Upper Lower Split

What is an upper lower split?

An upper lower split alternates upper-body days (chest, back, shoulders, arms) with lower-body days (legs and glutes), usually four days a week. Each muscle gets trained twice a week with a rest day between hard sessions, which makes it one of the most efficient splits for building strength and muscle.

Free sample week

Upper Lower Split: sample week with exercises, sets and reps
Day	Session	Exercises (sets × reps)
Mon	Upper	Bench press 4 × 8 Barbell row 4 × 8 Overhead press 3 × 10 Barbell curl 3 × 12 Triceps pushdown 3 × 12
Tue	Lower	Barbell squat 4 × 8 Romanian deadlift 3 × 10 Walking lunge 3 × 10 each Calf raise 3 × 12
Wed	Rest or a walk	Recover
Thu	Upper	Same as Mon
Fri	Lower	Same as Tue
Sat	Rest or a walk	Recover
Sun	Rest or a walk	Recover

How to run it

Thursday and Friday repeat Monday and Tuesday; swap in variations (incline press, front squat) if you prefer.
Add load when every set ends with two reps in reserve.
Deload every 6 to 8 weeks: same weights, half the sets.

Want the full plan?

12-Week Muscle Building: a 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus. 36-page PDF, £29.

See the 12-Week Muscle Building

More splits: Push Pull Legs Routine · 3 Day Workout Split · 4 Day Workout Split · Calisthenics Workout Plan · Powerlifting Program for Beginners · 5x5 Workout Program