Upper Lower Split Workout
The upper/lower split is one of the most time-tested and effective training approaches for building muscle and strength. By dividing your body into upper and lower halves and training each twice per week, you achieve optimal training frequency while allowing adequate recovery. This 4-day program maximizes efficiency for those who can't train daily but want results beyond a basic 3-day routine.
Why Upper/Lower Works
Training frequency matters for muscle growth. Research shows training each muscle 2x per week produces better results than 1x per week. The upper/lower split achieves this in just 4 days.
The split naturally balances volume. Upper days hit chest, back, shoulders, and arms. Lower days hit quads, hamstrings, glutes, and calves. Each session has enough time to thoroughly train its muscle groups.
Recovery is built in. Upper body rests while lower body trains and vice versa. With a typical Mon/Tue/Thu/Fri schedule, you get full recovery between sessions.
Benefits of Upper/Lower Split
Optimal Frequency
Each muscle trained 2x per week—the sweet spot for most people.
Time Efficient
4 days per week is manageable for most schedules.
Adequate Volume
Enough time per session to properly train each muscle group.
Built-in Recovery
Upper and lower alternate, allowing muscles to recover between sessions.
Flexibility
Works for strength, hypertrophy, or both depending on rep ranges.
Simple Structure
Easy to program and track. No complicated rotation.
Program Overview
Who it's for: Intermediate lifters seeking balanced development
Don't have all this equipment? GymFriend can build you a custom program using whatever you have available.
Why These Exercises?
Each exercise in this program was selected for a specific reason. Here's why:
Barbell Bench Press
Primary chest builder. Foundation of upper body pressing.
Barbell Bent Over Row
Primary back builder. Balances the pressing with pulling.
Barbell Full Squat
King of leg exercises. Builds quads, glutes, and overall strength.
Barbell Deadlift
Total body strength builder. Posterior chain emphasis.
Dumbbell Standing Overhead Press
Vertical pressing for shoulders. Builds upper body completeness.
Pull-up
Vertical pulling. Lat width and back development.
The Complete 4 days (Upper/Lower/Rest/Upper/Lower/Rest/Rest) Program
Follow this program consistently for best results. Start with weights that feel manageable and aim to increase gradually each week as you get stronger.
Want this program adjusted for your fitness level, goals, or schedule? GymFriend can create a personalized version just for you.
Setting Up Your Split
- Schedule with rest between same-type days (Mon/Tue/Thu/Fri works well).
- Vary rep ranges between the two upper days and two lower days.
- Start compound movements fresh at the beginning of sessions.
- Keep upper pulling and pushing volume balanced.
- Progress main lifts systematically—small increases add up.
- Deload every 4-6 weeks if accumulating fatigue.
Edit your plan, track progress, and get realtime coaching
Frequently Asked Questions
Is upper/lower better than PPL?
Neither is inherently better. Upper/lower requires fewer days (4 vs 6 for optimal PPL). Choose based on your schedule and recovery capacity.
Where do deadlifts go?
Lower body days. They primarily work posterior chain (glutes, hamstrings, lower back) despite being a pull from the floor.
Can I do this 3 days per week?
You can, but you lose the frequency benefit. At 3 days, full body training is usually more efficient.
Should both upper days be the same?
Vary them slightly. One heavier (5-8 reps), one lighter (8-12 reps). Same applies to lower days.
How do I progress?
Add weight when you complete all sets at the top of the rep range. Small increments (5 lbs) compound over time.