How long does this plan take?

Each session takes about 55 to 70 minutes, 4 days a week.

How do I know when to add weight?

When you can complete every set at the top of the rep range with good form, add a small amount of weight (about 2.5 kg for upper body and 5 kg for lower body) and start again at the bottom of the range.

What if I miss a session?

Just pick up where you left off. Do not double up to make up for it. Consistency over months matters far more than any single week.

Upper lower split workout plan (4 days)

An upper lower split trains every muscle twice a week with four sessions, which is a good balance of frequency, recovery and time.

Level: Intermediate
Days a week: 4
Where: Gym
Session: 55 to 70 min

Who it suits: Beginners finishing a full-body plan and intermediates who want four manageable days. Goal: Build muscle and strength.

How to use this plan

Warm up for 5 to 10 minutes with light cardio and a few easy sets of the first exercise.
Choose a weight you could lift 2 or 3 more times than the reps listed. The last reps should feel hard but controlled.
Log every set. Next time, try to beat your last session by one rep or a little more weight.
Rest the time shown between sets, and a day or two between sessions that train the same muscles.

Upper 1: Heavier upper body

Exercise	Sets	Reps	Rest
Bench Press (Barbell)	4	5 to 8	2 to 3 min
Bent Over Row (Barbell)	4	6 to 8	2 min
Shoulder Press (Dumbbell)	3	8 to 10	60 to 90 s
Lat Pulldown (Cable)	3	8 to 12	60 to 90 s
Bicep Curl (Dumbbell)	2	10 to 12	60 to 90 s
Overhead Tricep Extension (Dumbbell)	2	10 to 12	60 to 90 s

Lower 1: Heavier lower body

Exercise	Sets	Reps	Rest
Squat (Barbell)	4	5 to 8	2 to 3 min
Romanian Deadlift (Barbell)	3	8 to 10	60 to 90 s
Leg Press	3	10 to 12	60 to 90 s
Lying Leg Curl	3	10 to 12	60 to 90 s
Seated Calf Raise	3	12 to 15	60 to 90 s

Upper 2: Lighter upper body

Exercise	Sets	Reps	Rest
Incline Bench Press (Dumbbell)	3	8 to 12	60 to 90 s
Seated Cable Row	3	10 to 12	60 to 90 s
Lateral Raise (Dumbbell)	3	12 to 15	60 to 90 s
Pull Up	3	as many as you can	60 to 90 s
Hammer Curl	2	10 to 12	60 to 90 s
Single Arm Pushdown (Cable)	2	10 to 12	60 to 90 s

Lower 2: Lighter lower body

Exercise	Sets	Reps	Rest
Front Squat	3	8 to 10	2 min
Hip Thrust (Barbell)	3	8 to 12	60 to 90 s
Walking Lunge (Dumbbell)	3	10 each leg	60 to 90 s
Seated Leg Curl	3	10 to 12	60 to 90 s
Hanging Knee Raise	3	10 to 15	60 to 90 s

Notes

A common week is Monday upper, Tuesday lower, Thursday upper, Friday lower.

Common questions

How long does this plan take?: Each session takes about 55 to 70 minutes, 4 days a week.
How do I know when to add weight?: When you can complete every set at the top of the rep range with good form, add a small amount of weight (about 2.5 kg for upper body and 5 kg for lower body) and start again at the bottom of the range.
What if I miss a session?: Just pick up where you left off. Do not double up to make up for it. Consistency over months matters far more than any single week.

More workout plans

General information, not medical advice. Learn each movement with light weight first, stop if something hurts, and see a doctor or physiotherapist if you have an injury, a health condition or are pregnant.