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Repigo Program

Upper/Lower Split

A classic 4-day upper/lower split for building muscle with balanced weekly volume.

Updated July 19, 2026 by Repigo Team

Split Type
Upper/Lower
Days Per Week
4
Workouts
4

Choose This Program If

  • You want a classic 4-day upper/lower split.
  • You want to train each major muscle group twice per week.
  • You want a simple structure that balances volume and recovery.

How The Program Works

A classic 4-day upper/lower split for building muscle with balanced weekly volume. Train upper body and lower body twice per week, for example Monday, Tuesday, Thursday, and Friday.

Rest between hard sessions when needed. Use controlled reps, keep 1-2 reps in reserve on most sets, and increase the load when you can complete all prescribed reps with solid form.

Weekly Layout

  1. Day 1: Upper
  2. Day 2: Lower
  3. Day 3: Rest
  4. Day 4: Upper
  5. Day 5: Lower
  6. Day 6: Rest
  7. Day 7: Rest

Full Workout Plan

Day 1: Upper

  • Barbell Bench Press: 3 sets x 8 reps
  • Pull-Up: 3 sets x 8 reps
  • Seated Dumbbell Shoulder Press: 3 sets x 10 reps
  • Chest-Supported Dumbbell Row: 3 sets x 10 reps
  • Cable Lateral Raise: 3 sets x 12 reps
  • Cable Triceps Pushdown: 2 sets x 12 reps
  • Dumbbell Curl: 2 sets x 12 reps

Day 2: Lower

  • Barbell Squat: 3 sets x 8 reps
  • Barbell Romanian Deadlift: 3 sets x 10 reps
  • 45-Degree Sled Leg Press: 3 sets x 10 reps
  • Seated Leg Curl: 3 sets x 12 reps
  • Standing Machine Calf Raise: 3 sets x 12 reps
  • Hanging Knee Raise: 2 sets x 15 reps

Day 3: Upper

  • Incline Dumbbell Bench Press: 3 sets x 10 reps
  • Seated Cable Row: 3 sets x 10 reps
  • Cable Lat Pulldown: 3 sets x 10 reps
  • Machine Chest Fly: 2 sets x 12 reps
  • Machine Reverse Fly: 3 sets x 15 reps
  • Dumbbell Overhead Triceps Extension: 2 sets x 12 reps
  • Dumbbell Hammer Curl: 2 sets x 12 reps

Day 4: Lower

  • Barbell Deadlift: 2 sets x 5 reps
  • Machine Hack Squat: 3 sets x 10 reps
  • Barbell Hip Thrust: 3 sets x 10 reps
  • Machine Leg Extension: 3 sets x 12 reps
  • Lying Leg Curl: 3 sets x 12 reps
  • Machine Seated Calf Raise: 3 sets x 15 reps
  • Kneeling Cable Crunch: 2 sets x 12 reps

How To Progress

  • Start with loads you can control for every prescribed set and rep.
  • When you complete all sets for an exercise with solid form, add a small amount of load the next time that exercise appears.
  • If reps drop across multiple workouts or recovery feels poor, repeat the same loads or add an extra rest day before progressing.