73 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.
Richard G.
Man, 463 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Good 4 day program, jumped on after a 3 month lifting break and I'm back up to my original working weights. Swapped some leg work for core work.
Andrew
Man3 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
I feel the chest day has too few chest exercises. The upright row should be swapped for something safer
Oli Lalonde
Man, 356 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Fun program but took my time per work out was probably closer to 2 hours than 1 hour.
Mark A.
Man, 223 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Flexible program ever you can still hit your muscle group twice a week while having a busy schedule!
Leonel V.
Man, 243 weeks complete
Less than expected strength gains
Less than expected muscle gains
Feels good. Beginning gym program and for my second routine is definitely fun but challenging. Good balance and not too tiring
Matteo V.
Man, 243 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Really valid program, I quite enjoy these workouts. I got meaningful results and I suggest this program to anyone. Small note, maybe there are too many shoulder exercises while some triceps and abs exercises could be added.
V H.
Non-binary, 335 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
I can see a difference in my shoulders and arms but not much of a difference in my legs or chest
Filipe M.
Man, 343 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Worked better than expected. Requires quality eating cause of high volume.
Nikki B.
Woman, 283 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Incorporate some more ab/ core work
Ethan B.
Man, 253 weeks complete
4 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Very nice base. I have added a few sets of various lifts for each body part throughout the week though.