---
created: 2025-12-04
updated: 2025-12-04
based_on: "[[Recommended Routine]]"
---

# Lower/Upper Split

4-day split version of the Recommended Routine. Run Lower A, Upper A, Rest, Lower B, Upper B, Rest, Rest.

## Warm-up

Do the relevant warm-up exercises from [[Recommended Routine]] before each session:
- **Both days:** Wrist Prep, Deadbugs
- **Upper days:** Yuri's Shoulder Band Warmup, Arch Hangs, Support Hold
- **Lower days:** Squat Sky Reaches

---

## Lower A

| Sets | Reps  | Exercise                       | Targets                        |
| :--- | :---- | :----------------------------- | :----------------------------- |
| 3    | 5-8   | Barbell Squat                  | Quads, glutes, adductors       |
| 3    | 5-8   | Barbell Stiff-Legged Deadlift  | Hamstrings, glutes, lower back |
| 3    | 5-8   | [[Dumbbell Lunge Progression]] | Quads, glutes, hip flexors     |
| 3    | 8-12  | Sliding Leg Curls              | Hamstrings (knee flexion)      |
| 3    | 8-12  | Glute Bridge / Hip Thrust      | Glutes, hamstrings             |
| 3    | 12-15 | Standing Calf Raises           | Calves (gastrocnemius)         |

---

## Upper A

| Sets | Reps | Exercise                                                                         | Targets                             |
| :--- | :--- | :------------------------------------------------------------------------------- | :---------------------------------- |
| 3    | 5-8  | [[Push-up Progression]]                                                          | Chest, front delts, triceps         |
| 3    | 5-8  | [Dip Progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip) | Chest, triceps, front delts         |
| 3    | 5-8  | [[Row Progression]]                                                              | Lats, rhomboids, rear delts, biceps |
| 3    | 5-8  | [[Pull-up Progression]]                                                          | Lats, biceps, rear delts            |
| 3    | 5-8  | Barbell Shoulder Press                                                           | Front delts, side delts, triceps    |
| 3    | 8-12 | Bicep Curls                                                                      | Biceps                              |
Replaced shoulder press with the side raises
---

## Lower B

| Sets | Reps  | Exercise                       | Targets                               |
| :--- | :---- | :----------------------------- | :------------------------------------ |
| 3    | 5-8   | Barbell Deadlift               | Glutes, hamstrings, lower back, traps |
| 3    | 5-8   | Barbell Squat                  | Quads, glutes, adductors              |
| 3    | 5-8   | [[Dumbbell Lunge Progression]] | Quads, glutes, hip flexors            |
| 3    | 8-12  | Sliding Leg Curls              | Hamstrings (knee flexion)             |
| 3    | 8-12  | Glute Bridge / Hip Thrust      | Glutes, hamstrings                    |
| 3    | 12-15 | Seated Calf Raises             | Calves (soleus)                       |
Replaced 

---

## Upper B

| Sets | Reps | Exercise                                                                         | Targets                             |
| :--- | :--- | :------------------------------------------------------------------------------- | :---------------------------------- |
| 3    | 5-8  | [[Pull-up Progression]]                                                          | Lats, biceps, rear delts            |
| 3    | 5-8  | [[Row Progression]]                                                              | Lats, rhomboids, rear delts, biceps |
| 3    | 5-8  | [[Push-up Progression]]                                                          | Chest, front delts, triceps         |
| 3    | 5-8  | [Dip Progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip) | Chest, triceps, front delts         |
| 3    | 5-8  | Barbell Shoulder Press                                                           | Front delts, side delts, triceps    |
| 3    | 8-12 | Tricep Extensions                                                                | Triceps                             |
Replaced shoulder press with dumbbell  flys
---

## Notes

- **Rest between sets:** 90 seconds, or superset opposing movements (e.g., push-ups then rows)
- **Progression:** Move to harder variation when you can do 3x8 with good form
- **Lower A** uses Stiff-Legged Deadlift, **Lower B** uses conventional Deadlift for variation