Upper / Lower Split
Upper / Lower Split is a 4-day hypertrophy training approach focused on muscle and strength. Use it as a starting point for organizing and tracking consistent training.
What is the Upper / Lower Split?
Upper / Lower Split is a 4-day hypertrophy training approach focused on muscle and strength. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Bench Press — 3–4×5–8
- Row — 3–4×6–10
- Overhead Press — 3×6–10
- Pulldown — 3×8–12
- Curl + Triceps — 2–3×8–15
Keep the main upper-body lifts challenging but repeatable.
- Squat — 3–4×5–8
- Romanian Deadlift — 3×6–10
- Leg Press — 3×8–12
- Leg Curl — 3×8–15
- Calf Raise — 3×10–20
Use one heavy knee-dominant lift and one hip-dominant lift, then add targeted volume.
- Incline Press — 3–4×6–10
- Chest-Supported Row — 3–4×8–12
- Pulldown — 3×8–12
- Lateral Raise — 3×10–20
- Curl + Triceps — 3×8–15
Change angles or rep ranges while maintaining the same movement patterns.
- Front Squat or Hack Squat — 3–4×6–10
- Deadlift or Hip Hinge — 2–3×5–8
- Split Squat — 3×8–12
- Leg Curl — 3×10–15
- Calf Raise — 3×10–20
Avoid excessive overlap between the heavy hinge and squat work.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured hypertrophy routine with a clear weekly schedule.
Goal
Muscle and strength
Progression
Progress the main lifts through small load or rep increases. Accessories can use double progression while weekly volume is adjusted to recovery.
Accuracy note
Upper/lower is a general split with many valid implementations; this is a Gym Log starter template rather than a single named author's prescription.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Upper / Lower Split
How many days per week is the Upper / Lower Split?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the Upper / Lower Split for?
People seeking a structured hypertrophy routine with a clear weekly schedule.
Can I track the Upper / Lower Split in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.