4-Day Upper / Lower: how it works
Four days a week alternating upper body and lower body, each twice: one heavier session and one higher-volume session. A balanced plan for strength and size.
Who it suits
Almost anyone who can train four days. It’s often the best next step after a beginner plan, and a good long-term default.
How the week runs
- Upper 1 and Lower 1 (e.g. Monday and Tuesday): heavier work, sets of 5–8 on bench, row, squat and Romanian deadlift.
- Upper 2 and Lower 2 (Thursday and Friday): sets of 10–15, with deadlifts for 5.
How to progress
Add weight when every set hits the top of the range. Progress on the heavy days drives strength; the volume days drive size.
MaxLift suggests each set’s weight from your last session, and adjusts the next set after every set you log: short of the target reps, it drops; well over, it goes up.
Tips
- Keep at least one rest day between Lower 1 and Lower 2.
- Short on time? Each session works without the last two exercises.