Who This Program Is For
This program is for beginners who can commit to 4 days per week in the gym, or lifters who've finished a full body program and are ready for more volume. If you've been running our 3-Day Full Body Program and you're stalling on multiple lifts despite deloads, this is your next step.
You can also start here if you're new to lifting but have 4 days available and want to train with a bit more variety. The upper/lower split gives each muscle group more targeted work while still keeping things simple and beginner-friendly.
Run this program for 10 to 20 weeks. It has more room for progression than a 3-day program because the extra volume drives growth for longer before you stall out.
When to Move from Full Body to Upper/Lower
There's no rush. Full body training works brilliantly for beginners, and you can ride that wave for months. But here are the signs it's time to switch:
- You've been deloading the same lifts repeatedly and can't push past the plateau.
- Your sessions are getting too long because the weights are heavy and rest times are stretching out.
- You want more training days and more variety in your week.
- You've been lifting for 3-6 months and feel ready for the next challenge.
If any of that sounds like you, welcome. Let's get into the program.
Program Overview
You'll train 4 days per week on a rotating schedule. The standard setup is:
- Monday: Upper A
- Tuesday: Lower A
- Wednesday: Rest
- Thursday: Upper B
- Friday: Lower B
- Saturday & Sunday: Rest
Each "A" day focuses on heavier, lower-rep compound work. Each "B" day uses moderate weights with higher reps. This combination builds both strength and muscle. Sessions take about 50 to 70 minutes.
Understanding RPE (Rate of Perceived Exertion)
This program uses RPE to help you pick the right weight. It's simpler than it sounds:
- RPE 7: You finish your set and could have done about 3 more reps. Moderate effort.
- RPE 8: You could have done 2 more reps. Solid effort, but not grinding.
- RPE 9: You could have done 1 more rep. Hard set — close to failure.
- RPE 10: Absolute max. Nothing left. (We rarely program this.)
Most working sets in this program should be RPE 7-8. Your top sets on compound lifts can push to RPE 8-9. Leave 1-2 reps in the tank on most sets — you'll recover better, stay injury-free, and actually make faster progress over time.
RPE Takes Practice
You won't nail RPE perfectly at first, and that's totally fine. It becomes more accurate as you gain experience. For now, use it as a general guide: if you can easily crank out 3+ more reps after your set, it's too light. If you're grinding and your form is breaking down, it's too heavy.
Upper A — Strength Focus
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Bench Press | 4 | 6 | 3-4 min | RPE 8 — controlled descent, pause on chest |
| Barbell Row | 4 | 8 | 2-3 min | RPE 8 — pull to lower chest, squeeze back |
| Overhead Press | 3 | 8 | 2-3 min | RPE 7-8 — strict press, no leg drive |
| Face Pulls | 3 | 15 | 60-90 sec | Light weight, squeeze rear delts hard |
| Bicep Curls | 2 | 12 | 60 sec | Dumbbells or barbell — strict form |
Lower A — Strength Focus
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Squat | 4 | 5 | 3-5 min | RPE 8 — full depth, brace hard |
| Romanian Deadlift | 3 | 8 | 2-3 min | RPE 7-8 — feel the hamstring stretch |
| Leg Press | 3 | 10 | 2-3 min | RPE 8 — full range of motion |
| Leg Curl | 3 | 12 | 60-90 sec | Slow eccentric — 2-3 seconds down |
| Calf Raise | 3 | 15 | 60 sec | Full stretch at bottom, pause at top |
Upper B — Volume Focus
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Incline Dumbbell Press | 4 | 8 | 2-3 min | RPE 7-8 — 30-45 degree incline |
| Pull-ups | 4 | AMRAP | 2-3 min | Use band assist if needed — aim for 5+ reps |
| Cable Row | 3 | 10 | 2 min | RPE 8 — squeeze shoulder blades together |
| Lateral Raises | 3 | 15 | 60-90 sec | Light and controlled — no momentum |
| Tricep Extension | 2 | 12 | 60 sec | Overhead or cable — full range of motion |
Lower B — Volume Focus
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Deadlift | 3 | 5 | 3-5 min | RPE 8-9 — reset each rep from floor |
| Front Squat | 3 | 8 | 2-3 min | RPE 7-8 — upright torso, elbows high |
| Walking Lunge | 3 | 10/leg | 2 min | Dumbbells or barbell — control the step |
| Leg Extension | 3 | 12 | 60-90 sec | Squeeze at top, slow negative |
| Ab Wheel | 3 | 10 | 60 sec | From knees is fine — avoid arching low back |
How to Progress
Progression on this program is slightly different from a straight linear approach. Use these guidelines:
- Compound lifts (bench, squat, deadlift, OHP, row): Add 5 lbs per week when you hit your rep targets at RPE 8 or lower. If you're grinding at RPE 9-10, keep the weight the same.
- Accessory lifts (curls, extensions, raises, etc.): When you can complete all sets and reps with good form, add weight next session. Small jumps — 2.5-5 lbs for dumbbells, one plate on machines.
- Pull-ups: Focus on adding reps each week. Once you can do 4x8, start adding weight with a belt or dumbbell between your feet.
Track Your Workouts
Write down every set, rep, and weight. You can use a notebook, your phone's notes app, or a simple spreadsheet. Tracking is the difference between wandering around the gym and actually making progress. If you don't know what you lifted last week, you can't beat it this week.
Warm-Up Protocol
Follow the same warm-up approach as any program:
- 5 minutes general cardio — get your heart rate up and your joints loose.
- Dynamic stretches — focus on the muscle groups you're about to train. Upper days: arm circles, band pull-aparts, push-ups. Lower days: leg swings, hip circles, bodyweight squats.
- Ramp-up sets — for your first compound lift, do 2-3 progressively heavier sets before your working weight. Example for a 185 lb bench: bar x 10, 95 x 5, 135 x 3, 165 x 1, then working sets at 185.
Deload Weeks
Every 4-6 weeks, take a deload week. Cut your working weights by 40-50% and reduce volume to 2 sets per exercise instead of your usual 3-4. You'll feel like you're not doing enough — that's the point. Your body uses that week to fully recover, and you'll come back stronger.
Signs you need a deload sooner: persistent joint aches, poor sleep, dreading the gym, stalling on multiple lifts, or feeling run-down outside of training.
Don't Skip Deloads
Beginners often skip deloads because they feel "fine." Then they hit a wall at week 8 and wonder why everything stalled at once. Planned deloads are an investment in long-term progress. Take them seriously.
Frequently Asked Questions
Can I do this program as a complete beginner?
Yes, if you have 4 days available. However, if you've never lifted before, we generally recommend starting with the 3-Day Full Body Program for 2-3 months first. It teaches you the core movements with less overall volume, which is easier to recover from while you're learning.
What if I can't do pull-ups?
Use a resistance band for assistance, or substitute lat pulldowns until you build the strength. Aim to do your first unassisted pull-up, then build from there. Most beginners can get their first pull-up within 4-8 weeks of consistent training.
Can I rearrange the training days?
Yes, but keep the pattern: Upper, Lower, Rest, Upper, Lower. Don't stack two upper or two lower days back-to-back. Your muscles need 48 hours to recover between sessions that target the same groups.
What about abs and core work?
Ab wheel rollouts and front squats already hammer your core. If you want more, add planks or hanging leg raises at the end of any session. Heavy compound lifts are the best core training most beginners need — your abs work hard to stabilize every squat and deadlift.
Pre-Workout Fuel
Training 4 days a week demands solid nutrition and recovery. Transparent Labs BULK gives you a clean energy boost with clinically dosed ingredients and zero proprietary blends. If you need that extra push on heavy squat and deadlift days, this is the one we recommend.
Check Price at Transparent Labs →Equipment You Need
This program requires a few more pieces of equipment than a simple full body routine. A commercial gym will have everything. For a home gym, here's what you need:
Rogue SML-2 Squat Stand
Rock-solid squat stand that handles squats, bench, and overhead press. Compact footprint for home gyms.
Shop at Rogue →Titan Fitness Lat Tower
Affordable cable station for pulldowns, cable rows, face pulls, and tricep extensions. Unlocks the full program at home.
Shop at Titan →Adjustable Dumbbell Set
Covers incline press, curls, lateral raises, lunges, and more. A versatile investment for any home gym.
Check Price on Amazon →For a full equipment breakdown at every budget, check out our Best Home Gym Setup for Beginners guide.
What's Next?
This program can carry you for 4-5 months of consistent progress. After that, you'll likely want to explore intermediate programming with periodization — think weekly undulating rep schemes, heavier top sets with back-off work, and more exercise variation.
If you haven't already, make sure you've nailed your technique on the Big Five Lifts. Good form is non-negotiable as the weights get heavier. And dial in your nutrition — check our supplements guide for what's actually worth buying.
You've got the plan. Now go execute it. Consistency beats perfection every single time.