Upper A
Strength
4-day routine
Upper/lower 4-day split.
Train every muscle twice a week in just four sessions. It is the natural next step after a full body routine.
- Days per week
- 4
- Session length
- 60 min
- Level
- Beginner-intermediate
How it works
You alternate upper days (chest, back, shoulders and arms) with lower days (quads, hamstrings, glutes and calves). A typical week is Monday upper, Tuesday lower, Thursday upper and Friday lower.
The first day of each block (A) focuses on strength with fewer reps and the second (B) on volume with more reps.
Upper days
Tap any exercise to see its technique.
How to progress
- On A days, add weight when you complete every set at the top of the range.
- On B days, aim for more reps with the same weight before increasing it.
- Rest 2-3 minutes on main lifts and 1-2 minutes on the rest.
- Every 6-8 weeks, take an easier week if you feel fatigued.
Frequently asked questions
Upper/lower or push pull legs?
With 4 days a week, upper/lower lets you train each muscle twice. Push pull legs needs 6 days to reach the same frequency.
Can I do upper/lower in 3 days?
Yes, by alternating: one week upper-lower-upper and the next lower-upper-lower. Each muscle is trained about 1.5 times a week.
Does it work for fat loss?
Yes. A calorie deficit is what drives fat loss; keeping a strength routine like this helps you keep muscle while you lean out.
Take your upper/lower to the gym.
Build the four days in Nuvana, log your sets and check your progress on every exercise.
