4-day upper/lower split workout plan

The plan, week 1

Week 1 is calibration: pick a weight for the bottom of each range with one more rep in reserve than later. The RIR column shows week 1 → week 2 onwards; the grid below shows what changes in weeks 2-8.

Tempo 3-0-1-0: 3 s lowering, 0 s pause in the stretch, 1 s lifting, 0 s pause in the squeeze. X: lift as fast as you can while staying in control.

What RIR means →How to read tempo →How supersets work →

B3fx3×8–12 · RIR 2

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 8	–	–	1:00
3	ADumbbell Bench Press	3 × 8–12	3 → 2	3-0-1-0	2:00
4	BCable Lat Pulldown	2 × 8–12	3 → 2	3-0-1-1	2:00	Pull to the upper chest without leaning far back.
5	CSeated Dumbbell Shoulder Press	3 × 8–12	3 → 2	3-0-1-0	2:00
6	DSeated Cable Row	2 × 8–12	3 → 2	3-0-1-1	2:00
7	E1Cable Triceps Pushdown	3 × 10–15	3 → 2	2-0-1-1	→
8	E2Dumbbell Biceps Curl	3 × 10–15	3 → 2	3-0-1-0	1:00

16 working sets · ≈40 min · → Superset: go straight to the next exercise, rest after the pair

B3fx3×6–10 · RIR 2

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 5	–	–	1:00
3	ABarbell Squat	3 × 6–10	3 → 2	3-0-1-0	2:30	The plan's only barbell lift. Not ready for the bar? Pick a substitute in week 1 and keep it.
4	BDumbbell Romanian Deadlift	3 × 8–12	3 → 2	3-1-1-0	2:00	Hips back, knees soft, dumbbells close to the legs; stop before your back rounds.
5	CSeated Leg Curl	3 × 10–15	3 → 2	3-0-1-0	1:30
6	DSeated Leg Extension Machine	2 × 10–15	3 → 2	3-0-1-0	1:30
7	ECalf Leg Press	2 × 10–15	3 → 2	2-2-1-0	1:00	Pause for a second in the stretch at the bottom.
8	FKneeling Cable Abs Crunches	2 × 10–15	3 → 2	2-0-1-1	1:00

15 working sets · ≈40 min · → Superset: go straight to the next exercise, rest after the pair

B3fx3×8–12 · RIR 2

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 8	–	–	1:00
3	AMachine Chest Press	3 × 8–12	3 → 2	3-0-1-0	2:00
4	BChest Supported Machine Row	3 × 8–12	3 → 2	3-0-1-1	2:00
5	CCable Lat Pulldown	2 × 8–12	3 → 2	3-0-1-1	2:00	Pull to the upper chest without leaning far back.
6	D1Dumbbell Lateral Raise	3 × 12–20	3 → 2	2-0-1-1	→
7	D2Machine Reverse Flyes	3 × 12–20	3 → 2	2-0-1-1	1:00
8	EDumbbell Biceps Curl	3 × 10–15	3 → 2	3-0-1-0	1:00

17 working sets · ≈40 min · → Superset: go straight to the next exercise, rest after the pair

B3fx3×8–12 · RIR 2

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 8	–	–	1:00
3	ALeg Press	3 × 8–12	3 → 2	3-0-1-0	2:00
4	BMachine Hip Thrust	2 × 8–12	3 → 2	2-0-1-1	2:00	Pause for a second at the top of every rep.
5	CSeated Leg Curl	3 × 10–15	3 → 2	3-0-1-0	1:30
6	DCalf Leg Press	2 × 10–15	3 → 2	2-2-1-0	1:00	Pause for a second in the stretch at the bottom.
7	EKneeling Cable Abs Crunches	2 × 10–15	3 → 2	2-0-1-1	1:00

12 working sets · ≈30 min · → Superset: go straight to the next exercise, rest after the pair

Upper ALower AUpper BLower B

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Track this plan for free

Week by week

No planned deload: beginners recover between sessions at this volume. If two sessions in a row go backwards, take an easy week.

Saved only in this browser. The app keeps your weights and reps.

How to progress on this plan

The simplest method that works on any plan: double progression. Keep the weight and add reps while you finish your sets with the reserve in the RIR column. When every set reaches the top of the range, add one step and build the reps up again.

• Dumbbell Bench Press 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
• Cable Lat Pulldown 2 × 8–12 at RIR 2: when both sets reach 12 reps at RIR 2 or easier, add 2.5 kg next session.
• Seated Dumbbell Shoulder Press 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
• Seated Cable Row 2 × 8–12 at RIR 2: when both sets reach 12 reps at RIR 2 or easier, add 2.5 kg next session.
• Barbell Squat 3 × 6–10 at RIR 2: when all 3 sets reach 10 reps at RIR 2 or easier, add 2.5 kg next session.
• Dumbbell Romanian Deadlift 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
• Isolation exercises (10–20 reps) follow the same rule. With light dumbbells, the next pair can be too big a jump: use the in-between weight, or stay and go 1-2 reps above the range for a week or two.
• The lat pulldown and the curl are written the same on both upper days, and the leg curl, calf press and cable crunch on both lower days: each carries on from its last session, whichever day that was.
• In the first weeks the reps go up almost every week on the squat, the leg press and the machines, and the weight every few weeks. That is normal for a beginner and slows down later.
• Lower B is the short day, about 30 minutes. Don't fill it with extra sets: every major muscle is already in the growth zone.
• The barbell bench press, Romanian deadlift and hip thrust are among the substitutes. Switch to them at the start of a new 8-week run, not halfway through one.

The full guide: how to progress →

Your starting weights

Enter a recent set of the exercise: weight, reps and how many reps you had left. You get the week-1 weight for the bottom of the range with one rep more in reserve, from the widely used RPE chart (RTS).

1RM calculator →

Weekly volume per muscle

Working sets per muscle in a regular week, counted the way the app counts them: a set is 1 for a muscle the exercise trains directly and 0.5 for one it trains indirectly. Warm-ups don't count.

Abs and calves are optional. From 10 sets a week the app labels a muscle "High volume": above its default target and still productive.

Count your own sets →

Substitutions

Choose your substitute in week 1 and keep it for all 8 weeks: the app tracks progress per exercise. Each substitute trains the same muscles directly, so the volume above stays the same.

Adapt the plan

Short on time

Drop the last exercise or pair of the session: the pushdown and curl superset on Upper A, the curl on Upper B, the cable crunch on the lower days. You save about 4-8 minutes and keep every compound lift.

Bulking or cutting

Keep the plan as it is in both. On a cut, aim to hold your weights: reps that drop by one or two are normal, and you can skip the last set of the isolation exercises if recovery suffers.

Bringing up one muscle

Add 2-3 weekly sets for that muscle only, spread over the sessions that already train it. The app's priority setting shows which zone it moves into.

Over 40

Warm up a little longer, keep one more rep in reserve on the heavy barbell lifts and take the full rest. Joints decide the pace, not the calendar.

Training at home

At home with dumbbells and a bench, take the 3-day dumbbell full body plan, which is built for exactly that.

The same plan in the app

The app opens exactly this plan: all 8 weeks, the same targets, week 1 calibration included. Its description in the app:

An upper/lower split for beginners who can train 4 days a week (Mon, Tue, Thu, Fri), 45-55 minutes per workout, every big muscle group twice a week. Mostly machines and dumbbells with one barbell lift: the squat. 8 weeks: week 1 is calibration (pick weights that leave 3 reps in reserve, RIR 3), weeks 2-8 at RIR 2. Progression: add reps first, then weight once every set reaches the top of its range at the target RIR.

Free: the plan, logging weight, reps and RIR, the rest timer, history, previous results and the calculators.

This page teaches the manual method. With Premium, the app suggests the weight and reps for every set after each workout, from the weights, reps and RIR you logged, including week-1 calibration and the deload. Its suggestions can differ from this simple rule because it uses more of your data.

Track this plan for free in SmartWorkout

The same exercises, sets, reps and RIR, ready in the app. Logging, rest timer and history are free. Automatic progression suggestions: Premium.

In the app: Plans → Upper/Lower · 4 days

The plan, week 1

Week 1 is calibration: pick a weight for the bottom of each range with one more rep in reserve than later. The RIR column shows week 1 → week 2 onwards; the grid below shows what changes in weeks 2-8.

Tempo 3-0-1-0: 3 s lowering, 0 s pause in the stretch, 1 s lifting, 0 s pause in the squeeze. X: lift as fast as you can while staying in control.

What RIR means →How to read tempo →How supersets work →

B3fx3×6–10 · RIR 2

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 5	–	–	1:00
3	ABarbell Bench Press	3 × 6–10	3 → 2	2-0-X-0	3:00
4	BBarbell Bent Over Row	3 × 6–10	3 → 2	2-0-1-0	2:30	One lighter feeler set first (not a plan set); keep the torso still.
5	CSeated Dumbbell Shoulder Press	3 × 8–12	3 → 2	2-0-1-0	2:00
6	DCable Lat Pulldown	3 × 8–12	2 → 1	2-0-1-1	2:00	Pull-ups instead if you can do 10 or more strict reps.
7	ECable Middle Chest Fly	2 × 10–15	2 → 1	2-0-1-1	1:00
8	F1Cable Triceps Pushdown	3 × 10–15	2 → 1	2-0-1-1	→
9	F2Dumbbell Biceps Curl	3 × 10–15	2 → 1	2-0-1-0	1:00

20 working sets · ≈50 min · → Superset: go straight to the next exercise, rest after the pair

B3fx3×6–10 · RIR 2

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 5	–	–	1:00
3	ABarbell Squat	3 × 6–10	3 → 2	2-0-X-0	3:00
4	BRomanian Deadlift	3 × 8–12	3 → 2	3-0-1-0	2:30	One lighter feeler set first. Bar close to the legs; stop before the back rounds.
5	CSeated Leg Curl	3 × 10–15	2 → 1	2-0-1-1	1:30
6	DSeated Leg Extension Machine	2 × 10–15	2 → 1	2-0-1-1	1:30
7	ECalf Leg Press	3 × 10–15	2 → 1	2-2-1-0	1:00
8	FKneeling Cable Abs Crunches	2 × 10–15	2 → 1	2-0-1-1	1:00

16 working sets · ≈45 min · → Superset: go straight to the next exercise, rest after the pair

B3fx4×8–12 · RIR 2

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 8	–	–	1:00
3	AIncline Dumbbell Bench Press	4 × 8–12	3 → 2	2-0-X-0	2:00	Bench at about 30 degrees.
4	BCable Neutral Grip Lat Pulldown	3 × 8–12	2 → 1	2-0-1-1	2:00
5	CChest Supported Machine Row	2 × 8–12	2 → 1	2-0-1-1	2:00
6	D1Dumbbell Lateral Raise	4 × 12–20	2 → 1	2-0-1-0	→
7	D2Cable Rear Delt Fly	4 × 12–20	2 → 1	2-0-1-1	1:00
8	E1Cable Overhead Triceps Extension	3 × 10–15	2 → 1	3-0-1-0	→
9	E2Seated Incline Biceps Curl	3 × 10–15	2 → 1	3-0-1-0	1:00

23 working sets · ≈45 min · → Superset: go straight to the next exercise, rest after the pair

B3fx3×8–12 · RIR 1

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 8	–	–	1:00
3	AMachine Hack Squat	3 × 8–12	2 → 1	3-0-1-0	2:30
4	BBarbell Hip Thrust	3 × 8–12	3 → 2	2-0-1-1	2:00	Chin tucked, ribs down; pause for a second at the top.
5	CDumbbell Walking Lunges	2 × 8–12	3 → 2	2-0-1-0	1:30	8-12 reps per leg.
6	DSeated Leg Curl	3 × 10–15	2 → 1	2-0-1-1	1:30
7	ESeated Calf Raise	3 × 10–15	2 → 1	2-2-1-0	1:00
8	FKneeling Cable Abs Crunches	2 × 10–15	2 → 1	2-0-1-1	1:00

16 working sets · ≈40 min · → Superset: go straight to the next exercise, rest after the pair

Upper ALower AUpper BLower B

Print / save as PDF

Track this plan for free

Week by week

Week 8 is a deload: about 60% of the sets (4→2, 3→2, 2→1), the same weights and rest, stop at RIR 4. Why a deload helps →

Saved only in this browser. The app keeps your weights and reps.

How to progress on this plan

The simplest method that works on any plan: double progression. Keep the weight and add reps while you finish your sets with the reserve in the RIR column. When every set reaches the top of the range, add one step and build the reps up again.

• Barbell Bench Press 3 × 6–10 at RIR 2: when all 3 sets reach 10 reps at RIR 2 or easier, add 2.5 kg next session.
• Barbell Bent Over Row 3 × 6–10 at RIR 2: when all 3 sets reach 10 reps at RIR 2 or easier, add 2.5 kg next session.
• Seated Dumbbell Shoulder Press 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
• Cable Lat Pulldown 3 × 8–12 at RIR 1: when all 3 sets reach 12 reps at RIR 1 or easier, add 2.5 kg next session.
• Barbell Squat 3 × 6–10 at RIR 2: when all 3 sets reach 10 reps at RIR 2 or easier, add 2.5 kg next session.
• Romanian Deadlift 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2.5 kg next session.
• Isolation exercises (10–20 reps) follow the same rule. With light dumbbells, the next pair can be too big a jump: use the in-between weight, or stay and go 1-2 reps above the range for a week or two.
• On the bench press and the squat (6-10 reps) you add reps for several weeks before each 2.5 kg step; the worked example shows it.
• Free-weight compounds stop at RIR 2, machines and isolation exercises at RIR 1: they are safer to push closer to failure.
• The leg curl and the cable crunch are written the same on both lower days, so each carries on from its last session; every other exercise is compared with the same day a week earlier.
• The Monday row and the Tuesday Romanian deadlift both load the lower back. If the deadlift suffers, swap the row for the seated cable row for all 8 weeks.

The full guide: how to progress →

Your starting weights

Enter a recent set of the exercise: weight, reps and how many reps you had left. You get the week-1 weight for the bottom of the range with one rep more in reserve, from the widely used RPE chart (RTS).

1RM calculator →

Weekly volume per muscle

Working sets per muscle in a regular week, counted the way the app counts them: a set is 1 for a muscle the exercise trains directly and 0.5 for one it trains indirectly. Warm-ups don't count.

Abs and calves are optional. From 10 sets a week the app labels a muscle "High volume": above its default target and still productive.

Count your own sets →

Substitutions

Choose your substitute in week 1 and keep it for all 8 weeks: the app tracks progress per exercise. Each substitute trains the same muscles directly, so the volume above stays the same.

Adapt the plan

Short on time

Drop the chest fly on Upper A (the longest session, about 50 minutes), the overhead extension and incline curl pair on Upper B and the cable crunch on the lower days. That saves about 4-8 minutes a session and keeps every compound lift.

Bulking or cutting

Keep the plan as it is in both. On a cut, aim to hold your weights: reps that drop by one or two are normal, and you can skip the last set of the isolation exercises if recovery suffers.

Bringing up one muscle

Add 2-3 weekly sets for that muscle only, spread over the sessions that already train it. The app's priority setting shows which zone it moves into.

Over 40

Warm up a little longer, keep one more rep in reserve on the heavy barbell lifts and take the full rest. Joints decide the pace, not the calendar.

Training at home

At home with dumbbells and a bench, take the dumbbell version of this plan: the same four days, built for dumbbells.

The same plan in the app

The app opens exactly this plan: all 8 weeks, the same targets, week 1 calibration included. Its description in the app:

An upper/lower split for intermediates: Upper A, Lower A, Upper B, Lower B (Mon, Tue, Thu, Fri), about 60-70 minutes per workout, every big muscle group twice a week. Main lifts: squat, bench press, Romanian deadlift, barbell row and hip thrust. 8 weeks: week 1 is calibration (one more rep in reserve than the target), weeks 2-7 at RIR 2 on free-weight compounds and RIR 1 on the rest, week 8: deload, about half the sets, RIR 4. Progression: add reps first, then weight once every set reaches the top of its range at the target RIR.

Free: the plan, logging weight, reps and RIR, the rest timer, history, previous results and the calculators.

This page teaches the manual method. With Premium, the app suggests the weight and reps for every set after each workout, from the weights, reps and RIR you logged, including week-1 calibration and the deload. Its suggestions can differ from this simple rule because it uses more of your data.

Track this plan for free in SmartWorkout

The same exercises, sets, reps and RIR, ready in the app. Logging, rest timer and history are free. Automatic progression suggestions: Premium.

In the app: Plans → Upper/Lower · 4 days