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4-Day Upper/Lower Muscle Building Plan

This 4 day workout routine splits the body into upper and lower body workouts performed on alternating days, with a midweek cardio/core session. The upper body workouts target either push (chest, shoulders, triceps) or pull (back, biceps) muscles, while the lower body workouts focus on either legs or hamstrings/glutes. Each workout provides 3-4 exercises per muscle group consisting of 3 sets of 6-12 reps with 1-3 minutes of rest in between.

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422 views3 pages

4-Day Upper/Lower Muscle Building Plan

This 4 day workout routine splits the body into upper and lower body workouts performed on alternating days, with a midweek cardio/core session. The upper body workouts target either push (chest, shoulders, triceps) or pull (back, biceps) muscles, while the lower body workouts focus on either legs or hamstrings/glutes. Each workout provides 3-4 exercises per muscle group consisting of 3 sets of 6-12 reps with 1-3 minutes of rest in between.

Uploaded by

aminmomin
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
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  • Workout Schedule Overview
  • Upper Body A Routine
  • Lower Body A Routine
  • Upper Body B Routine
  • Lower Body B Routine

Upper/Lower Split: 4 Day Version

1. Monday: Upper Body A Workout


2. Tuesday: Lower Body A Workout
3. Wednesday: cardio/core building
4. Thursday: Upper Body B Workout
5. Friday: Lower Body B Workout
6. Saturday: off
7. Sunday: off

The Muscle Building Workout Routine: Upper Body A

1. Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
2. Bent over Barbell Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.
3. Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
4. Lateral Raises
2 sets of 10-12 reps.
1 minute rest between sets.
5. Triceps (Dips or any other)
2 sets of 10-12 reps.
1 minute rest between sets.
6. Dumbbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
The Muscle Building Workout Routine: Lower Body A

1. Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.
2. Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.
3. Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.
4. Lunges
5. Abs (Regular crunch pull up bar)
x sets of 8-15 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Upper Body B

1. Pull-Ups (wide and narrow)


3 sets of 6-8 reps.
2-3 minutes rest between sets.
2. Barbell Shoulder Press (front and back)
3 sets of 6-8 reps.
2-3 minutes rest between sets.
3. Push Ups 3 set to failure
4. Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
5. Dumbbell Flyes
2 sets of 10-12 reps.
1 minute rest between sets.
6. Barbell Curls (Drag Curls)
2 sets of 10-12 reps.
1 minute rest between sets.
7. Skull Crushers
2 sets of 10-12 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body B

1. Squats (+one leg)


3 sets of 6-8 reps.
2-3 minutes rest between sets.
2. Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets.
3. Laying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.
4. Seated Calf Raises
4 sets of 10-12 reps.
1-2 minutes rest between sets.
5. Abs
x sets of 8-15 reps.
1 minute rest between sets.

Upper/Lower Split: 4 Day Version 1. Monday: Upper Body A Workout 2. Tuesday: Lower Body A Workout 3. Wednesday: cardio/cor
The Muscle Building Workout Routine: Lower Body A 1. Romanian Deadlifts 3 sets of 6-8 reps. 2-3 minutes rest between sets.
6. Barbell Curls (Drag Curls) 2 sets of 10-12 reps. 1 minute rest between sets. 7. Skull Crushers 2 sets of 10-12 reps.

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