8