Upper Lower 4 Day Routine
The routine most intermediate lifters should be running. Four days, each muscle twice a week, one heavy session and one volume session per body half.
Last updated: 6 September 2026
Overview
Four sessions a week, each muscle trained twice, one heavy day and one volume day per body half.
This is the routine most people should run once beginner progression has ended. It fits a working week, keeps sessions under 75 minutes, and delivers 12 to 18 hard sets per muscle group without any single session becoming a marathon.
Quick Answer
An upper lower 4 day routine trains upper body twice and lower body twice per week. Making one session per body half heavy and low rep, and the other higher rep and volume focused, covers both strength and hypertrophy while keeping joints fresh.
Key Points
- Four days: Upper A, Lower A, rest, Upper B, Lower B.
- A days are heavy and low rep, B days are volume and higher rep.
- Roughly 12 to 18 hard sets per muscle per week.
- Weekly progression, not session to session.
- Run for 8 to 12 weeks, then deload.
The week
| Day | Session |
|---|---|
| Monday | Upper A, heavy |
| Tuesday | Lower A, heavy |
| Wednesday | Rest |
| Thursday | Upper B, volume |
| Friday | Lower B, volume |
| Weekend | Rest, or easy cardio |
Upper A, heavy
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell bench press | 4 | 5 | 3 min |
| Barbell row | 4 | 6 | 2.5 min |
| Overhead press | 3 | 6 | 2.5 min |
| Pull up | 3 | 6 to 8 | 2 min |
| Incline dumbbell curl | 3 | 10 | 90 sec |
| Overhead triceps extension | 3 | 10 | 90 sec |
Lower A, heavy
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squat | 4 | 5 | 3 min |
| Romanian deadlift | 3 | 8 | 2.5 min |
| Leg press | 3 | 10 | 2 min |
| Seated leg curl | 3 | 12 | 90 sec |
| Calf raise | 4 | 10 | 90 sec |
| Pallof press | 3 | 10 each side | 60 sec |
Upper B, volume
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline dumbbell press | 4 | 10 | 2 min |
| Seated cable row | 4 | 10 | 2 min |
| Lat pulldown | 3 | 12 | 90 sec |
| Lateral raise | 4 | 15 | 60 sec |
| Face pull | 3 | 15 | 60 sec |
| Triceps pushdown | 3 | 12 | 60 sec |
| Barbell curl | 3 | 12 | 60 sec |
Lower B, volume
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Trap bar deadlift | 4 | 6 | 3 min |
| Bulgarian split squat | 3 | 10 each leg | 2 min |
| Hip thrust | 3 | 12 | 2 min |
| Leg extension | 3 | 15 | 90 sec |
| Calf raise | 4 | 15 | 60 sec |
| Hanging leg raise | 3 | 12 | 60 sec |
Weekly volume check
| Muscle | Weekly hard sets |
|---|---|
| Chest | 8 direct, plus triceps overlap |
| Back | 14 |
| Quads | 13 |
| Hamstrings and glutes | 13 |
| Shoulders | 10 direct, plus pressing overlap |
| Arms | 12 direct, plus compound overlap |
| Calves | 8 |
That sits comfortably in the 10 to 20 sets per muscle per week range. If you recover well after four weeks, add a set to whichever muscle you want to prioritise rather than adding exercises.
Progression
| Session type | How to progress |
|---|---|
| Heavy A days | Add 2.5kg lower body, 1.25 to 2.5kg upper body when all sets hit target reps |
| Volume B days | Add reps within the range first, then weight when you reach the top |
On A days use double progression across a narrow range. On Lower A squats, for example, work 4 x 5. When all four sets hit 5 clean reps, add 2.5kg next week.
On B days work the wider range. Incline press at 4 x 10 means starting where you get 10, 10, 9, 8 and progressing until all four sets reach 10, then adding weight.
Deloading
Every 6 to 8 weeks, or when performance flattens for two consecutive weeks. Keep the same sessions, cut to roughly 60 percent of your usual weights and half the sets. See deload weeks.
Adapting it
| Situation | Change |
|---|---|
| Only 3 days available | Rotate Upper, Lower, Upper one week; Lower, Upper, Lower the next |
| Shoulders lagging | Add 3 sets of lateral raises to Lower B |
| Lower back beaten up | Swap trap bar deadlift for hip thrust and leg curl |
| Sessions running long | Superset the last two isolation exercises |
Common Mistakes
| Mistake | Why it causes problems | Better approach |
|---|---|---|
| Making both upper days heavy | Shoulders and elbows take a beating | One heavy, one volume |
| Adding exercises rather than load | Volume creeps past recovery | Progress what is there |
| Skipping Lower B | Half your leg volume gone | It is the volume day, it matters |
| Training all four days consecutively | No recovery between halves | Keep the midweek rest day |
| Never deloading | Fatigue masks progress | Every 6 to 8 weeks |
Frequently Asked Questions
Is four days a week enough for an intermediate?
Yes. Four days is the point where you can fit 12 to 18 sets per muscle per week without any session becoming excessively long. More days adds convenience, not necessarily results.
Can I move the rest days around?
Yes, as long as you avoid doing two upper sessions on consecutive days. Monday, Tuesday, Thursday, Friday and Monday, Wednesday, Thursday, Saturday both work.
Should I do cardio on this routine?
Two or three moderate sessions on rest days or after lifting. Keep hard intervals away from the day before Lower A.
How long should each session take?
Sixty to seventy-five minutes. If you are consistently going past ninety, superset the isolation work or cut an exercise.
Sources
National Strength and Conditioning Association - https://www.nsca.com/
American College of Sports Medicine - https://acsm.org/
NHS physical activity guidelines for adults - https://www.nhs.uk/live-well/exercise/exercise-guidelines/