intermediateUpper/Lower

Upper/Lower 4-Day Split

Classic upper/lower split hitting each muscle group twice per week. Perfect balance of frequency and recovery.

Days/Week

Weeks

Phases

86%

Popular

Program Goals

Build muscleBalanced development2x frequency

Hit each muscle 2x per week

Great for intermediates

Optimal recovery between sessions

Balanced push/pull volume

Horizontal Push/Pull

Bench PressRowsOHPFace PullsCurlsTriceps

Quad Dominant

SquatRDLLeg PressLeg CurlsCalf Raises

Vertical Push/Pull

OHPPull-upsIncline DBCable RowsLateral RaisesArms

Hip Dominant

DeadliftBulgarian Split SquatsHip ThrustLeg CurlsCalves

Our AI will customize this template based on your profile

Days per week

Free • No credit card required

barbelldumbbellscables

Split TypeUpper/Lower

Phases2

PeriodizationLinear

Popular 6-day split that groups muscles by movement pattern. Great for hypertrophy.

Traditional bodybuilding split. One muscle group per day with high volume.

Perfect first muscle-building program. Learn proper form while building foundational size and strength.