Who benefits most from a 4-day upper-lower split?

Intermediate lifters – those with 6 months to 2 years of consistent training experience – often benefit the most. They have a solid foundation of strength and technique and are ready to increase their training frequency and volume to continue making progress. However, beginners and advanced lifters can also adapt the split to suit their needs.

Can a 4-day upper-lower split work with only dumbbells?

Absolutely. Dumbbells are incredibly versatile and can be used for nearly every major exercise. You can perform dumbbell bench presses, goblet squats, Romanian deadlifts, and rows. A dumbbell-only upper-lower split is a fantastic option for those with limited equipment or who train at home.

How can you balance volume between upper and lower days?

Aim for a similar number of total sets on upper- and lower-body days to ensure balanced development. A good starting point is 12-16 total sets per workout. For example, on an upper day, you might do 6-8 sets for your chest and back, plus 3-4 sets each for shoulders, biceps, and triceps. On a lower day, you could do 6-8 sets for quads and hamstrings, plus 3-4 sets for glutes and calves.

What's the best warm-up for upper-lower split workouts?

A good warm-up prepares your body for the workout ahead, reducing injury risk and improving performance ( 12 ). Start with 5-10 minutes of light cardio to increase your heart rate, then perform dynamic stretches and mobility drills specific to the body parts you’re training. Upper-Body Day: arm circles, thoracic spine rotations, band pull-aparts. Lower-Body Day: leg swings, hip circles, bodyweight squats. Finally, perform a few light warm-up sets of your first exercise before moving to your working weight.