A Simple 4-Day Upper/Lower Split That Works

You do not need a complicated routine. Four days a week, twice per muscle group, is plenty for most people.

The layout

Day 1 - Upper A: bench press, rows, overhead press, curls, triceps pushdowns

Day 2 - Lower A: squat, Romanian deadlift, leg curl, calf raise

Day 3 - Rest or walk

Day 4 - Upper B: incline press, pull-ups, lateral raises, face pulls

Day 5 - Lower B: deadlift, lunges, leg extension, planks

Guidelines

• 3 to 4 working sets per exercise, close to failure on the last set
• Rest 2 to 3 minutes on heavy compound lifts
• Keep the same exercises for 8 to 12 weeks so you can track progress

Consistency over months beats perfection over days.