You don’t need to live in the gym to see real results. The classic four-day upper/lower split trains every major muscle group twice a week, balances recovery, and leaves you three rest days for life outside the weight room. Whether you’re brand-new to barbells or prepping for a physique show, this guide shows you how to program the split, progress it, and decide if it beats popular options like push/pull/legs.
Repeated twice weekly, each muscle group receives two quality growth stimuli—the frequency most research links to superior hypertrophy compared with once-weekly single-muscle-group splits.
Need a deep dive on growth science? Read our comprehensive hypertrophy guide.
Focus on compound lifts, three work sets per exercise. Rest ~90 s.
Progression – Add 2.5–5 lb to upper-body lifts and 5–10 lb to lower-body lifts once you hit the top rep range with good form two weeks in a row.
Related: Strength Training for Beginners.
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