Upper Lower Split
An upper lower split alternates upper-body days with lower-body days. Run it 4 days a week and every muscle gets trained twice, with a rest day after every two sessions. Each half has an A and a B day so the main lifts rotate.
- Days per week
- 4
- Best for
- Beginners to intermediates training 4 days
Who it's for
- Lifters who can reliably train 4 days a week
- Beginners ready to move on from full body
- Anyone whose schedule needs rest days built in
Weekly schedule
- MonUpper A
- TueLower A
- WedRest
- ThuUpper B
- FriLower B
- SatRest
- SunRest
The workouts
Sets are working sets: warm up with a couple of lighter sets on your first lift. Rest 2–3 minutes on the big compound lifts and 60–90 seconds on everything else. Start each lift at a weight you can do for the bottom of the rep range, and add weight once you hit the top of the range on every set.
Upper A
| Exercise | Sets | Reps |
|---|---|---|
| Barbell bench press | 3 | 6–8 |
| Barbell row | 3 | 6–8 |
| Seated dumbbell shoulder press | 3 | 8–10 |
| Lat pulldown | 3 | 8–12 |
| Triceps pushdown | 2 | 10–15 |
| Dumbbell curl | 2 | 10–15 |
Lower A
| Exercise | Sets | Reps |
|---|---|---|
| Back squat | 3 | 5–8 |
| Romanian deadlift | 3 | 8–10 |
| Leg press | 2 | 10–12 |
| Lying leg curl | 3 | 10–15 |
| Standing calf raise | 3 | 10–15 |
Upper B
| Exercise | Sets | Reps |
|---|---|---|
| Overhead press | 3 | 6–8 |
| Pull-up or lat pulldown | 3 | 6–10 |
| Incline dumbbell press | 3 | 8–12 |
| Seated cable row | 3 | 8–12 |
| Lateral raise | 3 | 12–20 |
| Hammer curl | 2 | 10–15 |
| Overhead triceps extension | 2 | 10–15 |
Lower B
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift (conventional or trap bar) | 3 | 4–6 |
| Bulgarian split squat | 3 | 8–12 each leg |
| Leg extension | 3 | 10–15 |
| Seated leg curl | 3 | 10–15 |
| Seated calf raise | 3 | 12–15 |
FAQ
Is upper lower better than push pull legs?
Neither is better. On 4 days, upper lower trains each muscle twice a week; PPL on 3 days trains each once. At the same frequency they produce similar results, so pick the one you'll stick to.
Can I run upper lower 3 days a week?
Yes. Rotate Upper A, Lower A, Upper B and keep going in order, so each week starts where the last one stopped.
Which days should I rest?
Any layout works as long as you don't train more than two days in a row. Monday, Tuesday, Thursday, Friday is the most common.