4-Day Barbell-Only Upper/Lower Split Workout Routine (with PDF)

Crafting a well-organized workout plan is crucial for efficiently reaching your fitness goals. It involves identifying the optimal training method that effectively challenges the specific muscle groups you are targeting.

The upper/lower split is known for its efficiency, as it targets different muscle groups in each session, optimizing the training efficiency while ensuring adequate rest for muscle recovery.

By dividing workouts into upper and lower body sessions, our workout program promotes a balanced development of both the upper and lower muscle groups, preventing potential muscle imbalances.

This 4-day upper lower barbell-only workout routine ensures an increased training frequency that too with compound movements. Incorporating barbell exercises in an upper/lower split allows for more frequent engagement of major muscle groups through compound movements like squats, deadlifts, bench presses, and overhead presses.

Without further ado, let’s dive straight into the workout program.

4-Day Barbell Upper/Lower Split Workout Routine

In a study on muscle activation and recruitment, barbell exercises, such as the bench press and overhead press, have been shown to elicit higher muscle activation in upper body muscles compared to machine-based exercises.^[1]

This shows that barbell exercise can be very effective compared to gym machines.

While it is true that resistance training with barbell workouts can lead to an increase in anabolic hormones, promoting muscle growth, it’s essential to note that individual responses may vary^[2]. Factors such as genetics, nutrition, and recovery play a crucial role in determining the extent of muscle growth achieved through resistance training.

Additionally, a well-rounded approach that includes variations in exercises, rep ranges, and rest periods can enhance the overall effectiveness of the muscle-building program.

Additional factors, such as adequate rest and recovery, should be systematically incorporated into the plan. It’s a good idea to have a day of rest between each training session.

Day 1- Upper Body

• Bench press- 4 sets 12-10 reps
• Incline bench press- 4 sets 12-10 reps
• Shoulder press- 4 sets 12-10 reps
• Barbell upright rows- 4 sets 12-10 reps
• Biceps curls- 3 sets of 10 reps
• Reverse grip curls- 3 sets of 10 reps
• Barbell lying close grip skull crushers- 3 sets of 10 reps
• Seated barbell wrist curls- 3 sets of 10 reps
• Behind-the-back barbell wrist curl- 3 sets of 10 reps

Day 2- Lower Body

• Squats- 4 sets 12-10 reps
• Barbell lunges- 4 sets 12-10 reps
• Barbell Jefferson squats- 4 sets 12-10 reps
• Barbell side split squat- 3 sets of 10 reps
• Landmine reverse lunge to high knee- 3 sets of 10 reps
• Land mine squats- 3 sets of 10 reps

Day 3- Upper Body

• Bench press- 4 sets 12-10 reps
• Two-handed Landmine press- 4 sets 12-10 reps
• Barbell rows- 4 sets 12-10 reps
• V-grip land mine row- 4 sets 12-10 reps
• Landmine bench single arm row- 4 sets 12-10 reps
• Barbell preacher curls- 3 sets of 10 reps
• Triceps extensions- 3 sets of 10 reps
• Triceps close grip press- 3 sets of 10 reps
• Spider wrist curl- 3 sets of 10 reps

Day 4- Lower Body

• Deadlift- 4 sets 12-10 reps
• Front squats- 4 sets 12-10 reps
• Land mine RDLS- 4 sets 12-10 reps
• Barbell split squats- 4 sets 12-10 reps
• Sumo squats- 4 sets 12-10 reps
• Calf raises- 4 sets 12-10 reps

Barbell Only Upper/Lower Split Workout Program PDF

It will be easy for you to understand our 4-day upper/lower barbell-only workout program if you download it as a PDF file.

Click on the button below to get our workout routine as a PDF file and keep it on your device.

Don’t miss:

4-Day Resistance Band Upper Lower Split Workout Routine
4 Day Cable Machine Upper Lower Split Workout Routine
4-Day Machine-Only Upper-Lower Workout Routine

Final Words

Following the 4-day upper/lower barbell split can be highly effective because you will be working on each muscle twice a week, even if you only work out for 4 days a week.

This upper/lower split guarantees adequate rest for recovery, allowing your body to relax and rebuild after each workout. It is a strategy designed to help muscles grow stronger and bigger.

References

1. Schick, Evan E; Coburn, Jared W; Brown, Lee E; Judelson, Daniel A; Khamoui, Andy V; Tran, Tai; Uribe, Brandon P; Reyes, Christian. A Comparison Of Muscle Activation Between A Smith Machine And Free Weight Bench Press. Journal of Strength and Conditioning Research 24():p 1, January 2010. | DOI: 10.1097/01.JSC.0000367207.18161.d7
2. Wilk M, Petr M, Krzysztofik M, Zajac A, Stastny P. Endocrine response to high intensity barbell squats performed with constant movement tempo and variable training volume. Neuro Endocrinol Lett. 2018 Oct;39(4):342-348. PMID: 30531700.