Some people prefer to split up their weight training days so that they perform their upper body and lower body workouts on separate days. The benefits to such a split are that: 1) you will have more time to rest a body region between workouts, and 2) you can incorporate more exercises per body part which will enable you to focus on weak points in your physique. When you work out the upper and lower body on separate days, you will have at least one day of rest afterward. This also means you can push a bit harder during the workout, only resting 30 seconds between sets. These routines will require more time in the gym than the full body routine I showcased in my previous post. Here is an example of such a split:

Upper/Lower Four Day Split:

Monday – Upper Body
Tuesday – Lower Body
Wednesday – OFF
Thursday – Upper Body
Friday – Lower Body
Saturday – OFF
Sunday – OFF

Keep in mind that the following routine is an example of a split which you can employ, but there are numerous variations which exist.

Sample Upper/Lower Four Day Split Regimen

UPPER BODY DAY:

Wide grip lat pulldowns -3 sets of 10 repetitions
Flat bench dumbbell chest presses – 3 sets of 10 repetitions
Seated cable rows – 3 sets of 10 repetitions
Pec dec – 3 sets of 12 repetitions
Dumbbell military press – 3 sets of 12 repetitions
Side lateral dumbbell raises – 3 sets of 12 repetitions
Rear flyes on pec dec machine -3 sets of 12 repetitions
Dumbbell bicep curls – 3 sets of 12 repetitions
Seated dip machine -3 sets of 12 repetitions
Standing barbell bicep curl – 3 sets of 12 repetitions
Cable tricep pushdowns – 3 sets of 12 repetitions
Hyperextension machine – 3 sets of 15 repetitions

LOWER BODY DAY:

Leg extensions – 3 sets of 12 repetitions
Leg press machine – 4 sets of 12 repetitions
Bosu ball squats – 3 sets of 12 repetitions
Prone (lying down) leg curls – 3 sets of 12 repetitions
Butt blaster – 3 sets of 12 repetitions
Weighted bench step ups – 3 sets of 12 repetitions
Standing calf raises – 3 sets of 12 repetitions
Seated calf presses – 3 sets of 12 repetitions
Stability ball abdominal crunches – 3 sets of 20 repetitions
Reverse crunches on mat – 3 sets of 15 repetitions