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4-day upper lower split

The classic next step after full body training: two upper body days and two lower body days a week. Each muscle is trained twice, and the A and B days use different main lifts so the week covers more movements.

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Week 1 of 4

Gym · Mon, Tue, Thu, Fri · 60 minutes

  1. Monday: Upper A, about 50 minutes
  2. Tuesday: Lower A, about 47 minutes
  3. Wednesday: rest
  4. Thursday: Upper B, about 52 minutes
  5. Friday: Lower B, about 44 minutes
  6. Saturday: rest
  7. Sunday: rest
  • MonUpper A · Horizontal push and pull
  • TueLower A · Squat emphasis
  • ThuUpper B · Vertical push and pull
  • FriLower B · Hinge emphasis
workouts a week
4
per session, warm-up included
60 min
per block, the last one lighter
4 weeks
equipment
Gym

Week 1

Your week, day by day

HybFit built it from the answers below with the same rules it uses for your own plan. Change an answer and the plan changes with it. Exercises, sets, reps and rest come with the full plan.

  1. Monday
    Upper A (locked)Horizontal push and pull · ~50 min
  2. Tuesday
    Lower A (locked)Squat emphasis · ~47 min
  3. Wednesday

    Rest day

  4. Thursday
    Upper B (locked)Vertical push and pull · ~52 min
  5. Friday
    Lower B (locked)Hinge emphasis · ~44 min
  6. Saturday

    Rest day

  7. Sunday

    Rest day

Why the plan looks like this

  • 4 strength sessions a week: Upper A, Lower A, Upper B, Lower B.
  • Training days: Mon, Tue, Thu, Fri — spread out to leave recovery time.
  • Goal "hypertrophy": main lifts 6–10 reps, accessories 10–15 reps.
  • Sessions fit 60 minutes including an 8-minute warm-up.
  • Week 4 is a lighter recovery week (fewer sets, easier effort).
  • Main lifts get an extra set in week 3.

Who it's for

  • You've trained for a while and want to build muscle.
  • You can get to the gym 4 days a week.
  • You're moving on from full body workouts.

What you need: A standard gym: barbell, dumbbells, bench, squat rack, pull-up bar, cable and weight machines.

Inside this plan

From plan to first set

Real screens of this plan in the HybFit app. With the full plan, every workout in the week opens like this.

  1. HybFit workout screen for Upper A in this plan
    01

    Upper A, set by set

    Every exercise in Upper A with its sets, reps, rest and effort, and how to progress.

  2. A workout screen with “Why this exercise?” open, showing the rule behind the exercise
    02

    The reason for every exercise

    Open “Why this exercise?” and HybFit shows the rule that put it in your plan.

  3. HybFit exercise page for Chest Supported Row with its line drawingMuscles worked by the Chest Supported Row
    03

    Chest Supported Row

    Step-by-step drawings and a muscle map for every exercise in the plan.

Same answers, same plan

The answers behind it

Goal
Build muscle
Experience
Intermediate
Trained in the last 3 months
Yes, consistently
Training days
Mon, Tue, Thu, Fri
Session length
60 minutes
Where
Gym
Equipment
Bodyweight, Barbell, Dumbbells, Bench, Squat rack, Pull-up bar, Cable machine, Weight machine

Questions

What's the difference between the A and B days?
Upper A centres on horizontal pushing and pulling, Upper B on vertical. Lower A leads with a squat, Lower B with a hinge. Over the week that covers every main movement.
Can I train on different days?
Yes. Pick your own four days and HybFit spreads the sessions to leave recovery time between them.

Make it your plan

Start with these answers and change any of them: your days, session length and equipment. Seven quick questions, and you see your plan before you create an account.

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