4 Day Upper Lower Workout Plan for Muscle Gain is a 4-day resistance-training template for muscle gain. The listed exercises, sets, repetitions, and rest periods are starting parameters, not evidence that this exact combination is optimal for every person.
How to Use the Prescription
Choose loads that let you complete the planned repetitions with controlled, repeatable technique. The ACSM position stand supports progressive resistance training across different loading and repetition ranges; it does not prescribe this page’s exact load increments or promise a fixed recovery time. Add repetitions or a small amount of resistance only when performance remains consistent.
Volume and Frequency
Research reports an average dose-response relationship between weekly resistance-training volume and muscle growth, with substantial variation among people and programs. Frequency comparisons also need to account for total weekly volume. Treat this schedule as a practical way to distribute the work, then reduce or redistribute sets if performance, technique, or recovery worsens.
Safety and Adjustment
Warm up with manageable practice sets for the first demanding movement. Use a range you can control, stop an exercise that causes pain, and seek qualified assessment for persistent or concerning symptoms. Do not double missed sessions. Resume with the next planned workout and adjust the template to current capacity.
Review the Plan
Track loads, repetitions, technique, and how recovery affects later sessions. Review trends over several weeks rather than treating one session as proof that the program works or fails. The references support general training principles; they do not establish guaranteed results, universal injury prevention, or a single best split.
Adequate dietary protein can support resistance-training adaptations, but the protein meta-analysis does not justify a personalized intake prescription from this page alone. People with medical or dietary concerns should use appropriate professional guidance.
Per-Muscle Weekly Volume Allocation
This intermediate 4-day split distributes 12 to 16 weekly working sets per muscle group across two upper and two lower workouts:
| Muscle Group | Primary Exercises Prescribed | Direct Sets / Week | Assisting Sets / Week | Stimulus Focus |
|---|---|---|---|---|
| Quadriceps | [Barbell Back Squat](/exercises/barbell-back-squat/), Leg Extension | 8 direct sets | 4 sets via lunges | Knee flexion and extension |
| Hamstrings & Glutes | Romanian Deadlift, Hip Thrust | 8 direct sets | 4 sets via squats | Hip extension and knee flexion |
| Chest | Bench Press, Incline Bench Press | 8 direct sets | 2 sets via dips | Horizontal and clavicular press |
| Back & Lats | Bent Over Row, Lat Pulldown | 8 direct sets | 4 sets via hinges | Horizontal and vertical pull |
| Deltoids | Overhead Press, Lateral Raise | 6 direct sets | 8 sets via presses | Shoulder abduction and pressing |
| Arms & Calves | Bicep Curls, Tricep Extensions, Calf Raises | 6-8 direct sets | Indirect compound stimulus | Targeted accessory isolation |
A/B Session Rotation and Fatigue Management
The 4-day schedule distributes work across two upper and two lower sessions:
- Upper A & Lower A: Prioritize heavier compound barbell movements in the 6 to 8 rep range.
- Upper B & Lower B: Prioritize dumbbell, cable, and machine variations in the 10 to 12 rep range for metabolic stimulus.
Double-Progression Rules for Hypertrophy
- Maintain load until all planned sets reach the upper repetition limit with repeatable technique.
- Add modest weight on your next session and return to the lower rep boundary.
- If recovery stalls across multiple weeks, review sleep, nutrition, or take a planned deload.
For split comparisons, see our upper lower split guide or test your preferences with our workout split quiz.
Day 1: Upper Body A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 6-8 | 2min |
| Barbell Bent-Over Row | 4 | 6-8 | 2min |
| Overhead Press | 3 | 8-10 | 90s |
| Lat Pulldown | 3 | 10-12 | 75s |
| Dumbbell Bicep Curl | 3 | 10-12 | 60s |
Day 2: Lower Body A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 6-8 | 2min |
| Romanian Deadlift | 3 | 8-10 | 90s |
| Dumbbell Lunge | 3 | 10 per leg | 75s |
| Plank | 3 | 45-60s | 45s |
Day 3: Upper Body B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 4 | 6-8 | 2min |
| Pull-Up | 4 | 6-10 | 2min |
| Barbell Bench Press - Lighter than Day 1, higher rep range | 3 | 10-12 | 90s |
| Barbell Bent-Over Row | 3 | 10-12 | 90s |
| Dumbbell Bicep Curl | 2 | 12-15 | 45s |
Day 4: Lower Body B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Conventional Deadlift | 3 | 5-6 | 3min |
| Barbell Back Squat - Lighter than Day 2, higher rep range | 3 | 10-12 | 90s |
| Dumbbell Lunge | 3 | 10 per leg | 75s |
| Plank | 3 | 45-60s | 45s |
Take this complete routine to the gym
Load the full 4 Day Upper Lower Workout Plan for Muscle Gain into Your PT. The app sets up your training days, rest intervals, and target weights, guiding your progressive overload workout by workout.
- Download Your PT free on iOS or Android.
- Choose this workout split during app setup or in routine builder.
- Hit 'Start Workout' on Day 1 — rest timers and target weights run automatically.
How to Progress This Plan
- Weeks 1-2: learn the movements: Use a weight where the last 1-2 reps of each set feel hard but controlled. Focus on consistent form across all 4 sessions per week before chasing heavier loads.
- Weeks 3-4: add load or reps: Once every set in a session hits the top of its rep range with good form, add weight (or reps for bodyweight movements) the next time you train that session.
- Ongoing: track and adjust: Log your sets and reps every session. If a lift stalls for two sessions in a row, hold the load steady for one more week before pushing again.
- If you miss a session: Don't try to make it up by doubling a workout. Pick the plan back up at the next scheduled day; consistency over weeks matters more than any single missed session.
Deload
When: After 6-8 consecutive weeks of added load, or when two straight sessions miss their rep targets on the same lift.
Cut sets on every lift by about 40% for one week and stay 2-3 reps short of failure on every set, then resume normal progression the following week.
References
- American College of Sports Medicine position stand. Progression models in resistance training for healthy adults
- Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis
- How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency
- A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
See our exercise methodology for how this evidence is applied and its limits.
Frequently Asked Questions
- Why is upper/lower better than full body for muscle gain?
- Use the displayed plan as a starting template and adjust exercise choice, load, volume, and schedule to technique, performance, and recovery. The references support general resistance-training principles, not a guarantee that one exact template is best for everyone.
- How much weekly volume does this plan provide per muscle group?
- Use the displayed plan as a starting template and adjust exercise choice, load, volume, and schedule to technique, performance, and recovery. The references support general resistance-training principles, not a guarantee that one exact template is best for everyone.
- Can I do this plan with only dumbbells?
- This equipment can provide progressive resistance when the exercise can be made harder over time. Available loading increments and exercise setup may limit some movements, so substitutions are appropriate.
Want a plan built around your exact numbers instead? Try the free workout plan generator or browse every workout plan Your PT publishes.