The classic 4-day upper body and lower body split is probably one of the most common weight training splits. It involves doing 4 weight training workouts per week: 2 upper body workouts and 2 lower body workouts.
- Monday: Lower body
- Tuesday: Upper body
- Wednesday: Off
- Thursday: Lower body
- Friday: Upper body
- Saturday: Off
- Sunday: Off
They are classically done using the '2 on/1 off/2 on/2 off' format shown above, which allows for the added perk of having the weekends off (something many people prefer). Of course, the actual days you choose really doesn’t matter at all as long as that same format is kept intact.
This classic 4-day version of the upper/lower split allows for a frequency where each muscle group is trained once every 3rd or 4th day, which is right within the ideal frequency range for the majority of people who are past the beginner’s stage.
The upper/lower body split works best for the majority of the population.
Whether you are a beginner, intermediate or advanced trainee. Whether you want to build muscle, lose fat, increase strength, improve performance or any combination thereof, the upper body and lower body split can ALWAYS be set up in a way that will be extremely effective for you.
As mentioned earlier, this split allows for each muscle group to be trained between once every 3rd and 5th day (depending on which variation you choose), and literally all research looking into workout frequency shows that this is the frequency that works BEST for the majority of people who are past the beginner’s stage.
Real world results and our own first hand experience confirm this as well.
And, it just so happens that the upper/lower split is a perfectly balanced and amazingly adjustable way to reach that ideal frequency. That’s why it’s probably our favorite workout schedule of them all.
So, if you are an intermediate or advanced trainee, the upper and lower body workout routine is a fantastic choice for you no matter what your specific goal is. We highly recommend it.
See here for workout: Free Four Day Workout Split.pdf
