The Upper/Lower split balances frequency and recovery, making it perfect for building both strength and size.This 4-day program alternates upper and lower body days, giving each muscle group two hits per week.

Split: 4 days per week — alternating Upper and Lower workouts (A/B format)
Progression: Mix of moderate-heavy compounds and high-rep accessory work
Goal: Muscle growth, strength, and conditioning
Recommended Duration: 8–10 weeks
Rest Time: 60–90 seconds for most exercises, 2 mins on heavy lifts

NUTRITION TIPS:

  • Calories: Maintenance to lean surplus

  • Protein: 0.8–1g per lb of bodyweight

  • Carbs: Medium—adjust based on training intensity

  • Fats: Balanced

  • Supplements: Whey, Creatine, Omega-3, Greens Powder

  • Pre-Workout Fuel: Protein + carb source 60–90 mins prior

Day 1 – Upper A

  1. Flat Barbell Bench Press – 4x6–8

  2. Pull-Ups or Chin-Ups – 3x6–8

  3. Dumbbell Shoulder Press – 3x10

  4. Seated Cable Row – 3x10–12

  5. Lateral Raises – 3x12–15

  6. Barbell or EZ Bar Curls – 3x10–12

Day 2 – Lower A

  1. Back Squat – 4x6–8

  2. Romanian Deadlift – 4x8–10

  3. Leg Press – 3x12

  4. Walking Lunges – 2x10 each leg

  5. Standing Calf Raise – 3x15–20

  6. Hanging Leg Raises – 3x15

Day 3 – Upper B

  1. Incline Dumbbell Press – 4x8–10

  2. One-Arm Dumbbell Row – 3x10 each side

  3. Arnold Press – 3x10–12

  4. Lat Pulldown – 3x10–12

  5. Face Pulls – 3x12–15

  6. Preacher Curls or Cable Curls – 3x12

Day 4 – Lower B

  1. Deadlift – 4x5

  2. Front Squat or Hack Squat – 3x8–10

  3. Leg Curl Machine – 3x12–15

  4. Bulgarian Split Squat – 2x10 each side

  5. Seated Calf Raise – 3x15

  6. Cable Rope Crunch – 3x20

Sample 3,500 Calorie Muscle Building Meal Plan

Nutrition Totals:

  • 3,510 calories

  • 235g protein

  • 367g carbs

  • 132g fat

  • 59g fiber

  • 1550mg calcium

  • 176% daily value of calcium.

TimeMealNutrition

07:00

Wake Up

  07:30

1 to 2 cups of coffee; 1 serving multivitamin (general health), 2-3g EPA/DHA fish oil (general health & inflammation control).

50 calories, 0g protein, 0g carbs, 5.5g fat, 0g fiber, 0mg calcium

8:00

Breakfast

6 large eggs, 1.5 cups fresh blueberries, 4 slices of turkey bacon, 1.5 cups of sliced mushrooms, 1 cup of sliced green peppers, 1 ounce of Swiss cheese.

845 calories, 60g protein, 43g carbs, 49g fat, 9g fiber, 420mg calcium

12:00

Lunch

0.5 cup dry-measure jasmine rice, 6 ounces of roasted turkey breast, 1 cup steamed spinach, 1 tablespoon olive oil, 1 large red delicious apple.

886 calories, 63g protein, 122g carbs, 18g fat, 9g fiber, 410mg calcium

16:00

Pre Workout Snack

2 slices of whole wheat bread, 3 tablespoons of peanut butter, 1 cup of whole milk, 1 scoop of whey protein, 1.5 cups sliced strawberries.

737 calories, 49g protein, 68g carbs, 32g fat, 12g fiber, 520mg calcium

17:30

Pre Workout

0 to 300mg of caffeine (energy), 5g creatine (power output), 500mg agmatine sulfate (muscle pumps), 2000mg citrulline malate (muscle pumps), and 3000mg beta-alanine (muscular endurance)

 

18:00-19:30

Workout

10 to 15g of BCAAs intra-workout (recovery & fatigue management). Nutrition – 60 calories, 15g protein, 0g carbs, 0g fat, 0g fiber, 0mg calcium 

20:00

Dinner

4 ounces dry-measure whole wheat pasta, 2 cups of tomato sauce, 2 cups steamed broccoli, 4 ounces raw-measure ground beef (80% lean/20% fat).

931 calories, 48g protein, 134g carbs, 28g fat, 29g fiber, 200mg calcium

23:00

Bed

1 serving of ZMA (relaxation & nervous system recovery) 

Recovery & Sleep

Proper recovery is paramount for a routine with this much volume, intensity, and frequency. Aim for at least 7 to 9 hours of non-interrupted, quality sleep every night.

If your schedule allows for midday napping I would highly encourage this as well. Most of us working the 9-to-5 desk job are unable to nap during the workweek so at a bare minimum, nap 15 to 30 minutes on Saturdays and Sundays. These naps will improve muscular recovery, improve memory recall, and improve short-term alertness.

To optimize sleep hygiene I recommend abstaining from looking at a digital screen 1 to 2 hours pre-bed. Artificial light interferes with your body’s natural circadian rhythm and melatonin release. If you must work on your computer in the evenings consider free software like f.lux, which “makes the color of your computer's display adapt to the time of day, warm at night and like sunlight during the day.”

As you enter your bedroom take note of the room darkness. If it’s not pitch black, consider removing any nightlights, adding blackout curtains to cover the windows, and/or using a sleep mask. Also consider room temperature – most people sleep the soundest when the room temperature is between 75 and 54 degrees Fahrenheit. I have personally found a room temperature of 68 to 70 degrees Fahrenheit to be optimal for me.

Once you lay down, before you drift off to sleep, consider mattress comfort and outside noise levels. Optimal mattress firmness is relative to the individual but if your mattress has become overly soft and saggy, then I encourage you to invest in a new mattress as soon as possible – the benefits far outweigh the financial costs.

If you lay down hear the neighborhood cat caterwauling or the tenants in 3B making a racket then utilize ear plugs or a white noise machine. Ear plugs are an inexpensive and portable but they may fall out of your ears throughout the night. A white noise machine provides constant outside noise minimization but requires electricity to function and is significantly more expensive than earplugs.

Once you’ve optimized your sleep environment based on the aforementioned parameters I guarantee your recovery and energy will improve.