Dr. Swole’s 4 Day Upper Lower Split
General
Intermediate
Dumbbell
Plan Details
The Dr. Swole’s 4 Day Upper Lower Split routine by pjlmb is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
The upper lower split is an extremely versatile style of programming that works well for beginner to advanced bodybuilders. This program is designed by Dr. Bill Wong a.k.a. Dr. Swole, for an intermediate- athlete with a major focus on hypertrophy and a minor focus on strength.
Routine detail
Mon
Upper 1
Est. 0 min
7 exercises
Barbell Bench Press
6 Sets x 5,6,7,8,8,8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 6,7,8,9,10 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 6,7,8,9,10 Reps
Dumbbell One-Arm Row
5 Sets x 8,9,10,11,12 Reps
Dumbbell Lateral Raise
6 Sets x 8,9,10,11,12,12 Reps
Barbell Curl
5 Sets x 8,9,10,11,12 Reps
Barbell Bench Press (Close Grip)
5 Sets x 6,7,8,9,10 Reps
Wed
Lower 1
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 5,6,7,8,8 Reps
Barbell Romanian Deadlift
5 Sets x 6,7,8,9,10 Reps
Machine Leg Press
6 Sets x 8,9,10,11,12,12 Reps
Dumbbell Lunge
3 Sets x 8,9,10 Reps
Dumbbell Calf Raise
6 Sets x 8,9,10,11,12,12 Reps
Fri
Upper 2
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
6 Sets x 8,9,10,11,12,12 Reps
Barbell Military Press
4 Sets x 5,6,7,8 Reps
Barbell Bent-Over Row
5 Sets x 8,9,10,11,12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,13,14,15 Reps
Cable One-Arm Lateral Raise
6 Sets x 10,11,12,13,14,15 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 10,11,12,13,14,15 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 8,9,10,11,12 Reps
Sat
Lower 2
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Front Squat
5 Sets x 6,7,8,9,10 Reps
Dumbbell Lunge
3 Sets x 10,11,12 Reps
Machine Leg Extension
6 Sets x 10,11,12,13,14,15 Reps
Machine Leg Curl (Prone)
6 Sets x 10,11,12,13,14,15 Reps
Calf Press On Leg Press
6 Sets x 10,11,12,13,14,15 Reps
