Upper/Lower 4-Day Bodybuilding Workout

Written By: Maxence Cote

Updated: Jan 16, 2025

Workout Types

Strength Training
Hypertrophy
Muscle Building

Equipment Needed

Dumbbells
Barbell
Bench
Mat
Cable Machine

Workout Summary

Main Goal: Build Muscle Mass and Strength
Workout Type: Upper/Lower Split
Program Duration: 8 Weeks
Training Level: Intermediate

Overview

This 4-day Upper/Lower bodybuilding program targets all major muscle groups twice per week for balanced growth and strength. Each workout alternates between upper and lower body exercises, combining compound lifts and isolation movements for hypertrophy.

Upper/Lower 4-Day Bodybuilding Workout

Frequently Asked Questions

How long will it take to see results?

Most people notice strength and size gains within 4-6 weeks with consistent effort and proper nutrition.

Is this program beginner-friendly?

Yes, beginners can start with lighter weights and fewer sets to adapt to the intensity.

Can I add cardio?

Yes, light cardio can be performed on rest days or after workouts to improve endurance.

What should I eat?

Focus on a balanced diet rich in protein, complex carbohydrates, and healthy fats to fuel your workouts and recovery.

What if I miss a day?

Resume the program where you left off or adjust your schedule to stay consistent.

How much rest should I take between sets?

Rest 60-90 seconds for isolation exercises and 2-3 minutes for compound lifts.

Can I substitute exercises?

Yes, substitute exercises with similar movements if specific equipment is unavailable.