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If you want a simple, time-efficient program that balances strength and hypertrophy, a 4 day upper/lower split is one of the best templates you can use. This guide breaks down what the split looks like, why Reddit lifters recommend it so often, how to structure volume and intensity, and provides a practical 8-week plan you can start today.

What is a 4 day upper/lower split?

A 4 day upper/lower split divides training across four sessions per week: two upper-body days and two lower-body days. Typical layouts are Upper A / Lower A / rest / Upper B / Lower B / rest / rest, or two on-two off for those who prefer consistent pacing. The approach separates pushing/pulling and leg work over dedicated days so you can apply more focus, heavier loads, and higher weekly volume than with full-body training.

Why many lifters on Reddit favor this split

Reddit threads often recommend the 4 day upper/lower split because it hits several practical sweet spots:

• Efficient frequency: Muscles are trained twice per week — a strong compromise for both strength and hypertrophy.

• Manageable time commitment: Four sessions fit most schedules and reduce burnout compared to 5–6 day splits.

• Easy to progress: You can program strength-focused and hypertrophy-focused days across the week.

• Flexible volume: Work sets per muscle group can be adjusted by changing exercise selection or sets.

On subreddits like r/fitness and r/weightroom, users share customized versions—some emphasize heavy compound lifts on one upper and lower day, and accessory/higher-rep work on the other. That blend is what makes the split versatile for beginners through intermediate lifters.

What Reddit threads get right — and what they miss

Common pro tips you'll see on Reddit: prioritize compound lifts (squat, deadlift, bench, overhead press, row), track weights and sets, and focus on progressive overload. Common pitfalls often glossed over: insufficient recovery, under-valuing accessory movement for weak links, and not tracking real progress (weights, reps, RPE).

If you search "4 day upper lower split reddit" you'll find lots of anecdotal success stories — but translate them into a plan that fits your recovery, sleep, and nutrition. Anecdotes are helpful for ideas; consistent progressive overload and tracking drive results.

How to structure workouts: frequency, volume, intensity

Frequency

Aim for each muscle group to get direct work twice per week. Upper A and B can vary in emphasis (e.g., heavy vs. volume) while lower days can alternate between squat-centric and hinge-centric sessions.

Weekly volume and sets

A good weekly target for most intermediate trainees is:

• 10–20 effective sets per large muscle group (chest, back, quads, hamstrings)

• 6–12 sets for smaller muscle groups (biceps, triceps, calves, delts)

Distribute those sets across the two weekly sessions for each region. Beginners should start at the lower end and add sets as recovery improves.

Intensity and rep ranges

Mix rep ranges for balanced progress:

• Strength work: 3–6 reps, heavier loads, longer rest (2–4 minutes)

• Hypertrophy work: 6–12 reps, moderate loads, moderate rest (60–90 seconds)

• Endurance/conditioning: 12–20 reps or circuit-style work for metabolic conditioning

A common Reddit-style approach is to have one heavy day (e.g., sets at 3–6 reps) and one volume day (6–12 reps) for both upper and lower sessions.

Exercise selection principles

• Prioritize compound lifts early in the session when energy is highest.

• Use unilateral exercises (lunges, single-arm rows) to fix asymmetries.

• Include at least one horizontal press and one vertical press across the week, and both horizontal and vertical pulls.

• Add posterior chain work (Romanian deadlifts, glute bridges) on lower days.

For technical cues and foundational technique, the community often references coaching principles — if you want to dive deeper into lifting fundamentals, see these Core Principles & Techniques for Every Lifter.

Sample 4 day upper/lower split (detailed)

Here’s a practical template you can start with. Adjust sets and rep schemes to your level.

Day 1 — Upper A (Strength Focus)

• Barbell bench press: 4 sets x 4–6 reps

• Barbell row or pendlay row: 4 sets x 4–6 reps

• Overhead press (barbell or dumbbell): 3 sets x 5–8 reps

• Weighted pull-up or lat pulldown: 3 sets x 6–8 reps

• Face pulls: 3 sets x 12–15 reps

• Optional: Hammer curls 2–3 sets x 8–12 reps

Day 2 — Lower A (Strength / Squat Focus)

• Back squat (or front squat): 4 sets x 4–6 reps

• Romanian deadlift: 3 sets x 6–8 reps

• Bulgarian split squat: 3 sets x 8–10 reps per leg

• Standing calf raise: 3 sets x 10–15 reps

• Ab wheel or plank variations: 3 sets

Day 3 — Rest or active recovery

Day 4 — Upper B (Hypertrophy / Volume)

• Incline dumbbell press: 3 sets x 8–12 reps

• One-arm dumbbell row: 3 sets x 8–12 reps

• Seated dumbbell shoulder press: 3 sets x 8–12 reps

• Chest-supported row or machine row: 3 sets x 8–12 reps

• Lateral raises: 3 sets x 12–15 reps

• Triceps pushdown: 2–3 sets x 10–15 reps

Day 5 — Lower B (Hinge / Hypertrophy)

• Deadlift (conventional or trap bar): 3–5 sets x 3–6 reps (if doing heavy) OR Romanian deadlift 4 sets x 8–10 reps

• Leg press or hack squat: 3 sets x 10–12 reps

• Glute bridge / hip thrust: 3 sets x 8–12 reps

• Hamstring curl: 3 sets x 10–12 reps

• Seated calf raise: 3 sets x 10–15 reps

Days 6–7 — Rest and recovery

Notes:

• If deadlifts are taxing recovery, reduce their frequency or intensity; you can make Deadlift Day lighter or swap in trap-bar deadlifts for better recovery.

• Warm up with mobility and progressive sets before top working sets.

Progression, tracking and measuring success

Progression rules are simple but decisive: add weight, add reps, or improve form over time. Use one consistent metric so you can objectively see improvement — weekly tonnage (sets x reps x weight) or top set weights are common.

Reddit users emphasize logging lifts to avoid subjective impressions of progress. If you want a dedicated place to track sets, reps, and weights across sessions, try a workout tracker like Setgraph - Workout Tracker Gym Log App to keep a chronological record of your workouts and progress.

If you’re curious how other users rate trackers and apps, this Setgraph App Reviews (2025) page collects user feedback and can help you decide which tracking tool fits your workflow.

How to progress week-to-week:

• Aim to add 1–5% load on compound lifts when you complete target reps for all prescribed sets.

• If you can’t add weight, try adding a rep or reducing rest by 10–15 seconds.

• Auto-regulate using RPE: stay around RPE 7–8 on volume days and RPE 8–9 on heavy sets.

For planning and optimizing your training program beyond the basics, check out this Setgraph Training Guide | Maximize Your Workout which includes program tips and structuring advice.

Recovery, sleep and nutrition basics

Training is only one side of the coin. To make the most of a 4 day upper/lower split, prioritize:

• Sleep: Aim for 7–9 hours of quality sleep per night. Recovery diminishes quickly when sleep is poor.

• Protein intake: 1.6–2.2 g/kg body weight per day supports muscle repair for most lifters.

• Total calories: Maintain a slight surplus for muscle gain (~250–500 kcal/day) or a deficit for fat loss while preserving strength with heavy lifts.

• Active recovery: Light mobility work, walking, and foam rolling between sessions supports tissue health.

For general training and workout tips—including warmups and mobility practices—read more at Fitness & Workout Tips | Setgraph.

Common mistakes and troubleshooting

• Doing too many sets too soon: Rapid volume jumps cause excessive soreness and stalled progress. Increase sets gradually.

• Neglecting form for the sake of ego: Missing technique increases injury risk and reduces long-term gains.

• Treating both upper days identically: Make one day heavier and the other more volume-oriented to avoid cumulative fatigue.

• Not deloading: Every 6–10 weeks, consider a lighter week to consolidate progress.

If something feels persistently off (joint pain, chronic fatigue), reassess volume and sleep first. If needed, temporarily reduce frequency or switch exercises.

8-week sample progression plan (beginner → intermediate)

Week 1–2: Establish baseline

• Use prescribed sets but stay conservative on weights — choose loads that allow completion with RPE 7.

Week 3–4: Increase volume

• Add 1 set to accessory lifts; increase primary lift load by ~2.5–5% when top sets are completed.

Week 5–6: Intensify

• Push heavy sets closer to RPE 8–9 on strength days, and aim for add-on reps on volume days.

Week 7: Peak week

• Attempt new top sets on one compound lift per session to test strength improvements.

Week 8: Deload

• Reduce total sets by 40–50% and keep intensity moderate to consolidate gains and recover.

Repeat the cycle, but start subsequent cycles with slightly higher baseline loads or a small increase in weekly set totals.

Variations and advanced tweaks

• 4 day push/pull/legs hybrid: Combine pushes on one day and pulls on another if you prefer movement-pattern separation.

• Emphasize weak points: Add targeted accessory work (e.g., more hamstring sets if deadlift lags).

• Reverse frequency: For lifters seeking endurance, flip to higher-rep ranges across both days.

Reddit threads often share micro-variations that fit different recovery profiles. Use the core template and tweak rather than reinventing from week one.

Frequently asked questions (FAQs)

Q: Is 4 day upper/lower better than full-body?
A: It depends on goals and time. Full-body sessions work well for novices and those with limited time; the 4 day split offers higher per-session focus and volume for intermediate trainees.

Q: Can I do cardio on the same days?
A: Yes—keep cardio light to moderate on lifting days or do it on off days. Avoid long intense sessions that interfere with recovery from heavy lifts.

Q: How long until I see results?
A: Strength gains can appear in weeks with consistent training; noticeable hypertrophy usually takes 8–12 weeks with good nutrition and progressive overload.

Q: Should I follow a program I found on Reddit exactly?
A: Use Reddit programs as a starting point. Customize load, volume, and exercises to your experience, recovery, and equipment.

Next steps — actionable checklist

• Pick a template (use the sample above) and commit to 8 weeks.

• Log every session: exercise, sets, reps, and weight. Consider a dedicated tracker like Setgraph - Workout Tracker Gym Log App.

• Start conservative on volume and increase systematically.

• Prioritize sleep and protein intake.

• Reassess at week 8 and adjust load or volume.

For extra reading on program structure and optimization, explore Optimize Your Training | Expert Tips and Workout Guides.

Final thoughts

A 4 day upper/lower split is a practical, evidence-friendly template that Reddit lifters often recommend because it balances frequency, volume, and recovery. Whether your goal is raw strength or muscle growth, the split gives you clear levers to manipulate: intensity, volume, and exercise choice. Track consistently, progress slowly, and let recovery guide the adjustments—those are the real secrets behind the success stories you’ll find when searching "4 day upper lower split reddit." For more structured guidance and resources, browse additional program tips and articles at Setgraph App: Insights, Tips & Training Guides.

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