AImUpper lower split, 4 days a week
Two upper body days and two lower body days, so each muscle is trained twice a week.
- 4days a week
- 60min a session
- Some experiencelevel
- Barbell, dumbbells, machines and cablesequipment
The program
A · Upper 1
Barbell Bench Press4 × 5-8rest 3 min
Barbell Bent-Over Row4 × 6-10rest 2 min 30 s
Seated Dumbbell Shoulder Press3 × 8-12rest 2 min
Lat Pulldown3 × 8-12rest 2 min
Dumbbell Lateral Raise2 × 12-15rest 1 min
EZ-Bar Curl2 × 8-12rest 1 min 15 s
Triceps Pushdown2 × 10-15rest 1 min
B · Lower 1
Barbell Back Squat4 × 5-8rest 3 min
Romanian Deadlift3 × 8-10rest 2 min 30 s
Leg Press3 × 10-12rest 2 min
Lying Leg Curl3 × 10-15rest 1 min
Standing Calf Raise3 × 12-20rest 1 min
Plank3 × 30-60 srest 1 min
C · Upper 2
Incline Dumbbell Press3 × 8-12rest 2 min
Seated Cable Row3 × 10-12rest 1 min 30 s
Machine Shoulder Press3 × 10-15rest 1 min 30 s
Close-Grip Lat Pulldown3 × 8-12rest 2 min
Cable Crossover2 × 12-15rest 1 min
Face Pull3 × 12-20rest 1 min
Hammer Curl2 × 10-15rest 1 min
Overhead Cable Triceps Extension2 × 10-15rest 1 min
D · Lower 2
- Leg Press4 × 10-15rest 2 min
Barbell Hip Thrust3 × 8-12rest 2 min
Bulgarian Split Squateach side3 × 8-12rest 1 min 30 s
Seated Leg Curl3 × 10-15rest 1 min
Leg Extension2 × 12-15rest 1 min
Seated Calf Raise3 × 15-20rest 45 s
Cable Crunch3 × 12-15rest 1 min
Sign in by email, no password. The program opens in the app, ready to check and turn on.
Take it with you
The same program also runs in the app, set by set, and shows what you lifted last time. Open it in the app
Build your own program from scratch
Who it is for
The first upper and lower days are heavier, with sets of 5-8 on the bench press and squat. The second pair uses more machines and higher reps.
- You can train four days a week
- You want both strength on the big lifts and muscle growth
- You have a full gym with barbells, cables and machines
How to lay out the week
Train two days, rest one: upper 1 on Monday, lower 1 on Tuesday, rest Wednesday, upper 2 on Thursday, lower 2 on Friday, then rest the weekend. If you miss a day, do it the next day and slide the rest, as long as two lower days do not land back to back.
How to add weight
The bench press and squat run 4 sets of 5-8: when you reach 8 in every set, add 2.5 kg (5 lb) and start again at 5. The barbell row goes from 6 to 10 reps, the cable row from 10 to 12, most presses and pulldowns from 8 to 12, and the same rule applies. On calf raises (12-20) and the leg press on day D (10-15) the ranges are wide, so add reps for a while before adding weight. On the plank, add seconds once 60 is easy in every set.
If you use Claude or ChatGPT, you can connect it to AIm later: it reads the same log.
What to swap
The machine shoulder press on upper 2 swaps for a seated dumbbell press, and the cable crossover for a pec deck. If the close-grip pulldown is taken, use the wide-grip lat pulldown or pull-ups. On lower 2, a reverse lunge or a step-up replaces the Bulgarian split squat if balance is the problem.
Questions and answers
Is an upper lower split good for muscle growth?
Yes. Every muscle gets worked twice a week, which suits most people better than once. The two days of each kind also use different exercises and rep ranges, so you train heavy and lighter work in the same week.
How long is each workout?
About 60 minutes. Upper days have seven or eight exercises, but the last few are short sets with 60 seconds of rest. The squat and bench press take the most time, with 3 minutes between sets.
Can I run an upper lower split three days a week?
You can rotate the four days over three sessions a week, so the cycle takes about nine days. It works, but progress is slower. With three fixed days, a full body plan fits better.
Upper lower or push pull legs?
On four days, upper lower trains each muscle twice a week without long sessions. Push pull legs needs six days to do the same. Pick the one that fits the days you really have.