The 4-Day Upper/Lower Split: Complete 8-Week Programme

Four days is the sweet spot most people never find.

Three days often isn't enough volume to keep progressing; six is more than most lives allow. An upper/lower split across four days gives every muscle group two sessions a week — the frequency that research and practice both favour — while leaving three days off.

What's inside

• A complete 8-week programme, session by session
• Upper/lower split with the weekly layout mapped out
• Sets, reps, and rest periods for every exercise
• Progression scheme: exactly when to add weight
• What to do in a week where you only manage three sessions
• Deload guidance — when to back off and why
• Nutrition and recovery essentials
• Gym and home variations, plus a progress tracker

Who this is for

• Intermediate lifters who've outgrown a beginner routine
• Anyone who can reliably train four days a week
• People whose progress stalled on three full-body sessions

Who this is not for

This is a general fitness and educational guide. It does not replace medical advice or treatment. Complete beginners should start with the 8-Week Beginner Programme instead — this assumes you already know the main lifts.

Format and delivery

• Professionally designed PDF, delivered by email immediately after purchase
• Works on phone, tablet, and computer — printable if you prefer paper
• Lifetime access, available worldwide
• Secure checkout through Shopify

Behind Velion Physique

Every guide is built on more than seven years of experience in the fitness industry, focused on practical training that holds up in real life — not empty promises.

Common questions

Four days or five?
Four, if you're honest about your week. A four-day plan you complete beats a five-day plan you abandon in week three.

Can I move the days around?
Yes. The guide gives the rules for spacing sessions so you don't stack two hard ones back to back.

Do I need a gym?
Yes, realistically — or a well-equipped home setup. Alternatives are listed but the programme is written for barbell and dumbbell access.

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Get all seven programmes

This programme is one of seven. The Complete Muscle Building Library bundles every one of them — beginner, full-body, push-pull-legs, upper/lower, five-day, bodyweight and home training — for €34.99 instead of €63.93 bought separately.