Upper/Lower
The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.
Upper / Lower
Definition
The Upper/Lower program divides the body into 2 categories:
An excellent compromise between Full Body and PPL, particularly favored by intermediate-to-advanced lifters.
💡 Upper/Lower is considered one of the most versatile splits: it allows 2x/week per muscle frequency with only 4 weekly sessions.
Who is it for?
Ideal for:
Sample 4-day/week program
DaySession typeMondayUpper (strength focus)TuesdayLower (strength focus)WednesdayRestThursdayUpper (hypertrophy focus)FridayLower (hypertrophy focus)Sat-SunRest
Sample Upper session
ExerciseSets × RepsBench Press4 × 6-8Pull-ups or Lat Pulldown4 × 6-8Overhead Press3 × 8-10Barbell Row3 × 8-10Lateral Raises3 × 12-15Curl + Triceps superset3 × 10-12
Sample Lower session
ExerciseSets × RepsSquat4 × 6-8Romanian Deadlift3 × 8-10Leg Press or Hack squat3 × 10-12Hamstring Leg Curl3 × 12-15Standing Calf Raises4 × 12-15Abs (plank, crunch)3 × 12-15
Advantages
Possible variants
Upper/Lower 5 days (1.25x/week)
Mon: Upper | Tue: Lower | Wed: Upper | Thu: Lower | Fri: Upper
Upper/Lower / Full Body
Mon: Upper | Wed: Lower | Fri: Full Body | Excellent for 3 sessions/week
Upper/Lower with specialization
If a muscle is lagging, add a dedicated session.
Common mistakes
Key takeaways
Upper/Lower is one of the best splits for intermediate lifters. 4 sessions/week, 2x/muscle frequency, balanced strength-hypertrophy. The perfect compromise between Full Body and PPL. If you can do 4 sessions/week and want to progress everywhere: this is your split.
Termes associés
A split workout means dividing muscle groups across different days. Classic split trains each muscle once per week.
The Push/Pull/Legs program splits training into 3 sessions: push, pull, legs. Ideal for high frequency and hypertrophy.
Training frequency defines how many times per week you train a muscle. Twice per muscle is optimal for steady progress.
A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners.
