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)Friday**Lower (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.