Nishaana
The Upper / Lower Split program.
The Upper / Lower Split is a intermediate strength & size program run 4 days a week. A balanced four-day split that trains the whole upper body and lower body twice a week each — the best blend of frequency, volume and recovery for most people.
Overview
A balanced four-day split that trains the whole upper body and lower body twice a week each — the best blend of frequency, volume and recovery for most people.
Who it's for: Anyone who can train four days a week and wants both strength and size without living in the gym.
Weekly schedule
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
How to progress
Linear on the main lifts (add weight weekly while you can), double progression on accessories. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the Upper / Lower Split good for beginners?
The Upper / Lower Split is a intermediate program. Anyone who can train four days a week and wants both strength and size without living in the gym. If you are brand new to lifting, start with a beginner full-body or StrongLifts 5x5 program first.
How many days a week is the Upper / Lower Split?
4 days a week. A balanced four-day split that trains the whole upper body and lower body twice a week each — the best blend of frequency, volume and recovery for most people.
How do you progress on the Upper / Lower Split?
Linear on the main lifts (add weight weekly while you can), double progression on accessories.
What equipment do I need for the Upper / Lower Split?
A full barbell + dumbbell + cable setup (a standard commercial gym) — the accessory volume leans on machines and cables more than a pure barbell program would.
How long should I run the Upper / Lower Split before switching?
Run it in 8–12 week blocks, then deload for a week and either repeat with fresh numbers or rotate to a different split so the same joints and muscle groups get a break.
How is the Upper / Lower Split different from the Push Pull Legs?
The Upper / Lower Split runs 4 days/week aimed at strength & size, while the Push Pull Legs runs 6 days/week aimed at hypertrophy & strength. Pick the Upper / Lower Split if anyone who can train four days a week and wants both strength and size without living in the gym; pick the other if that fits your schedule or goal better.
Can I run the Upper / Lower Split for free?
Yes. You can follow the full Upper / Lower Split schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the Upper / Lower Split today.
Follow the full schedule free in your browser — the app handles the progression for you.
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