OnionPatchMiddle Delts
34 effective weekly sets
4 Day Upper Lower Workout Plan for Hypertrophy
A 4 day upper lower workout plan for hypertrophy that balances compound strength work with enough accessory volume to drive visible growth.
55 min
Free Weight
Intermediate
Chest, Back, Quads, Hamstrings, Shoulders, Arms
Equipment Required
BarbellWeight BenchDumbbellSquat Rack
Quick start
Want a single session before committing to the full plan?
Start with 45-Minute Upper Body Hypertrophy Workout, then come back to this program when you want the full weekly structure.
Recommended Warmup
5 Minutes Submaximal Aerobic Warm Up (Optional)
Dynamic Warm Up:
- 10 Leg Swings Front to Back
- 10 Leg Swings Side to Side
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Cross Body Arm Slaps
- 10 Walking Lunges w/Trunk Rotation
Ramp-up sets for your first main exercise
For your first hard lift for a muscle group, build up with a few lighter ramp-up sets instead of jumping straight into your working weight.
Weekly muscle volume
Using a intermediate weekly target of 13-15 sets per muscle group.
Quick summary
Volume is trending high
Some muscles are being pushed above the recommended weekly set range.
Avg sets / muscle
15.4
LowTarget 13-15High
In range
6
Under target
2
Above target
6
Muscle-by-muscle detailsExpand to review each muscle group and its effective weekly sets.
Expand to review each muscle group and its effective weekly sets.
Note on smaller muscle groups
Minor muscle groups often show up with more effective sets than you may expect because they get trained indirectly as secondary muscles during many compound exercises.
Above target
Anterior Delts
21 effective weekly sets
Scapular Retractors
17 effective weekly sets
Glutes
16 effective weekly sets
Biceps
16 effective weekly sets
Triceps
16 effective weekly sets
Rear Delts
15 effective weekly sets
Quads
13 effective weekly sets
Hamstrings
13 effective weekly sets
Lats
13 effective weekly sets
Chest
13 effective weekly sets
Calves
13 effective weekly sets
Errectors
12 effective weekly sets
Abdominals
3 effective weekly sets
Weekly Plan
Day 1 · Upper
6 exercises · 21 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 6-9 | 6-9 | 150-210s | |
| 4 × 6-9 | 6-9 | 150-210s | |
| 4 × 7-10 | 6-9 | 150-210s | |
| 3 × 12-16 | 7-10 | 90-150s | |
| 2 × 17-20 | 7-10 | 90-150s | |
| 3 × 10-30 | 7-9 | 90-150s |
Day 2 · Lower
5 exercises · 22 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 4 × 5-9 | 6-9 | 150-210s | |
| 4 × 8-12 | 7-10 | 90-150s | |
| 4 × 10-30 | 7-10 | 90-150s | |
| 5 × 26-30 | 7-10 | 90-150s | |
| 5 × 13-15 | 7-10 | 90-150s |
Day 3 · Full Body
5 exercises · 21 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 4 × 5-9 | 6-9 | 150-210s | |
| 4 × 6-9 | 6-9 | 150-210s | |
| 4 × 7-10 | 6-9 | 150-210s | |
| 4 × 10-12 | 6-9 | 150-210s | |
| 5 × 10-30 | 7-10 | 90-150s |
Day 4 · Full Body
5 exercises · 22 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 4 × 4-7 | 6-9 | 150-210s | |
| 4 × 6-9 | 6-9 | 150-210s | |
| 4 × 15-19 | 7-10 | 90-150s | |
| 5 × 17-20 | 7-10 | 90-150s | |
| 5 × 17-20 | 7-10 | 90-150s |
How to Progress
- Push primary compounds with steady rep or load progress while keeping 1-2 reps in reserve.
- Use accessories to add muscle-building volume without sacrificing the quality of the bigger lifts.
- Trim a little accessory effort if performance on the first exercises starts falling off.
Why this works
Upper lower splits are popular for a reason: they let you train each half of the body with enough focus and frequency to build muscle without crushing recovery. This layout makes it easier to push hard and repeat quality sessions across the week.
FAQ
Is upper lower good for hypertrophy?
Yes. It is one of the most practical splits for building muscle because it balances frequency, recovery, and session quality well.
Can beginners use an upper lower split too?
Yes, but intermediates often get even more out of it once they need a little more total weekly volume.
Do I need barbells for this plan?
No, but free weights give you more progression options and usually fit this style very well.
How much rest should I take on compounds?
Take long enough rests to keep rep quality high, especially on the first movements of the session.
Related workout plans
Complete Gym Workout Plan
A gym-based plan built around full equipment access so you can balance heavy compounds with focused accessory volume.
60 Minute Intermediate Free Weight Strength Plan
A strength-forward upper/lower template emphasizing heavy compounds and focused accessory work.
6 Day Bodybuilding Workout Program
A 6 day bodybuilding workout program for advanced lifters who want more weekly training exposure and better muscle-group specialization.
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