What Is Upper Lower Split?
The upper lower split divides training into upper body and lower body workouts, typically performed 4 days per week. This provides optimal frequency (2x per muscle group weekly) with manageable per-session volume and adequate recovery between workouts.
The split structure:
- Upper Day: Chest, back, shoulders, biceps, triceps
- Lower Day: Quads, hamstrings, glutes, calves, abs
- Typical schedule: Mon (Upper) / Tue (Lower) / Thu (Upper) / Fri (Lower)
- Frequency: Each muscle trained 2x per week
Why upper/lower split is effective:
- Optimal frequency: 2x per week per muscle (ideal for hypertrophy)
- Balanced volume: Can handle good volume without excessive fatigue
- Great for strength: Practice main lifts twice weekly
- Time-efficient: Only 4 gym days required
- Easy recovery: Full rest day between upper/lower sessions
- Flexible scheduling: Can adjust workout days to fit life
💡 Who Should Use Upper/Lower Split?
Ideal for:
- Intermediate lifters (6-24 months experience)
- Those who can train 4 days per week
- Lifters wanting balanced strength and size gains
- People transitioning from full body to split routines
- Those who prefer fewer but longer workouts
- Powerlifters and strength athletes
Not ideal for: Complete beginners (better with full body), those wanting 6-day programs (try PPL instead)
💡 Upper/Lower vs. PPL vs. Full Body
Full Body (3x/week): Best for beginners, each muscle 3x weekly, lowest volume per session
Upper/Lower (4x/week): Best balance for most intermediates, each muscle 2x weekly, moderate volume per session
PPL (6x/week): Best for advanced or dedicated lifters, each muscle 2x weekly, highest total weekly volume
Verdict: Upper/Lower offers best frequency-to-recovery ratio for most lifters.
Upper/Lower Training Principles
Volume Guidelines
- Per muscle per week: 12-18 sets (direct work)
- Per upper session: 6-9 sets per major muscle (chest, back)
- Per lower session: 6-9 sets per major muscle (quads, hamstrings)
- Total sets per workout: 18-25 sets
- Workout duration: 60-90 minutes
Exercise Selection Strategy
| Upper Body Must-Haves | Lower Body Must-Haves |
|---|
| Horizontal Press (bench press) | Squat pattern (squat, leg press) |
| Vertical Press (overhead press) | Hip hinge (deadlift, RDL) |
| Horizontal Pull (rows) | Quad isolation (leg extension) |
| Vertical Pull (pull-ups, pulldowns) | Hamstring isolation (leg curl) |
| Arm work (curls, triceps) | Calf work (calf raises) |
Workout Structure
Order exercises from most to least demanding:
- Main compound lifts: Squat, deadlift, bench, rows (heaviest)
- Secondary compounds: Overhead press, leg press, pull-ups
- Accessory compounds: Dips, lunges, RDLs
- Isolation work: Curls, extensions, raises, flyes
Varying Workouts A and B
Don't do identical workouts—vary exercises or rep ranges between sessions:
- Option 1: Different exercises (Upper A: Flat bench, Upper B: Incline bench)
- Option 2: Different rep ranges (Upper A: 5-7 reps heavy, Upper B: 10-12 reps volume)
- Option 3: Mix of both (most common approach)
Complete Upper/Lower Programs
Program 1: Classic Upper/Lower (Intermediate)
Best for: Most intermediate lifters (6-18 months experience)
Schedule: Mon/Tue/Thu/Fri or Mon/Wed/Thu/Sat
Duration: 8-12 week blocks
Monday: Upper A (Horizontal Focus)
- Barbell Bench Press: 4 sets × 6-8 reps
- Barbell Row: 4 sets × 6-8 reps
- Overhead Press: 3 sets × 8-10 reps
- Lat Pulldown or Pull-Ups: 3 sets × 8-12 reps
- Incline Dumbbell Press: 3 sets × 10-12 reps
- Face Pulls: 3 sets × 15-20 reps
- Barbell Curl: 2 sets × 10-12 reps
- Overhead Tricep Extension: 2 sets × 10-12 reps
Tuesday: Lower A (Quad Focus)
- Back Squat: 4 sets × 6-8 reps
- Romanian Deadlift: 3 sets × 8-10 reps
- Leg Press: 3 sets × 12-15 reps
- Leg Curl: 3 sets × 10-12 reps
- Bulgarian Split Squat: 3 sets × 10-12 reps per leg
- Standing Calf Raise: 4 sets × 12-15 reps
- Plank: 3 sets × 45-60 seconds
Thursday: Upper B (Vertical Focus)
- Overhead Press: 4 sets × 6-8 reps
- Weighted Pull-Ups or Lat Pulldown: 4 sets × 6-10 reps
- Incline Barbell Press: 3 sets × 8-10 reps
- Chest-Supported Row: 3 sets × 10-12 reps
- Dumbbell Flyes: 3 sets × 12-15 reps
- Lateral Raise: 3 sets × 12-15 reps
- Hammer Curl: 2 sets × 10-12 reps
- Tricep Pushdown: 2 sets × 12-15 reps
Friday: Lower B (Hamstring/Glute Focus)
- Deadlift: 4 sets × 5-6 reps
- Front Squat: 3 sets × 8-10 reps
- Walking Lunges: 3 sets × 12 steps per leg
- Leg Extension: 3 sets × 12-15 reps
- Stiff-Leg Deadlift: 3 sets × 10-12 reps
- Seated Calf Raise: 4 sets × 15-20 reps
- Hanging Leg Raise: 3 sets × 12-15 reps
Weekly volume: Upper ~54 sets, Lower ~48 sets = 102 total sets
Rest: 2-3 minutes for main lifts, 90 seconds for accessories
Progression: Add weight when hitting top of rep range on all sets
Program 2: Strength-Focused Upper/Lower
Best for: Powerlifters or those prioritizing strength
Schedule: Mon/Tue/Thu/Fri
Duration: 8-12 week blocks with periodization
Monday: Upper Power
- Barbell Bench Press: 5 sets × 3-5 reps @ 80-87% 1RM
- Barbell Row: 5 sets × 3-5 reps @ 80-87% 1RM
- Overhead Press: 4 sets × 5-6 reps @ 77-82% 1RM
- Weighted Pull-Ups: 4 sets × 5-8 reps @ 80-85% 1RM
- Dips (weighted): 3 sets × 6-8 reps
- Barbell Curl: 3 sets × 8-10 reps
Tuesday: Lower Power
- Back Squat: 5 sets × 3-5 reps @ 80-87% 1RM
- Deadlift: 5 sets × 3-5 reps @ 80-87% 1RM
- Front Squat: 3 sets × 6-8 reps @ 75-82% 1RM
- Romanian Deadlift: 3 sets × 6-8 reps
- Standing Calf Raise: 4 sets × 10-12 reps
Thursday: Upper Hypertrophy
- Incline Dumbbell Press: 4 sets × 8-10 reps
- Dumbbell Row: 4 sets × 8-10 reps per arm
- Dumbbell Shoulder Press: 4 sets × 10-12 reps
- Lat Pulldown: 3 sets × 10-12 reps
- Cable Flyes: 3 sets × 12-15 reps
- Face Pulls: 3 sets × 15-20 reps
- Lateral Raise: 3 sets × 12-15 reps
- Tricep Pushdown: 3 sets × 12-15 reps
- Cable Curl: 3 sets × 12-15 reps
Friday: Lower Hypertrophy
- Leg Press: 4 sets × 12-15 reps
- Bulgarian Split Squat: 4 sets × 12-15 reps per leg
- Leg Curl: 4 sets × 12-15 reps
- Leg Extension: 4 sets × 15-20 reps
- Hip Thrust: 3 sets × 12-15 reps
- Walking Lunges: 3 sets × 15 steps per leg
- Calf Work (various): 5 sets × 15-20 reps
- Abs: 4 sets (various)
Note: DUP (Daily Undulating Periodization) approach—strength focus first 2 days, hypertrophy last 2 days
Progression: Add weight on power days when hitting reps. Add reps/sets on hypertrophy days.
Program 3: High-Volume Upper/Lower (Advanced)
Best for: Advanced lifters (18+ months) with good recovery
Schedule: Mon/Tue/Thu/Fri
Duration: 6-8 week blocks (deload week 7)
Monday: Upper A
- Barbell Bench Press: 5 sets × 6-8 reps @ RPE 8-9
- Barbell Row: 5 sets × 6-8 reps @ RPE 8
- Overhead Press: 4 sets × 8-10 reps @ RPE 8
- Pull-Ups (weighted): 4 sets × 8-12 reps @ RPE 8
- Incline Dumbbell Press: 3 sets × 10-12 reps @ RPE 8
- Cable Row: 3 sets × 12-15 reps @ RPE 8
- Lateral Raise: 4 sets × 12-15 reps @ RPE 8
- Face Pulls: 3 sets × 15-20 reps @ RPE 8
- Barbell Curl: 3 sets × 10-12 reps @ RPE 8
- Overhead Tricep Extension: 3 sets × 10-12 reps @ RPE 8
Tuesday: Lower A
- Back Squat: 5 sets × 5-7 reps @ RPE 8-9
- Romanian Deadlift: 4 sets × 8-10 reps @ RPE 8
- Leg Press: 4 sets × 12-15 reps @ RPE 8
- Leg Curl: 4 sets × 10-12 reps @ RPE 8
- Bulgarian Split Squat: 3 sets × 12-15 reps per leg @ RPE 8
- Leg Extension: 3 sets × 15-20 reps @ RPE 9
- Standing Calf Raise: 4 sets × 12-15 reps @ RPE 9
- Weighted Plank: 3 sets × 45-60 seconds
Thursday: Upper B
- Incline Barbell Press: 5 sets × 6-8 reps @ RPE 8-9
- Weighted Pull-Ups: 5 sets × 6-10 reps @ RPE 8-9
- Dumbbell Shoulder Press: 4 sets × 8-10 reps @ RPE 8
- Chest-Supported Row: 4 sets × 10-12 reps @ RPE 8
- Dips (weighted): 3 sets × 8-12 reps @ RPE 8
- Lat Pulldown: 3 sets × 12-15 reps @ RPE 8
- Cable Flyes: 3 sets × 12-15 reps @ RPE 8
- Rear Delt Fly: 4 sets × 15-20 reps @ RPE 9
- Hammer Curl: 3 sets × 10-12 reps @ RPE 8
- Tricep Pushdown: 3 sets × 12-15 reps @ RPE 9
Friday: Lower B
- Deadlift: 5 sets × 4-6 reps @ RPE 8-9
- Front Squat: 4 sets × 8-10 reps @ RPE 8
- Walking Lunges: 4 sets × 12 steps per leg @ RPE 8
- Leg Extension: 4 sets × 12-15 reps @ RPE 8
- Stiff-Leg Deadlift: 3 sets × 10-12 reps @ RPE 8
- Hip Thrust: 3 sets × 12-15 reps @ RPE 8
- Seated Calf Raise: 4 sets × 15-20 reps @ RPE 9
- Abs: 4 sets (various exercises)
Weekly volume: Upper ~64 sets, Lower ~56 sets = 120 total sets
Note: High volume, requires excellent recovery (8+ hours sleep, calorie surplus)
Program 4: Upper/Lower for Fat Loss
Best for: Cutting phase, maintaining muscle while losing fat
Schedule: Mon/Wed/Fri/Sat (4 non-consecutive days)
Duration: 8-16 weeks during cut
Monday: Upper A
- Barbell Bench Press: 4 sets × 5-7 reps (heavy, maintain strength)
- Barbell Row: 4 sets × 6-8 reps
- Overhead Press: 3 sets × 6-8 reps
- Pull-Ups: 3 sets × max reps
- Lateral Raise: 2 sets × 12-15 reps
- Curls + Triceps: 2 sets each × 10-12 reps
Wednesday: Lower A
- Back Squat: 4 sets × 5-7 reps (heavy)
- Romanian Deadlift: 3 sets × 8-10 reps
- Leg Press: 3 sets × 10-12 reps
- Leg Curl: 2 sets × 10-12 reps
- Calf Raise: 3 sets × 12-15 reps
Friday: Upper B
- Incline Dumbbell Press: 4 sets × 8-10 reps
- Dumbbell Row: 4 sets × 8-10 reps per arm
- Dumbbell Shoulder Press: 3 sets × 8-10 reps
- Lat Pulldown: 3 sets × 10-12 reps
- Face Pulls: 2 sets × 15-20 reps
- Arm work: 2 sets each × 10-12 reps
Saturday: Lower B
- Deadlift: 4 sets × 5 reps (heavy)
- Bulgarian Split Squat: 3 sets × 10-12 reps per leg
- Leg Extension: 3 sets × 12-15 reps
- Leg Curl: 3 sets × 12-15 reps
- Calf Raise: 3 sets × 15-20 reps
Strategy: Maintain strength on heavy compounds, moderate volume on accessories. Prevents muscle loss during calorie deficit.
Volume: Reduced ~30% from bulking phase
Summary: Upper/Lower Training Success
✅ Complete Upper/Lower Strategy
Optimal balance: Upper/Lower provides perfect balance of frequency (2x per muscle), volume (12-18 sets weekly), and recovery (full rest days).
Best for: Intermediate lifters wanting efficient 4-day training. Great for both muscle growth and strength development.
Volume distribution: 6-9 sets per major muscle per session × 2 sessions = 12-18 sets weekly.
Exercise variation: Use different exercises or rep ranges between A and B workouts to prevent adaptation.
Progression: Double progression or wave loading work best. Add weight when hitting top of rep range consistently.
Recovery: Full rest days between sessions allow proper recovery. Deload every 5-6 weeks.
Bottom line: Upper/Lower is the perfect middle ground between full body and PPL. Provides optimal frequency with manageable per-session volume. Highly effective for intermediate lifters.
