97 reviews for 4 Day Upper Lower Program
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.
Man, 40
5 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Really like this program. Deadlifting twice a week is pretty taxing. But saw nice gains with my legs. I also like doing biceps on leg days, and also delts every workout.
Emily Solverson
Woman, 375 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
This program is great for those who have time for longer workouts and want/need 3 rest days. I am used to less volume but 5 or 6 exercise days. This program has allowed me to focus on increasing weight while maintaining form. I'll definitely return to it in the future.
Pathawee P.
Man, 215 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
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Nathaniel Zachman
Man, 215 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Arms blew up from this program due to the high volume & frequency. Pretty demanding on your body, i took an extra rest day to manage fatigue.
Brook T.
Man, 187 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Pretty Solid
Anonymous
Man3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Good for novice and intermediate players
Dexter W.
Man3 weeks complete
6 years of prior experience
Less than expected strength gains
Less than expected muscle gains
This program is quite tough for my needs. The workouts are too long out of the box , this is all personal but there's to much to do, the program does not come across correctly on the app, watching the videos are a necessity to understand how the program works. That's not a fault of the creator thats an app issue for not being able to convey routines better. Think the program too tough for me too much requirement think od personally do better one day less and 2 sets less per day Of you ha e time and commitment you will get good results from this routine I bet
Eres B.
Man, 363 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Perfect program for updating from 3 day full body program.
Brandon R.
Man, 435 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Like this workout! Good gains! Plan to stay 1hr plus in gym.
Alberto G.
Man, 215 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Niiiigggaa