Upper Lower Split: 4-Day Plan
Bulking
Intermediate
None
Plan Details
The Upper Lower Split: 4-Day Plan routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A 4-day upper lower split: two upper-body and two lower-body workouts a week, so every muscle is trained twice. Monday and Tuesday are heavier strength days; Thursday and Friday use 8-15 reps to build muscle. About 55-60 minutes a session. Mon: Upper A (Strength) Tue: Lower A (Squat) Wed: Rest Thu: Upper B (Muscle) Fri: Lower B (Hinge) Sat-Sun: Rest Reps shown are where each range starts (for example 8 on an 8-12 exercise). Add reps until every set reaches the top of the range, then add weight: 2.5 kg / 5 lb on upper-body lifts, 5 kg / 10 lb on squats and deadlifts. Deload every 4-8 weeks with half the sets. Full guide: jefit.com/blog/4-day-upper-lower-split
Routine detail
Mon
Upper A (Strength)
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Curl
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Tue
Lower A (Squat)
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Thu
Upper B (Muscle)
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Dip
2 Sets x 8 Reps
Fri
Lower B (Hinge)
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
