August: Serious Upper Lower Split - 4 days

Unleash Your Potential with the 4-Day Upper-Lower Split for Max Muscle Gains

We're going to break down this upper-lower split from start to finish. Not just the routine, but we'll also spill the beans on how muscle building really works, smart tweaks to your upper-body routine, why four days is the sweet spot, the right fuel to max out your gains, and rest days to make you a muscle-building machine. Let's get serious—and make some gains!

Why You Need a Structured Muscle-Building Plan

If you're dead-set on stacking some serious muscle mass, you can't afford to miss out on a well-thought-out muscle-building plan. This baby is set for 6 weeks, blending the perfect cocktail of motivation and adaptation. The upper-lower split is a balanced approach targeting all muscle groups. The best part? The volume scales with your progress, meaning faster muscle growth and fewer injury risks—as long as your technique's on point, of course!

Related read: how your muscle grow - the complete guide to muscle building

A Smarter 4-Day Upper-Lower Split Routine

You can write muscle-building plans in a bunch of ways, but the upper-lower split stands out. Like its name suggests, you focus on upper body one day and lower body the next. The classic split either overloads you on upper days or offers insufficient volume because you don't want to live in the gym. Either way, it's not ideal for making those gains. Also, too many exercises for the lower body can actually slow down your muscle growth. So, we've got a golden ticket for you—a 4-day upper-lower split that smartly adds an upper-body muscle group (the shoulders) to your lower day. Are you serious about bulking up? Then welcome to your new growth arsenal!

How This Upper-Lower Split Makes a Difference

If you're up for pushing yourself, this plan is a ticket to Gainstown. Here's why this upper-lower split rocks:

1. Focused & Efficient: By adding shoulder workouts to your lower day, all four training days become ultra-focused and efficient. Every muscle group gets the perfect amount of growth stimulus.

2. Flexibility: Your life, your schedule. This upper-lower split lets you easily plan your workout and rest days. Heck, you could even smash all four workouts in a row if you're up for it.

3. Training Time: This split takes advantage of supersets, helping you make the most out of your gym time without sacrificing quality.

Four Days of Pure Gains: The Ultimate Muscle-Building Workout Plan

A 4-day workout plan could be the magical sweet spot between beast-mode training sessions and much-needed rest. Think of it as your blueprint for squeezing every last drop of growth from your workouts. Each muscle group gets hit twice, doubling those delicious growth signals. Even if you go back-to-back without a rest day, each muscle group gets at least 48 hours to recover and grow—provided you’re nailing your nutrition. Plus, you still have time to live life in the fast lane!

The Nuts and Bolts of Muscle Building

In my Dutch book (sorry!) No BS Guide to Muscle Growth, based on a staggering 435 scientific studies, I break down the science of muscle building. But here’s the TL;DR: Your muscles will reach their max growth potential when you:

• Push each set close to muscle failure—stopping just 1-2 reps before you drop.

• Stick to your workout plan with iron-clad consistency. No slacking!

• Perform 6 to 10 sets per muscle group per workout as an advanced lifter, or per week if you’re a beginner.

• Fuel up with adequate protein—about 1.6-2.2 grams per kilo of body weight—and consume 5-10% (for advanced) or 10-20% (for beginners) more calories than you burn.

• Get at least 7 quality hours of sleep each night.

Craving for more in-depth info on the science behind muscle building? Stay tuned for a deeper dive article.

Serious Upper-Lower Split 01 – The Routine

This 4-day, 6-week upper-lower split plan is tailored for the seasoned gym-goer. Each muscle group gets a hefty dose of work sets twice a week. If you're new and haven't been training seriously for a year, you might wanna check out our other muscle-building plans. No worries, our app has over 50 options waiting for you. Below, you'll find the plan for the first three weeks. From week 4, you'll need to ramp up the volume by adding a few sets to each workout. For isolated exercises, rest for 2 minutes, and for supersets, keep it around 30 seconds between exercises and 90 seconds between sets.

Warm-Up Rituals

Before you get down to the nitty-gritty, warm up, people! Start your training session, for instance, by burning 50 calories on a cardio machine, followed by 1 or 2 warm-up sets for the first exercise targeting each new muscle group. This not only minimizes the risk of injuries but also primes your muscles to lift heavier—accelerating your gains! And it takes no more than 10 minutes off your workout time.

The Gains Train Schedule: Four Intense Days of Full-Body Assault.

Day 1: Chest – Back – Biceps – Triceps

Start your week with a full-on blast. Unleash the beast with:

1. Bench Press: 3 sets of 12, 10, 8 reps

2. Incline Cable Press: 3 sets of 10 reps

3. Superset: Flat Dumbbell Fly (3 sets of 12 reps) & Bench Assisted Single Arm Dumbbell Row (3 sets of 10 reps per arm)

4. Lat Pulldown: 3 sets of 8 reps + drop set

5. Superset: Dumbbell Curl (3 sets of 10 reps) & Lying Dumbbell Triceps Extension (3 sets of 10 reps)

6. Superset: Incline Dumbbell Curl (3 sets of 10 reps) & Single Arm Dumbbell Overhead Extension (3 sets of 10 reps)

Day 2: Legs – Glutes – Calves – Shoulders – Abs

Power through this compound-heavy session. Crush it!

1. High Bar Squat: 3 sets of 12, 10, 8 reps

2. Dumbbell Front Rack Reverse Lunge: 3 sets of 12, 10, 8 reps

3. Seated Leg Curl: 3 sets of 15 reps

4. Standing Calf Raise: 3 sets of 15 reps

5. Standing Barbell Shoulder Press: 3 sets of 12, 10, 8 reps

6. Dumbbell Front Raise: 3 sets of 12 reps

7. Superset: Cable Side Raise (3 sets of 12 reps) & Cable Ab Rotation (3 sets of 15 reps)

Day 3: Chest – Back – Biceps – Triceps

1. Pull Up: 3 sets of max reps

2. Seated Cable Row: 3 sets of 12, 10, 8 reps

3. Spoto Press: 3 sets of 12, 10, 8 reps

4. Incline Dumbbell Press: 3 sets of 10 reps

5. Superset: Standing Low to High Cable Fly (3 sets of 12 reps) & Single Arm Cable Curl (3 sets of 12 reps)

6. Superset: Dumbbell JM Press (3 sets of 10 reps) & Hammer Curl (3 sets of 10 reps)

7. Pushdown: 1 set of 100 reps – Go full pump! (Choose a weight that lets you hit 30-45 reps in the first set; rest for 20 seconds if you fail, then pump until you hit 100!)

Day 4: Legs – Glutes – Calves – Shoulders – Abs

1. Deadlift: 3 sets of 12, 10, 8 reps

2. Leg Press: 3 sets of 15, 12, 10 reps

3. Single Leg Extension: 4 sets of 15 reps + progressive overload

4. Superset: Swiss Ball Leg Curl (3 sets of 15 reps) & Stir the Pot (3 sets of 21 reps)

5. Smith Machine Standing Calf Raise: 3 sets of 15 reps

6. Smith Machine Shoulder Press: 3 sets of 12, 10, 8 reps

7. Cable Upright Row: 3 sets of 12 reps

8. Abdominal Pullover: 3 sets of 15 reps

Don’t want to jot all this down? It’s already loaded in our app, complete with week 4 adjustments, technique videos, and your past weights to beat.

Nutrition for Gains

You could have the best training plan in the world, but without proper nutrition and sleep, your gains will be minimal. Here's a quick guideline based on the latest research:

• Calories: Eat 5-10% more calories than you burn to pack on muscle without excessive fat.

• Protein: Aim for 1.6-2.2 grams per kilo of body weight (g/kg), spread across 4-5 meals.

• Fats: Essential for hormonal balance but keep it moderate—0.5-1.5 g/kg.

• Carbs: Your fuel for intense workouts—likely between 3-5 g/kg.

Opt for high-fiber, vitamin-packed sources like veggies, fruits, nuts, and eggs.

The Importance of Rest Days: More Than You Think!

In a 4-day upper-lower split, rest days aren't "lazy days". They're crucial for muscle recovery, growth, and minimizing the risk of injury.

Supplements for Packing on Muscle: What's the Real Deal?

Supplements are just the sidekicks to your main hero: your diet. They aren't going to magically give you more gains if you're already hitting your nutrition targets. That said, when it comes to hitting your protein goals, a shake or a bar can be your best bud. Let's break it down to the three supplements that are actually worth your time and money.

1. Protein Powder: Whether it's whey, casein, a mix, or isolate, it doesn't really matter. Your body thinks in totals, not in specifics. Contrary to gym folklore, absorption speed has been shown to be irrelevant in scientific studies.

2. Protein Bar: Now, these are ultra-processed little treasures. So, don't go thinking they're a free pass to Sugar Town. Be mindful of those sugar levels, alright?

3. Creatine Monohydrate: This is the stuff that gives most athletes that tiny but sweet boost in strength. Need that extra rep to max out your set? Creatine's got your back. Bonus: it makes you hold more water, so you'll look swole right off the bat.

Responsible Supplement Use: Get the 411

In general, the supplements we just talked about are on the safe side. However, don't go diving into a supplement regime without getting the green light from a sports dietitian or medical expert, especially if you're on some medication or have underlying health conditions.

Top 3 FAQs for Your Muscle-Building Game Plan

What Weight Should I Pick?
Choose a weight that lets you crank out the number of reps listed in your workout plan, plus an extra 1-2 reps for good measure. So if it says 8 reps, aim for a weight you can lift for 9-10 reps—if your life depended on it. By doing this, you'll stop each set 1-2 reps short of muscle failure. Trust us, this is nearly as intense as pushing until failure but offers better gains. Occasionally going to failure? Sure, but make sure you're safe and preferably have a spotter.

How to Get Quick Muscle Gains?
Let's get real: quick muscle growth is all about consistency in your training and diet, plus the patience to give your gains time to manifest. Keep up with your workouts, stick to your nutrition plan, and get ample rest for optimal recovery. Chasing 'quick' results can often lead to overtraining, injuries, and, let's face it, a whole lot of disappointment.

Can You Build Muscle After 40?
Yes, sir! Building muscle post-40 is totally doable. Although muscle growth might slow down as you age, a consistent workout and nutrition plan coupled with enough rest can still yield substantial gains.

Get Serious! Your Ultimate Upper-Lower Split is Waiting in Our App!

Time to get crackin' on this badass upper-lower split routine. Don't feel like scribbling it down? No worries! It's all set up and ready to go in our app: Serious Fitness Lab. And we take "serious" pretty darn seriously. Log all your weights, effortlessly switch between alternative exercises, and let the app automatically crank up the intensity after 4 weeks. Say goodbye to endless scrolling for exercises, we've got top-notch videos for every move in the plan. Want more? We've got over 100 additional muscle-building routines stacked in the app.

So, are you pumped to get seriously ripped? Download Serious Fitness Lab now and crush your fitness goals, seriously.