Training splits / 3 min read
A flexible four-day upper/lower training week
A practical upper/lower split gives each major muscle group two weekly sessions while leaving room to move training days around. Here’s a sample schedule, exercise menu, and simple ways to adapt it to your week.
A four-day upper/lower split alternates workouts for your upper body and lower body, usually training each twice per week. Try Monday, Tuesday, Thursday, and Saturday, with rest or light activity between sessions. The exact weekdays are flexible: keep the sessions in order, and avoid cramming missed workouts together just to complete the calendar.
Example week
| Day | Session | Example exercises |
|---|---|---|
| Monday | Upper A | Bench press, chest-supported row, overhead press, lat pulldown, triceps pressdown, biceps curl |
| Tuesday | Lower A | Squat, Romanian deadlift, split squat, leg curl, calf raise |
| Thursday | Upper B | Incline dumbbell press, cable row, lateral raise, pull-up or pulldown, chest fly, curl |
| Saturday | Lower B | Deadlift or hip thrust, leg press, reverse lunge, leg curl, calf raise |
This is a practical starting template, not a research-prescribed routine. For most exercises, begin with 2–3 working sets of 6–12 repetitions; use roughly 8–15 reps for smaller isolation exercises such as curls and lateral raises. Choose loads that let you complete the planned reps with controlled form, stopping before technique breaks down. Rest long enough to perform the next set well; longer rests may be useful for demanding compound lifts.
Make the schedule fit your week
If Monday–Tuesday–Thursday–Saturday doesn’t work, shift the sessions while preserving recovery. For example, train Monday, Wednesday, Friday, and Sunday. If you miss a day, do the next session when convenient rather than doubling up the following day. If four sessions are too much in a busy week, do two or three and resume the sequence next week; consistency matters more than forcing a perfect calendar.
Research reviews suggest that, when weekly training volume is matched, how often a muscle is trained may not meaningfully change muscle growth. That supports choosing a schedule you can sustain, but it does not mean every split or amount of training suits every person. Systematic review and meta-analysis on training frequency.
Progress gradually—and keep moving
When you can complete the top of your chosen rep range for every set with steady technique, consider a small weight increase next time. If performance or recovery is slipping, keep the load steady or reduce a set rather than forcing progress. These are practical suggestions, not a guarantee of results.
For general health, adults also need aerobic activity alongside strength training. The CDC recommends at least 150 minutes of moderate-intensity aerobic activity per week (or an equivalent amount of vigorous activity) and muscle-strengthening activity on at least two days. CDC adult activity guidance.
Training with a partner can make scheduled sessions more social. Actively helps adults find nearby workout partners and active friends through interests, mutual matching, and chat; it isn’t a coaching or workout-logging app.
Further viewing
For a video introduction to this topic, see Jeff Nippard’s The Best Science-Based Minimalist Workout Plan (Under 45 Mins). The practical examples in this article are our own.
Sources & further reading
- How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysisChecked October 24, 2026
- CDC: Adult Activity — An OverviewChecked October 24, 2026
- Jeff Nippard: The Best Science-Based Minimalist Workout Plan (Under 45 Mins)Checked October 24, 2026
Prepared with AI assistance by Actively Editorial. Read our sourcing and corrections policy. General educational information; individual needs vary.
