The upper-lower split stands out as one of the most widely embraced workout routines, and for good reason—it packs a punch. A finely crafted upper-lower regimen is adaptable, strikes the right balance between activity and recovery, and zeroes in on those powerhouse compound movements that deliver serious gains.
In this comprehensive guide, we're diving deep into the upper-lower split, covering all the bases: its perks, its drawbacks, optimal frequency, top-tier exercises, rep ranges, volume considerations, and how to progress effectively.
But wait, there's more! We've curated an array of highly potent upper-lower workout plans tailored for 2, 3, 4, and 5-day splits. This means you've got options galore, allowing you to pick the perfect plan that syncs seamlessly with your lifestyle and fitness aspirations.
What is the Upper Lower Split?
With an upper-lower split, your training regimen gets a sleek makeover, neatly partitioning your workout sessions into upper and lower body focus days.
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During upper body workouts, you'll blitz through all those key upper body muscles—think chest, back, shoulders, biceps, and triceps—leaving no stone unturned.
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Meanwhile, lower body sessions are all about sculpting those powerhouse muscles, from glutes and quads to hamstrings and calves, ensuring your lower half gets the attention it deserves.
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As for the core there will be compound movements that you'll make throughout the workout, resulting rock-hard summer abs.
In the realm of fitness, folks often craft diverse versions of upper and lower routines. This dynamic approach allows for a variety of exercises and intensity levels, ensuring a well-rounded workout that targets various muscle groups with precision.
Weekly Options, how many days can you do the upper lower split?
What makes the upper-lower split shine is its adaptability — it's a chameleon of routines, effortlessly molding to fit your timetable and fitness prowess. That's precisely why it earns its stripes among the top-tier workout splits, catering to everyone, including the best options for people seeking an effective fitness regimen.
You can do a 2, 3, 4, or 5 day split and we can will give you a plan for each.
| Days | Upper | Lower |
|---|---|---|
| 2 | Monday | Thursday |
| 3* | Monday, Friday | Wednesday |
| 4 | Monday, Thursday | Tuesday, Friday |
| 5* | Monday, Wednesday, Friday | Tuesday, Thursday |
*For 3 & 5 you can switch upper & lower order depending on your goals and previous week.
The Upper Split
Upper Body #1
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 sets | 5-8 reps |
| Barbell Bent Over Rows | 4 sets | 5-8 reps |
| Seated Overhead DB Press | 4 sets | 8-12 reps |
| Cable Chest Fly (Low & High) | 4 sets | 8-12 reps |
| Cable Lateral Raise | 3 sets | 8-12 reps |
| DB Pullovers | 2 sets | 8-12 reps |
| Bicep Curl | 2 sets | 12-15 reps |
Upper Body #2
| Exercise | Sets | Reps |
|---|---|---|
| Pull Ups | 4 sets | 8-12 reps |
| Standing Overhead Press | 4 sets | 8-12 reps |
| T-Bar Row | 4 sets | 8-12 reps |
| Incline DB Bench Press | 4 sets | 8-12 reps |
| Reverse Fly | 4 sets | 8-12 reps |
| Dips | 3 sets | 8-12 reps |
| Tricep Extension | 3 sets | 12-15 reps |
Lower Body Split
Lower Body #1
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Back Squats | 4 sets | 5-8 reps |
| Barbell Bent Over Rows | 4 sets | 8-12 reps |
| Romanian Deadlifts | 4 sets | 8-12 reps |
| Bulgarian Split Squats | 4 sets | 8-12 reps |
| Barbell Hip Thrusts | 3 sets | 8-12 reps |
| Calf Raises | 2 sets | 8-12 reps |
| Leg Curls | 4 sets | 12-15 reps |
Lower Body #2
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 4 sets | 12-20 reps |
| Deadlift | 4 sets | 5-8 reps |
| Lunges | 4 sets | 8-12 reps |
| Calf Raises | 4 sets | 8-12 reps |
| Leg Extensions | 3 sets | 8-12 reps |
Notes
When determining the number of sets, focus on your working weight sets rather than warm-up sets. Before reaching your working weight, it's essential to do some warm-up sets for the main lifts. Start with low reps for warm-up sets and gradually increase the weight until you reach your working weight.
For exercises that target one side or are unilateral, such as lunges, make sure to count the reps for each side separately (e.g., 3 sets x 12-20 reps each side).
Schedule a deload week every 6-12 weeks (check out deload info below for more details).
Feel free to mix up accessory exercises according to your preference, especially if you notice diminishing returns with certain exercises.
When it comes to progression, increasing the weight load is the most effective method (see progression info below).
Consider incorporating supersets to optimize your workouts, particularly for some exercises on upper body days.
Rest times should be adjusted based on the rep range and load (refer to the rest time section above for guidance). Rest times will vary accordingly.
Conclusion
If you’re busier and can’t make it to the gym more than four times per week, the upper/lower split might be your best bet. It allows you to train no more than four times per week, do enough volume, and still train all of your muscles twice per week.
Combined with a solid nutritional plan, plenty of sleep, consistency, and effort, the upper/lower split can help you achieve fantastic results in mere months
