Fitness / Upper-lower
4 days · hypertrophy split
Upper / lower template
Use when sleep and schedule support four sessions. Example week: Mon upper, Tue lower, Thu upper, Fri lower.
Upper A
| Movement | Sets × reps |
|---|---|
| Bench or weighted push-up | 4 × 5–8 |
| Chest-supported or barbell row | 4 × 6–10 |
| Overhead press | 3 × 6–8 |
| Lat pulldown or pull-up | 3 × 6–10 |
| Lateral raise + arm work | 2 × 12–15 each |
Lower A
| Movement | Sets × reps |
|---|---|
| Squat pattern | 4 × 5–8 |
| Romanian deadlift | 3 × 6–8 |
| Split squat | 2 × 8–10 / side |
| Leg curl or back extension | 2 × 10–12 |
| Calf raise | 2 × 10–15 |
Upper B
| Movement | Sets × reps |
|---|---|
| Incline or dumbbell press | 3 × 8–10 |
| Single-arm row | 3 × 8–12 |
| Neutral-grip pull-down | 3 × 8–12 |
| Rear-delt / face pull | 2 × 12–15 |
| Arms | 2 × 10–15 |
Lower B
| Movement | Sets × reps |
|---|---|
| Deadlift variant or hip hinge you recover from | 3 × 4–6 |
| Leg press or squat variant | 3 × 8–12 |
| Lunge or step-up | 2 × 8–10 / side |
| Leg extension or adductor work if tolerated | 2 × 10–15 |
If lower-B wrecks the next upper day, shrink the hinge to 2 sets. Volume is a dial, not a loyalty test.