Upper Lower Strength
Four-day split for building raw strength
Days per week
4
Duration
4, 8 or 12 weeks
Rep range
5-12 repetitions per set
Working sets
3-4 working sets per exercise
Overview
Who is this for
- • Lifters comfortable with heavy compound work in the 5-8 rep range
- • Those who can commit to four training sessions per week
- • Building strength on squat, bench, deadlift and overhead press simultaneously
Not ideal for
- • Beginners still learning compound movement patterns
- • Those who prefer higher-rep hypertrophy-focused training
Training style
Primary lifts run heavy at 5-6 reps with 4 working sets. Upper A centres on barbell bench press and row. Lower A runs back squat into Romanian deadlift. Upper B shifts to incline dumbbell press and weighted pull-ups. Lower B leads with conventional deadlift and front squat. Accessories support the main lifts with moderate loads.
Progressive overload
Primary compounds (squat, bench, row, deadlift, front squat) increase by 2.5 kg per week. The leg press uses 5 kg per week. The overhead press is capped at 1.25 kg per week as it progresses more slowly. Accessories increase by 1-1.25 kg per week. Every fourth week is a deload at 70%.
Recovery and deloads
Every fourth week all weights drop to 70% of the phase base. The combination of heavy loads and four-day frequency demands disciplined recovery.
Equipment
Barbell, dumbbells, pull-up bar, leg press, leg curl machine and calf raise machine
Location: Commercial gym
Weekly volume
Legs receive the highest volume at 16 sets per week across squats, deadlifts, split squats and leg curls. Back sits at 12 sets, chest at 10 sets and arms at 8 sets. Calves receive dedicated work in both lower sessions.
Session breakdown
Upper A
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Barbell bench press | 4 x 5 | +2.5 kg/week |
| Bent-over barbell row | 4 x 6 | +2.5 kg/week |
| Barbell overhead press | 3 x 6 | +1.25 kg/week |
| Dips | 3 x 8 | Bodyweight |
Lower A
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Back squat | 4 x 5 | +2.5 kg/week |
| Romanian deadlift | 4 x 6 | +2.5 kg/week |
| Bulgarian split squat | 3 x 8 | +1 kg/week |
| Lying leg curl | 3 x 8 | +1.25 kg/week |
| Standing calf raise | 3 x 12 | +1.25 kg/week |
Upper B
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Incline dumbbell press | 4 x 8 | +1 kg/week |
| Weighted pull-up | 4 x 6 | +1.25 kg/week |
| Barbell overhead press | 3 x 6 | +1.25 kg/week |
| Dips | 3 x 8 | Bodyweight |
Lower B
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Deadlift | 3 x 5 | +2.5 kg/week |
| Front squat | 3 x 6 | +2.5 kg/week |
| Leg press | 3 x 8 | +5 kg/week |
| Lying leg curl | 3 x 8 | +1.25 kg/week |
| Standing calf raise | 3 x 12 | +1.25 kg/week |
What to expect
Weeks 1 to 2
The heavy sets of 5 will feel demanding. Expect some nervous system fatigue, particularly after Lower B with conventional deadlifts. Allow adequate rest between sessions.
Weeks 3 to 6
Strength gains become clear on all primary lifts. The alternating upper and lower structure allows good recovery between sessions. You should handle your opening weights with more authority.
Weeks 6+
Significant strength improvements across all four primary lifts. Improved load tolerance and confidence under heavier weights. A strong base for any subsequent programme.
Run Upper Lower Strength in STRNTH
Download the app, pick this programme and start your first session. Progressive overload, deloads and block reviews are handled for you.