The program
4-Day Upper / Lower Bodybuilding Split: Free Spreadsheet, Percentages & Tracker
Free 4-Day Upper / Lower Bodybuilding Split spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 4 days/week
- Length
- 8 weeks
- Main lifts
- 23
What you’ll train
The main movements in this program.
- Bench Press
- Barbell Row
- Incline Dumbbell Press
- Lat Pulldown
- Lateral Raise
- Barbell Curl
- Cable Pushdown
- Squat
- Romanian Deadlift
- Leg Press
- Leg Curl
- Standing Calf Raise
- Overhead Press
- Chin-Up
- Dumbbell Bench Press
- Seated Cable Row
- Rear Delt Flye
- Hammer Curl
- Overhead Tricep Extension
- Deadlift
- Bulgarian Split Squat
- Leg Extension
- Seated Calf Raise
Before you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the 4-Day Upper / Lower Bodybuilding Split spreadsheet
Calculate your 4-Day Upper / Lower Bodybuilding Split weights
Free 4-Day Upper / Lower Bodybuilding Split spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Upper A (Chest & Back Hypertrophy) | Bench Press | 4 | 8 | 72.5% | 290 lbs | 2×45 + 1×25 + 1×5 + 1×2.5 | — |
| Upper A (Chest & Back Hypertrophy) | Barbell Row | 4 | 8 | 72.5% | 100 lbs | 1×25 + 1×2.5 | — |
| Upper A (Chest & Back Hypertrophy) | Incline Dumbbell Press | 3 | 10 | — | — | — | — |
| Upper A (Chest & Back Hypertrophy) | Lat Pulldown | 3 | 12 | — | — | — | — |
| Upper A (Chest & Back Hypertrophy) | Lateral Raise | 4 | 15 | — | — | — | — |
| Upper A (Chest & Back Hypertrophy) | Barbell Curl | 3 | 12 | — | — | — | — |
| Upper A (Chest & Back Hypertrophy) | Cable Pushdown | 3 | 12 | — | — | — | — |
| Lower A (Quad & Calf Hypertrophy) | Squat | 4 | 8 | 72.5% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Lower A (Quad & Calf Hypertrophy) | Romanian Deadlift | 3 | 10 | — | — | — | — |
| Lower A (Quad & Calf Hypertrophy) | Leg Press | 3 | 12 | — | — | — | — |
| Lower A (Quad & Calf Hypertrophy) | Leg Curl | 3 | 12 | — | — | — | — |
| Lower A (Quad & Calf Hypertrophy) | Standing Calf Raise | 4 | 15 | — | — | — | — |
| Upper B (Delts, Lats & Arms) | Overhead Press | 4 | 8 | 72.5% | 185 lbs | 1×45 + 1×25 | — |
| Upper B (Delts, Lats & Arms) | Chin-Up | 4 | 8 | — | — | — | — |
| Upper B (Delts, Lats & Arms) | Dumbbell Bench Press | 3 | 10 | — | — | — | — |
| Upper B (Delts, Lats & Arms) | Seated Cable Row | 3 | 12 | — | — | — | — |
| Upper B (Delts, Lats & Arms) | Rear Delt Flye | 3 | 15 | — | — | — | — |
| Upper B (Delts, Lats & Arms) | Hammer Curl | 3 | 12 | — | — | — | — |
| Upper B (Delts, Lats & Arms) | Overhead Tricep Extension | 3 | 12 | — | — | — | — |
| Lower B (Posterior Chain & Glutes) | Deadlift | 3 | 6 | 75% | 195 lbs | 1×45 + 1×25 + 1×5 | — |
| Lower B (Posterior Chain & Glutes) | Bulgarian Split Squat | 3 | 10 | — | — | — | — |
| Lower B (Posterior Chain & Glutes) | Leg Extension | 3 | 15 | — | — | — | — |
| Lower B (Posterior Chain & Glutes) | Leg Curl | 3 | 12 | — | — | — | — |
| Lower B (Posterior Chain & Glutes) | Seated Calf Raise | 4 | 15 | — | — | — | — |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
4-day science-based Upper / Lower bodybuilding & hypertrophy
Lifters seeking the sweet spot of 4 training days per week, hitting every muscle group twice weekly with moderate-to-high hypertrophy volume and progressive barbell anchors.
Before choosing this plan
Keep 1–2 reps in reserve (RPE 8–8.5) on compound sets until the final week of each mesocycle so cumulative fatigue stays manageable.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Dumbbells
- Cable station and lat pulldown
- Leg press and leg curl/extension machines
Progression in this app
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
Splits training into Upper A (Chest/Horizontal Pull focus), Lower A (Quad/Squat focus), Upper B (Shoulder/Vertical Pull focus), and Lower B (Posterior Chain/Deadlift focus).
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
4
sessions
Week 1
4 sessions
Day 1 · Upper A (Chest & Back Hypertrophy)
Bench Press main
4 × 8 @ 72.5%working
Rest 2:00
Barbell Row main
4 × 8 @ 72.5%working
Rest 2:00
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30
Lat Pulldown accessory
3 × 12working
Rest 1:30
Lateral Raise accessory
4 × 15working
Rest 1:00
Barbell Curl accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
3 × 12working
Rest 1:00
Day 2 · Lower A (Quad & Calf Hypertrophy)
Squat main
4 × 8 @ 72.5%working
Rest 2:30
Romanian Deadlift accessory
3 × 10working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 3 · Upper B (Delts, Lats & Arms)
Overhead Press main
4 × 8 @ 72.5%working
Rest 2:00
Chin-Up accessory
4 × 8working
Rest 1:30
Dumbbell Bench Press accessory
3 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Rear Delt Flye accessory
3 × 15working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Day 4 · Lower B (Posterior Chain & Glutes)
Deadlift main
3 × 6 @ 75%working
Rest 3:00
Bulgarian Split Squat accessory
3 × 10working
Rest 1:30
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 2
4
sessions
Week 2
4 sessions
Day 1 · Upper A (Chest & Back Hypertrophy)
Bench Press main
4 × 8 @ 75%working
Rest 2:00
Barbell Row main
4 × 8 @ 75%working
Rest 2:00
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30
Lat Pulldown accessory
3 × 12working
Rest 1:30
Lateral Raise accessory
4 × 15working
Rest 1:00
Barbell Curl accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
3 × 12working
Rest 1:00
Day 2 · Lower A (Quad & Calf Hypertrophy)
Squat main
4 × 8 @ 75%working
Rest 2:30
Romanian Deadlift accessory
3 × 10working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 3 · Upper B (Delts, Lats & Arms)
Overhead Press main
4 × 8 @ 75%working
Rest 2:00
Chin-Up accessory
4 × 8working
Rest 1:30
Dumbbell Bench Press accessory
3 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Rear Delt Flye accessory
3 × 15working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Day 4 · Lower B (Posterior Chain & Glutes)
Deadlift main
3 × 6 @ 77.5%working
Rest 3:00
Bulgarian Split Squat accessory
3 × 10working
Rest 1:30
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 3
4
sessions
Week 3
4 sessions
Day 1 · Upper A (Chest & Back Hypertrophy)
Bench Press main
4 × 8 @ 77.5%working
Rest 2:00
Barbell Row main
4 × 8 @ 77.5%working
Rest 2:00
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30
Lat Pulldown accessory
3 × 12working
Rest 1:30
Lateral Raise accessory
4 × 15working
Rest 1:00
Barbell Curl accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
3 × 12working
Rest 1:00
Day 2 · Lower A (Quad & Calf Hypertrophy)
Squat main
4 × 8 @ 77.5%working
Rest 2:30
Romanian Deadlift accessory
3 × 10working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 3 · Upper B (Delts, Lats & Arms)
Overhead Press main
4 × 8 @ 77.5%working
Rest 2:00
Chin-Up accessory
4 × 8working
Rest 1:30
Dumbbell Bench Press accessory
3 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Rear Delt Flye accessory
3 × 15working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Day 4 · Lower B (Posterior Chain & Glutes)
Deadlift main
3 × 6 @ 80%working
Rest 3:00
Bulgarian Split Squat accessory
3 × 10working
Rest 1:30
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 4
4
sessions
Week 4
4 sessions
Day 1 · Upper A (Chest & Back Hypertrophy)
Bench Press main
4 × 8 @ 80%working
Rest 2:00
Barbell Row main
4 × 8 @ 80%working
Rest 2:00
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30
Lat Pulldown accessory
3 × 12working
Rest 1:30
Lateral Raise accessory
4 × 15working
Rest 1:00
Barbell Curl accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
3 × 12working
Rest 1:00
Day 2 · Lower A (Quad & Calf Hypertrophy)
Squat main
4 × 8 @ 80%working
Rest 2:30
Romanian Deadlift accessory
3 × 10working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 3 · Upper B (Delts, Lats & Arms)
Overhead Press main
4 × 8 @ 80%working
Rest 2:00
Chin-Up accessory
4 × 8working
Rest 1:30
Dumbbell Bench Press accessory
3 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Rear Delt Flye accessory
3 × 15working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Day 4 · Lower B (Posterior Chain & Glutes)
Deadlift main
3 × 6 @ 82.5%working
Rest 3:00
Bulgarian Split Squat accessory
3 × 10working
Rest 1:30
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 5
4
sessions
Week 5
4 sessions
Day 1 · Upper A (Chest & Back Hypertrophy)
Bench Press main
4 × 8 @ 72.5%working
Rest 2:00
Barbell Row main
4 × 8 @ 72.5%working
Rest 2:00
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30
Lat Pulldown accessory
3 × 12working
Rest 1:30
Lateral Raise accessory
4 × 15working
Rest 1:00
Barbell Curl accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
3 × 12working
Rest 1:00
Day 2 · Lower A (Quad & Calf Hypertrophy)
Squat main
4 × 8 @ 72.5%working
Rest 2:30
Romanian Deadlift accessory
3 × 10working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 3 · Upper B (Delts, Lats & Arms)
Overhead Press main
4 × 8 @ 72.5%working
Rest 2:00
Chin-Up accessory
4 × 8working
Rest 1:30
Dumbbell Bench Press accessory
3 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Rear Delt Flye accessory
3 × 15working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Day 4 · Lower B (Posterior Chain & Glutes)
Deadlift main
3 × 6 @ 75%working
Rest 3:00
Bulgarian Split Squat accessory
3 × 10working
Rest 1:30
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 6
4
sessions
Week 6
4 sessions
Day 1 · Upper A (Chest & Back Hypertrophy)
Bench Press main
4 × 8 @ 75%working
Rest 2:00
Barbell Row main
4 × 8 @ 75%working
Rest 2:00
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30
Lat Pulldown accessory
3 × 12working
Rest 1:30
Lateral Raise accessory
4 × 15working
Rest 1:00
Barbell Curl accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
3 × 12working
Rest 1:00
Day 2 · Lower A (Quad & Calf Hypertrophy)
Squat main
4 × 8 @ 75%working
Rest 2:30
Romanian Deadlift accessory
3 × 10working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 3 · Upper B (Delts, Lats & Arms)
Overhead Press main
4 × 8 @ 75%working
Rest 2:00
Chin-Up accessory
4 × 8working
Rest 1:30
Dumbbell Bench Press accessory
3 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Rear Delt Flye accessory
3 × 15working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Day 4 · Lower B (Posterior Chain & Glutes)
Deadlift main
3 × 6 @ 77.5%working
Rest 3:00
Bulgarian Split Squat accessory
3 × 10working
Rest 1:30
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 7
4
sessions
Week 7
4 sessions
Day 1 · Upper A (Chest & Back Hypertrophy)
Bench Press main
4 × 8 @ 77.5%working
Rest 2:00
Barbell Row main
4 × 8 @ 77.5%working
Rest 2:00
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30
Lat Pulldown accessory
3 × 12working
Rest 1:30
Lateral Raise accessory
4 × 15working
Rest 1:00
Barbell Curl accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
3 × 12working
Rest 1:00
Day 2 · Lower A (Quad & Calf Hypertrophy)
Squat main
4 × 8 @ 77.5%working
Rest 2:30
Romanian Deadlift accessory
3 × 10working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 3 · Upper B (Delts, Lats & Arms)
Overhead Press main
4 × 8 @ 77.5%working
Rest 2:00
Chin-Up accessory
4 × 8working
Rest 1:30
Dumbbell Bench Press accessory
3 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Rear Delt Flye accessory
3 × 15working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Day 4 · Lower B (Posterior Chain & Glutes)
Deadlift main
3 × 6 @ 80%working
Rest 3:00
Bulgarian Split Squat accessory
3 × 10working
Rest 1:30
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 8
4
sessions
Week 8
4 sessions
Day 1 · Upper A (Chest & Back Hypertrophy)
Bench Press main
4 × 8 @ 80%working
Rest 2:00
Barbell Row main
4 × 8 @ 80%working
Rest 2:00
Incline Dumbbell Press accessory
3 × 10working
Rest 1:30
Lat Pulldown accessory
3 × 12working
Rest 1:30
Lateral Raise accessory
4 × 15working
Rest 1:00
Barbell Curl accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
3 × 12working
Rest 1:00
Day 2 · Lower A (Quad & Calf Hypertrophy)
Squat main
4 × 8 @ 80%working
Rest 2:30
Romanian Deadlift accessory
3 × 10working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 3 · Upper B (Delts, Lats & Arms)
Overhead Press main
4 × 8 @ 80%working
Rest 2:00
Chin-Up accessory
4 × 8working
Rest 1:30
Dumbbell Bench Press accessory
3 × 10working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Rear Delt Flye accessory
3 × 15working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Day 4 · Lower B (Posterior Chain & Glutes)
Deadlift main
3 × 6 @ 82.5%working
Rest 3:00
Bulgarian Split Squat accessory
3 × 10working
Rest 1:30
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00