1. What Is an Upper Lower Split Workout?

The upper lower split workout divides your training into two categories: upper body (chest, back, shoulders, arms) and lower body (quadriceps, hamstrings, glutes, calves). This upper lower routine is one of the most time-efficient and effective gym split routines available (Schoenfeld et al., 2016).

Unlike push pull legs routines that require 6 days weekly, the upper lower workout plan typically runs 4 days weekly while still training each muscle group 2x weekly – the optimal frequency for muscle growth.

What is an upper lower split workout?

What is an upper lower split workout? Upper: chest, back, shoulders, arms (all upper body muscles). Lower: quadriceps, hamstrings, glutes, calves (all lower body muscles). Weekly schedule example: Day 1 Upper, Day 2 Lower, Day 3 Rest, Day 4 Upper, Day 5 Lower, Day 6 Rest, Day 7 Rest. This trains each muscle group 2x weekly for optimal growth.

2. Why Upper Lower Split Is the Best Workout Split for Muscle Growth

Research consistently shows that training each muscle group twice weekly produces superior hypertrophy compared to once weekly (Schoenfeld et al., 2016; Grgic et al., 2018). The upper lower routine achieves this 2x frequency in just 4 days per week.

• Optimal frequency: Each muscle trained 2x weekly – proven superior for growth
• Time efficiency: Only 4 gym days weekly vs 6 days for PPL
• Recovery management: 48-72 hours between same muscle groups
• Volume distribution: Manageable per-session volume (45-60 minutes)
• Flexibility: Easy to adjust for 3, 4, or 5-day schedules

If you're looking for a gym split for muscle growth, the upper lower split is arguably the best balance of frequency, volume, and time commitment.

3. Complete Upper Day Workout (Chest, Back, Shoulders, Arms)

This upper body lower body workout upper day targets all pushing and pulling muscles of the upper body.

Warm-up (5-10 minutes)

• Arm circles, shoulder rotations, band pull-aparts, light rows, light push-ups

Upper Day A (Horizontal Push/Pull Focus)

• Barbell Bench Press (horizontal push): 3-4 sets of 6-10 reps – rest 90-120 sec
• Barbell Rows (horizontal pull): 3-4 sets of 8-12 reps – rest 90 sec
• Overhead Press (vertical push): 3 sets of 8-12 reps – rest 90 sec
• Pull-ups or Lat Pulldowns (vertical pull): 3 sets of 6-10 reps – rest 90 sec
• Dumbbell Curls (biceps): 3 sets of 10-12 reps – rest 60 sec
• Triceps Pushdowns (triceps): 3 sets of 10-12 reps – rest 60 sec
• Optional – Lateral Raises (side delts): 3 sets of 12-15 reps – rest 60 sec

Upper Day B (Vertical Push/Pull Focus – alternate with Day A)

• Pull-ups or Lat Pulldowns (vertical pull): 3-4 sets of 6-10 reps – rest 90 sec
• Overhead Press (vertical push): 3-4 sets of 8-12 reps – rest 90 sec
• Incline Dumbbell Press (horizontal push variation): 3 sets of 10-12 reps – rest 90 sec
• Seated Cable Rows (horizontal pull variation): 3 sets of 10-12 reps – rest 90 sec
• Hammer Curls (brachialis): 3 sets of 10-12 reps – rest 60 sec
• Overhead Triceps Extensions: 3 sets of 10-12 reps – rest 60 sec
• Optional – Face Pulls (rear delts): 3 sets of 15-20 reps – rest 60 sec

Beginner Upper Day Modifications

• Use dumbbells instead of barbell (easier to learn)
• Do assisted pull-ups or lat pulldowns instead of pull-ups
• Start with 3 sets of 8 reps instead of 4 sets of 12
• Reduce to 5 exercises per day initially

4. Complete Lower Day Workout (Quads, Hamstrings, Glutes, Calves)

This upper lower routine lower day builds lower body strength and size – often neglected but critical for overall development.

Warm-up (5-10 minutes)

• Leg swings, hip circles, bodyweight squats, walking lunges, glute activations

Lower Day A (Quadriceps Focus)

• Barbell Squats (quadriceps dominant): 3-4 sets of 6-10 reps – rest 120 sec
• Romanian Deadlifts (hamstring focus): 3-4 sets of 8-12 reps – rest 90 sec
• Leg Press (quadriceps): 3 sets of 10-15 reps – rest 90 sec
• Walking Lunges (glutes/quads): 3 sets of 10-12 per leg – rest 90 sec
• Leg Curls (hamstrings): 3 sets of 12-15 reps – rest 60 sec
• Standing Calf Raises (calves): 4 sets of 15-20 reps – rest 45 sec

Lower Day B (Posterior Chain Focus – alternate with Day A)

• Deadlifts or Trap Bar Deadlifts (posterior chain): 3-4 sets of 5-8 reps – rest 120 sec
• Front Squats or Goblet Squats (quadriceps): 3-4 sets of 8-12 reps – rest 90 sec
• Hip Thrusts (glute focus): 3 sets of 10-15 reps – rest 90 sec
• Reverse Lunges (stability): 3 sets of 10-12 per leg – rest 90 sec
• Leg Extensions (quadriceps isolation): 3 sets of 12-15 reps – rest 60 sec
• Seated Calf Raises (calves): 4 sets of 15-20 reps – rest 45 sec

Beginner Lower Day Modifications

• Start with goblet squats (dumbbell) instead of barbell squats
• Do bodyweight lunges before adding weight
• Use leg press machine – it's safer and easier to learn
• Skip deadlifts initially – add Romanian deadlifts with light weight after 4 weeks

5. Sample Upper Lower Split Weekly Schedule

Option 1: 4-Day Upper Lower Split (Recommended for most)

• Monday: Upper Day A
• Tuesday: Lower Day A
• Wednesday: Rest
• Thursday: Upper Day B
• Friday: Lower Day B
• Saturday: Rest or light cardio (20-30 min walking)
• Sunday: Rest

Option 2: 3-Day Upper Lower Split (For beginners or time-pressed)

• Monday: Upper Day A
• Tuesday: Lower Day A
• Wednesday: Rest
• Thursday: Upper Day B OR Full Body
• Friday: Rest
• Saturday: Lower Day B
• Sunday: Rest

Option 3: 5-Day Upper Lower Split (For advanced lifters)

• Monday: Upper Day A
• Tuesday: Lower Day A
• Wednesday: Upper Day B (lighter, higher reps)
• Thursday: Rest
• Friday: Lower Day B
• Saturday: Upper Day C or Arms/Shoulders focus
• Sunday: Rest

6. Nutrition to Support Your Upper Lower Split

Pre-Workout Nutrition (1-2 hours before training)

• Sample meal: 1 banana + 1 tbsp peanut butter (200 kcal) or 1 cup oatmeal + 1 scoop protein (350 kcal)

Post-Workout Recovery (within 60 minutes)

• Sample meal: 2 scoops whey + 1 cup berries + water (250 kcal, 45g protein)
• Whole food option: 200g chicken breast + 1.5 cups rice (550 kcal, 50g protein)

Full Day Meal Plan for Upper Lower Training (2,800 kcal, 170g Protein)

• Breakfast (7:00 AM): 4 eggs + 1.5 cups oatmeal + 1 cup milk (650 kcal, 40g protein)
• Lunch (12:00 PM): 200g chicken breast + 1.5 cups brown rice + 2 cups broccoli (600 kcal, 50g protein)
• Pre-workout snack (3:00 PM): 1 banana + 1 tbsp peanut butter (200 kcal, 5g protein)
• Post-workout (5:30 PM): 2 scoops whey + 1 apple (250 kcal, 48g protein)
• Dinner (7:00 PM): 200g salmon + 300g sweet potato + 2 cups asparagus (700 kcal, 40g protein)
• Evening snack (9:30 PM): 1 cup Greek yogurt (150 kcal, 20g protein)

For more meal ideas, check out full day of eating for muscle gain and 7-day meal plan for muscle gain.

Vegan Upper Lower Split Nutrition

• Pre-workout: 1 banana + 1 tbsp almond butter (200 kcal)
• Post-workout: 2 scoops pea protein + 1 cup soy milk (300 kcal, 45g protein)
• Main meals: Tofu, tempeh, lentils, quinoa, beans, nuts, seeds

Gluten-Free Upper Lower Options

• Certified gluten-free oats, rice, quinoa, buckwheat, sweet potatoes
• Verify protein powder is gluten-free certified

7. Progressive Overload in Upper Lower Split

To make this best workout split for muscle growth effective long-term, you must apply progressive overload:

• Add weight: When you can complete all reps for all sets with good form, add 2.5-5 lbs (1-2 kg) to the bar.
• Add reps: Increase reps before increasing weight (e.g., 8 reps → 9 reps → 10 reps → add weight).
• Add sets: After 4-6 weeks, add a 4th set to your main lifts.
• Decrease rest: Reduce rest between sets from 90 sec to 60 sec over time.
• Track everything: Use a training log or app to record weights, reps, and sets.

8. Common Upper Lower Split Mistakes Beginners Make

• Neglecting legs: Many beginners skip or half-ass lower days. Leg training drives overall growth and hormone response.
• Poor exercise order: Do compound lifts first (bench, rows, squats) when energy is highest, isolation exercises last.
• Insufficient rest between sets: 60-90 sec for hypertrophy, 90-120 sec for heavy compounds. Don't rush.
• Not alternating Upper A and Upper B: Doing the same upper day twice weekly leads to imbalances. Alternate horizontal/vertical emphasis.
• Overtraining on 5-day split too soon: Beginners need recovery. Start with 4 days weekly for the first 8-12 weeks.
• Not tracking progress: Without tracking, you can't apply progressive overload. Use a logbook or app every session.

9. Frequently Asked Questions

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