Upper Lower Split for Body Recomposition

Four-day upper/lower programming for slow muscle gain and fat loss at maintenance-ish calories.

Overview

Recomp favors consistent progressive training and high protein more than exotic splits. Upper/lower four days is a reliable structure while you patiently watch trends.

Weekly schedule

Day 1— Upper A
- Horizontal press
- Horizontal row
- Vertical press or raise
- Vertical pull
- Arms / rear delts
Day 2— Lower A
- Squat pattern
- Hinge pattern
- Single-leg work
- Leg curl or extension
- Calves / core
Day 3— Upper B
- Incline press
- Pull-up
- Seated row
- Lateral raise
- Arms
Day 4— Lower B
- Deadlift variation
- Leg press
- Split squat
- Leg curl
- Calves

Set and rep guidance

Blend hypertrophy and strength: heavy compounds in the 5–8 range, then 8–12 on accessories. Prioritize progressive overload and protein; volume in the 10–16 hard-set band works well. Leave 1–2 reps in reserve; take the last set closer to failure on isolation work.

Progression

Wave volume slightly week to week (e.g. +1 set on lagging muscles for 2 weeks, then reset). Track top sets. Plan a lighter week every 4–6 hard weeks. Add a rep or a small load increase when you finish all sets in the target range with good form.

Who it's for

Lifters avoiding aggressive bulk/cut swings.

FAQ

How slow is recomp?: Months — not weeks of dramatic scale change.
Newbie recomp?: Often very effective with solid training.
Advanced recomp?: Harder; clearer surplus/deficit phases may work better.

Recomp needs daily consistency — OptaFit helps the meal side stick.

OptaFit tools provide general estimates only. They are not medical, dietary, or fitness advice. Talk to a qualified professional before changing your diet or training.

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