Fitness
Four Day Upper Lower Split
Four day upper lower split runs two upper and two lower sessions weekly—A-B-A-B rotation with squat and hinge bias split across leg days.
Four day upper lower split runs two upper and two lower sessions per week on a repeating A-B-A-B pattern—upper A heavier compounds, upper B moderate accessories, lower A squat bias, lower B hinge bias. Rest at least one day between lower sessions when possible.
Beginners cap sessions near fifty minutes and avoid duplicating max-effort squats and deadlifts on the same week early on. Rotate A and B variants every eight to twelve weeks to manage boredom, not every session.
Sleep and protein must match added frequency or RPE drifts upward at the same loads.
Common questions
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Can beginners squat and deadlift heavy same week?
Yes with moderate load and RPE caps—avoid max-effort both lifts on back-to-back days. Split squat bias and hinge bias across separate lower sessions.
Related terms
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