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Topic

Best Exercises for a 4-Day Upper Lower Split

Exercise selection checklist for upper A/B and lower A/B hypertrophy or strength weeks.

Overview

Upper days need horizontal/vertical press and pull. Lower days need squat and hinge patterns plus single-leg work. Everything else is optional detail.

Weekly schedule

  • Day 1— Upper A

    • Horizontal press
    • Horizontal row
    • Vertical press or raise
    • Vertical pull
    • Arms / rear delts

  • Day 2— Lower A

    • Squat pattern
    • Hinge pattern
    • Single-leg work
    • Leg curl or extension
    • Calves / core

  • Day 3— Upper B

    • Incline press
    • Pull-up
    • Seated row
    • Lateral raise
    • Arms

  • Day 4— Lower B

    • Deadlift variation
    • Leg press
    • Split squat
    • Leg curl
    • Calves

Set and rep guidance

Primary compounds: 6–12 reps for 3–4 sets. Isolation: 8–15 reps for 2–4 sets. Weekly hard sets per major muscle: roughly 10–20. Leave 1–2 reps in reserve; take the last set closer to failure on isolation work.

Progression

Wave volume slightly week to week (e.g. +1 set on lagging muscles for 2 weeks, then reset). Track top sets. Plan a lighter week every 4–6 hard weeks. Add a rep or a small load increase when you finish all sets in the target range with good form.

Who it's for

Lifters building or auditing a four-day upper/lower menu.

FAQ

Must I barbell squat?
No — leg press + hinges can cover the patterns.
How many exercises per day?
Usually 5–7 including accessories.
Arms on upper days?
Yes — short direct work after pulls/presses.

Dial in exercise selection, then keep nutrition easy with OptaFit.

OptaFit tools provide general estimates only. They are not medical, dietary, or fitness advice. Talk to a qualified professional before changing your diet or training.

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