4 Day Upper Lower Program
by Dr. Swole
2,949 athletes joined
Dr. Swole's most popular free bodybuilding program
4.26
(235 ratings)
Program Description
This is a 4 day hypertrophy program based on a modified upper lower split. The upper lower split typically divides your body up into upper body day and lower body day.
Upper lower works particularly well in a 4 day set-up because it’s so flexible. This modified split features biceps and some side delt work moved onto leg days to solve some of the issues inherent to the standard upper lower split, such as difficulty prioritizing the upper body and reduced performance for bicep training after back training.
Learn more about Dr. Swole's programs on his popular YouTube channel.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
7 weeks
Days Per Week
4 days
Time Per Workout
60 minutes
Variation
Variation 1
Variation 2
Moderate Volume
Program Length
7 weeks
Days Per Week
4 days
Recommended Days
Mon, Wed, Fri, Sat
Variation Description
- If you are a novice-intermediate lifter and have experience doing a bodybuilding program
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Day 1
1
Bench Press (Barbell)
4
5-8
2
T-Bar Row
3
6-10
3
Incline Chest Fly (Dumbbell)
2
10-15
4
Lat Pulldown
3
10-15
5
Rope Pressdown
2
10-15
6
Upright Row (Cable)
2
6-10
7
Lateral Raise (Cable)
1
8-12
Day 1
1
Bench Press (Barbell)
5
5-8
2
T-Bar Row
4
6-10
3
Incline Chest Fly (Dumbbell)
2
10-15
4
Lat Pulldown
3
10-15
5
Rope Pressdown
3
10-15
6
Upright Row (Cable)
2
6-10
7
Lateral Raise (Cable)
2
8-12
Day 1
1
Bench Press (Barbell)
4
1
5-8
5-8
2
T-Bar Row
4
6-10
3
Incline Chest Fly (Dumbbell)
2
1
10-15
10-15
4
Lat Pulldown
3
1
10-15
10-15
5
Rope Pressdown
2
1
10-15
10-15
6
Upright Row (Cable)
3
6-10
7
Lateral Raise (Cable)
2
8-12
Day 1
1
Bench Press (Barbell)
4
1
5-8
5-8
2
T-Bar Row
4
6-10
3
Incline Chest Fly (Dumbbell)
2
1
10-15
10-15
4
Lat Pulldown
3
1
10-15
10-15
5
Rope Pressdown
2
1
10-15
10-15
6
Upright Row (Cable)
3
6-10
7
Lateral Raise (Cable)
2
8-12
Day 1
1
Bench Press (Barbell)
4
1
5-8
5-8
2
T-Bar Row
4
6-10
3
Incline Chest Fly (Dumbbell)
2
1
10-15
10-15
4
Lat Pulldown
3
1
10-15
10-15
5
Rope Pressdown
2
1
10-15
10-15
6
Upright Row (Cable)
3
6-10
7
Lateral Raise (Cable)
2
8-12
Day 1
1
Bench Press (Barbell)
4
1
5-8
5-8
2
T-Bar Row
4
6-10
3
Incline Chest Fly (Dumbbell)
2
1
10-15
10-15
4
Lat Pulldown
3
1
10-15
10-15
5
Rope Pressdown
2
1
10-15
10-15
6
Upright Row (Cable)
3
6-10
7
Lateral Raise (Cable)
2
8-12
Day 1
1
Squat (Barbell)
3
5-8
2
Romanian Deadlift (Barbell)
2
6-10
3
Bench Press (Barbell)
3
5-8
4
Seated Row (Cable)
4
8-12
5
Rope Hammer Curl
3
10-15
6
Rope Pressdown
3
10-15
7
Lateral Raise (Cable)
4
8-12
Day 2
1
Squat (Barbell)
4
5-8
2
Romanian Deadlift (Barbell)
2
6-10
3
Bulgarian Split Squat (Dumbbell)
3
8-12
4
Leg Extension
2
10-15
5
Bicep Curl (EZ Bar)
2
8-12
6
Rope Hammer Curl
1
6-10
7
Lateral Raise (Dumbbell)
2
8-12
8
Machine Calf Raise
2
10-15
Day 2
1
Squat (Barbell)
5
5-8
2
Romanian Deadlift (Barbell)
3
6-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12
4
Leg Extension
2
10-15
5
Bicep Curl (EZ Bar)
2
8-12
6
Rope Hammer Curl
2
6-10
7
Lateral Raise (Dumbbell)
2
8-12
8
Machine Calf Raise
3
10-15
Day 2
1
Squat (Barbell)
4
1
5-8
5-8
2
Romanian Deadlift (Barbell)
3
6-10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12
8-12
4
Leg Extension
2
1
10-15
10-15
5
Bicep Curl (EZ Bar)
3
8-12
6
Rope Hammer Curl
1
1
6-10
6-10
7
Lateral Raise (Dumbbell)
1
1
8-12
8-12
8
Machine Calf Raise
2
1
10-15
10-15
Day 2
1
Squat (Barbell)
4
1
5-8
5-8
2
Romanian Deadlift (Barbell)
3
6-10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12
8-12
4
Leg Extension
2
1
10-15
10-15
5
Bicep Curl (EZ Bar)
3
8-12
6
Rope Hammer Curl
1
1
6-10
6-10
7
Lateral Raise (Dumbbell)
1
1
8-12
8-12
8
Machine Calf Raise
2
1
10-15
10-15
Day 2
1
Squat (Barbell)
4
1
5-8
5-8
2
Romanian Deadlift (Barbell)
3
6-10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12
8-12
4
Leg Extension
2
1
10-15
10-15
5
Bicep Curl (EZ Bar)
3
8-12
6
Rope Hammer Curl
1
1
6-10
6-10
7
Lateral Raise (Dumbbell)
1
1
8-12
8-12
8
Machine Calf Raise
2
1
10-15
10-15
Day 2
1
Squat (Barbell)
4
1
5-8
5-8
2
Romanian Deadlift (Barbell)
3
6-10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12
8-12
4
Leg Extension
2
1
10-15
10-15
5
Bicep Curl (EZ Bar)
3
8-12
6
Rope Hammer Curl
1
1
6-10
6-10
7
Lateral Raise (Dumbbell)
1
1
8-12
8-12
8
Machine Calf Raise
2
1
10-15
10-15
Day 2
No workout planned for this day
Day 3
1
Seated Overhead Press (Dumbbell)
2
5-8
2
Dip (Weighted)
3
6-10
3
Chin-Up (Weighted)
3
6-10
4
Seated Row (Cable)
3
8-12
5
EZ Bar Skull Crusher
3
8-12
6
Upright Row (Cable)
2
8-12
7
Lateral Raise (Cable)
1
12-20
Day 3
1
Seated Overhead Press (Dumbbell)
3
5-8
2
Dip (Weighted)
4
6-10
3
Chin-Up (Weighted)
4
6-10
4
Seated Row (Cable)
3
8-12
5
EZ Bar Skull Crusher
2
8-12
6
Upright Row (Cable)
2
8-12
7
Lateral Raise (Cable)
2
12-20
Day 3
1
Seated Overhead Press (Dumbbell)
2
1
5-8
5-8
2
Dip (Weighted)
4
6-10
3
Chin-Up (Weighted)
4
6-10
4
Seated Row (Cable)
3
1
8-12
8-12
5
EZ Bar Skull Crusher
2
1
8-12
8-12
6
Upright Row (Cable)
3
8-12
7
Lateral Raise (Cable)
2
12-20
Day 3
1
Seated Overhead Press (Dumbbell)
2
1
5-8
5-8
2
Dip (Weighted)
4
6-10
3
Chin-Up (Weighted)
4
6-10
4
Seated Row (Cable)
3
1
8-12
8-12
5
EZ Bar Skull Crusher
2
1
8-12
8-12
6
Upright Row (Cable)
3
8-12
7
Lateral Raise (Cable)
2
12-20
Day 3
1
Seated Overhead Press (Dumbbell)
2
1
5-8
5-8
2
Dip (Weighted)
4
6-10
3
Chin-Up (Weighted)
4
6-10
4
Seated Row (Cable)
3
1
8-12
8-12
5
EZ Bar Skull Crusher
2
1
8-12
8-12
6
Upright Row (Cable)
3
8-12
7
Lateral Raise (Cable)
2
12-20
Day 3
1
Seated Overhead Press (Dumbbell)
2
1
5-8
5-8
2
Dip (Weighted)
4
6-10
3
Chin-Up (Weighted)
4
6-10
4
Seated Row (Cable)
3
1
8-12
8-12
5
EZ Bar Skull Crusher
2
1
8-12
8-12
6
Upright Row (Cable)
3
8-12
7
Lateral Raise (Cable)
2
12-20
Day 3
1
Deadlift (Barbell)
2
5-8
2
Front Squat (Barbell)
3
6-10
3
Seated Overhead Press (Dumbbell)
2
5-8
4
Dip (Weighted)
3
6-10
5
Lat Pulldown
4
10-15
6
Preacher Curl (Machine)
3
10-15
7
Lateral Raise (Dumbbell)
4
10-15
Day 4
1
Deadlift (Barbell)
2
5-8
2
Front Squat (Barbell)
2
6-10
3
Leg Press
2
8-12
4
Leg Press Calf Raise
4
8-12
5
Leg Curl
2
10-15
6
Lying Bicep Curl
2
6-10
7
Preacher Curl (Machine)
1
10-15
8
Lateral Raise (Dumbbell)
2
10-15
Day 4
1
Deadlift (Barbell)
3
5-8
2
Front Squat (Barbell)
3
6-10
3
Leg Press
2
8-12
4
Leg Press Calf Raise
5
8-12
5
Leg Curl
2
10-15
6
Lying Bicep Curl
2
6-10
7
Preacher Curl (Machine)
2
10-15
8
Lateral Raise (Dumbbell)
2
10-15
Day 4
1
Deadlift (Barbell)
2
1
5-8
5-8
2
Front Squat (Barbell)
3
6-10
3
Leg Press
2
1
8-12
8-12
4
Leg Press Calf Raise
4
1
8-12
8-12
5
Leg Curl
2
1
10-15
10-15
6
Lying Bicep Curl
3
6-10
7
Preacher Curl (Machine)
1
1
10-15
10-15
8
Lateral Raise (Dumbbell)
1
1
10-15
10-15
Day 4
1
Deadlift (Barbell)
2
1
5-8
5-8
2
Front Squat (Barbell)
3
6-10
3
Leg Press
2
1
8-12
8-12
4
Leg Press Calf Raise
4
1
8-12
8-12
5
Leg Curl
2
1
10-15
10-15
6
Lying Bicep Curl
3
6-10
7
Preacher Curl (Machine)
1
1
10-15
10-15
8
Lateral Raise (Dumbbell)
1
1
10-15
10-15
Day 4
1
Deadlift (Barbell)
2
1
5-8
5-8
2
Front Squat (Barbell)
3
6-10
3
Leg Press
2
1
8-12
8-12
4
Leg Press Calf Raise
4
1
8-12
8-12
5
Leg Curl
2
1
10-15
10-15
6
Lying Bicep Curl
3
6-10
7
Preacher Curl (Machine)
1
1
10-15
10-15
8
Lateral Raise (Dumbbell)
1
1
10-15
10-15
Day 4
1
Deadlift (Barbell)
2
1
5-8
5-8
2
Front Squat (Barbell)
3
6-10
3
Leg Press
2
1
8-12
8-12
4
Leg Press Calf Raise
4
1
8-12
8-12
5
Leg Curl
2
1
10-15
10-15
6
Lying Bicep Curl
3
6-10
7
Preacher Curl (Machine)
1
1
10-15
10-15
8
Lateral Raise (Dumbbell)
1
1
10-15
10-15
Day 4
No workout planned for this day
What People Are Saying(235 ratings)
Only ratings with written feedback are displayed here.
4.26/ 5
Ethan B.Age 25, Man
17 days ago
Very nice base. I have added a few sets of various lifts for each body part throughout the week though.
Jay KayAge 21, Man
17 days ago
Thank you