Upper Body/Lower Body Split Workout Routine

Contents

This upper body/lower body split workout routine is a 4 day split working out upper body one day and lower body the other. This is one of my favorite workout routines as it allows you to work every muscle group twice a week. This 4 day upper body/lower body split workout routine is in the muscle hypertrophy phase. There are also strength and endurance workouts already posted to the “workout” section of the site as well. I did not include the amount of weight needed for each exercise. Everyone’s different so pick a weight that you can complete the number of reps for each set.

Also, on day 4 of this workout routine is a circuit of upper body and ab exercises which means there is no rest and you should move from one upper body exercise to the next without stopping. After one whole circuit is complete, take a 2 minute rest before repeating it again for a total of 3 sets.

Gain size with this upper body/lower body split workout routine.

Day 1 – Lower Body Workout Routine + Ab Exercises

  • Hack Squat – 3 sets of 10 reps with 90 seconds rest between sets
  • Romanian Deadlift – 3 sets of 10 reps with 90 seconds rest between sets
  • Leg Press – 3 sets of 12 reps with 90 seconds rest between sets
  • Split Squat – 3 sets of 10 reps with 90 seconds rest between sets
  • Hamstring Curls – 3 sets of 10 reps with 90 seconds rest between sets
  • Standing Calf Raises – 3 sets of 12 reps with 90 seconds rest between sets
  • Lying Leg Raises (abs) – 3 sets until failure with 30 seconds rest between sets

Day 2 – Upper Body Workout Program + Ab Exercises

  • Flat Bench Press – 3 sets of 8 reps with 2 minute rest between sets
  • Incline Dumbbell Press – 3 sets of 8 reps with 2 minute rest between sets
  • Lat Pulldown – 3 sets of 10 reps with 90 second rest between sets
  • Seated Row – 3 sets of 12 reps with 75 second rest between sets
  • Preacher Curls using standing preacher curl bench – 2 sets of 10 reps with 1 minute rest between sets
  • Skull Crushers – 2 sets of 10 reps with 1 minute rest between sets
  • Lateral Raises – 2 sets of 10 reps with 1 minute rest between sets
  • Front Raises – 2 sets of 10 reps with 1 minute rest between sets
  • Front Plank – 2 sets until failure

Day 3 – Lower Body Workout Program + Ab Exercises

  • Squats – 4 sets of 10 reps with 90 second rest between sets
  • Romanian Deadlift – 4 sets of 8 reps with 2 minute rest between sets
  • Step-ups – 4 sets of 10 reps with 2 min rest between sets
  • Leg Extensions – 4 sets of 10 reps with 2 min rest between sets
  • Seated Calf Raises – 4 sets of 12 reps with 60 second rest between sets
  • Reverse Crunch – 2 sets until failure with 1 minute rest between sets
  • Legs in the Air Toe Touches – 2 sets until failure with 1 minute rest between sets

Day 4 – Upper Body Workout Routine + Ab Exercises

  • Dumbbell Flat Bench Press – 3 sets of 10 reps with 90 second rest between sets
  • Bent Over Row –  3 sets of 10 reps with 90 second rest between sets
  • Wide Grip Pull-ups – 3 sets of 10 reps with 90 second rest between sets (use assisted or weighted pullups to allow you to only be able to perform 10 reps)
  • Dips – 3 sets of 10 reps with 90 second rest between sets (use assisted or weighted pullups to allow you to only be able to perform 10 reps)
  • Wide Grip Push-ups – 3 sets until failure with 60 second rest between sets
  • Triangle Push-ups – 3 sets until failure with 60 second rest between sets
  • Side Grip Pull-up – 3 sets of 10 reps with 90 second rest between sets (use assisted or weighted pullups to allow you to only be able to perform 10 reps)
  • Crunch and holds (hold for 5 seconds) – until failure

3 Impactful Takeaways to Implement

  • Follow the Upper/Lower Body Split: Use the 4-day split workout routine provided in the blog post to work out your upper body one day and your lower body the other. This will allow you to work every muscle group twice a week.
  • Focus on Muscle Hypertrophy: Follow the workout plan designed to be in the muscle hypertrophy phase, which means it is focused on building muscle size.
  • Follow the Workout Plan: Follow the detailed workout plan provided in the blog post for each day of the split, which includes exercises such as hack squats, Romanian deadlifts, leg press, split squats, hamstring curls, standing calf raises, flat bench press, incline dumbbell press, lat pulldowns, seated rows, preacher curls, skull crushers, lateral raises and front raises.

If you have any questions regarding this 4 day upper body/lower body split workout program, please ask and we will be happy to assist you with any program modifications to fit your needs.

Looking for other great content? Check out our post on getting a wall mounted squat rack for your home gym!

Daniel Maman

Daniel is a certified personal trainer (ACE), has a Bachelors of Science degree in Sports, Exercise, and Wellness, and spends his free time keeping up to date with the latest research in health and fitness. In his free time, you can find him playing basketball, doing muay thai, camping, traveling, reading, and eating tomatoes like they're apples.

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