Upper/Lower Split 4 Days a Week: Barbell and Machines

An upper/lower split divides the week into two kinds of sessions: upper days train chest, back, shoulders and arms, lower days train legs and core. Every muscle group gets hit twice a week, with at least two days between repeat sessions. For anyone who has finished a full body phase and wants more volume, it is the natural next step.

Who this program is for

Lifters with a few months in the gym who know the basics of the bench press, squat and deadlift and feel comfortable under a barbell. If you are just starting, build a base with the simpler machine-based plan first and come back to this one later.

The weekly schedule

Four workouts, for example Monday (Upper A), Tuesday (Lower A), Thursday (Upper B), Friday (Lower B), with Wednesday and the weekend off. Warm up for 5–10 minutes of light cardio and two or three ramp-up sets in the first exercise of each day.

Upper A

  • Barbell Bench Press: 4×6, rest 120 s
  • Barbell Bent-Over Row: 4×8, 120 s
  • Standing Dumbbell Shoulder Press: 3×8, 90 s
  • Lat Pulldown Machine: 3×10, 90 s
  • Barbell Curl: 3×10, 60 s
  • Triceps Pushdown: 3×12, 60 s

Lower A

  • Barbell Squat: 4×6, 150 s
  • Barbell Romanian Deadlift: 3×8, 120 s
  • Seated Leg Press: 3×10, 90 s
  • Seated Leg Curl: 3×12, 60 s
  • Standing Calf Raise: 4×12, 60 s
  • Front Plank: 3×45 s, 60 s

Upper B

  • Dumbbell Incline Bench Press: 4×8, 90 s
  • Seated Cable Row (V-Bar): 4×10, 90 s
  • Dumbbell Lateral Raise: 3×15, 60 s
  • Cable Lat Pulldown: 3×10, 90 s
  • Dumbbell Biceps Curl: 3×12, 60 s
  • Overhead Cable Triceps Extension (Rope): 3×12, 60 s

Lower B

  • Barbell Deadlift: 3×5, 180 s
  • Dumbbell Lunge: 3×10, 90 s
  • Hip Thrust: 3×10, 90 s
  • Seated Leg Extension: 3×12, 60 s
  • Seated Calf Raise: 3×15, 60 s
  • Seated Crunch Machine: 3×12, 60 s

How hard to push

On the big lifts (bench, squat, deadlift, row) stop each set with 1–2 reps still in the tank. Isolation work at the end of a session can go closer to the limit, but only where that is safe: machines and cables are better for that than free weights. Do not trade form for ego. Lowering the weight beats breaking technique.

Double progression

The listed rep count is the bottom of a range. For the bench press at 4×6, the range might be 6–8. When all four sets reach 8 clean reps, add the smallest step (2.5 kg on the barbell, 1–2 kg on dumbbells, one plate on a machine) and start again at 6. For isolation exercises the range is wider, around 12–15. If the weight stalls for three weeks, take an easier week: same exercises, 10–15% lighter, or with fewer sets.

Technique notes for the main lifts

Barbell bench press. Shoulder blades pulled together and down toward your hips, feet planted. Unrack on straight arms, lower to the lower chest with elbows about 45–60° from your torso. Keep your hips on the bench. Use a spotter or a power rack when the weight gets heavy.

Barbell squat. The bar sits on your upper traps, elbows pointing down. Take a breath, brace your core and only then start moving. Knees track over your toes, and depth is as far as you can go while keeping a neutral spine. Drive up through the whole foot.

Romanian deadlift and deadlift. The bar travels along your legs, back flat, shoulder blades slightly pulled together. In the Romanian deadlift the knees stay soft and the hips push back; lower to mid-shin or until you feel a hamstring stretch. In the deadlift, start from the floor: push the floor away with your legs instead of yanking with your back.

Barbell bent-over row. Torso at about 45°, back flat. Pull the bar toward your lower stomach and drive the elbows back, not up. Do not use a jerk of the torso to finish reps.

Hip thrust. Shoulder blades on the bench, feet under the knees. Lift your hips with your glutes and tuck your chin slightly at the top; keep the ribs from flaring upward.

Logging the workouts in FitBuddy

With around two dozen exercises a week, it pays to log as you go. FitBuddy has a workout log: create a workout manually, choose the type and location (gym), add exercises and record the weight and reps of each set. The rest timer defaults to 60 seconds and notifies you when the break is over; the heavy lifts call for longer rests, so keep an eye on the clock yourself. The app keeps workout history, a weekly volume chart over 12 weeks and per-exercise progress with personal records, so you can see whether the weight is going up under double progression.

Wrapping up

Four sessions a week is a serious load, so sleep and food matter as much as the plan itself. This article is not a substitute for medical advice or a qualified coach. If you have an injury or a health condition, talk to a professional.

The program card is below.

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