Upper Lower Split
Overview
The Upper Lower split is one of the most time-tested and versatile training structures in strength training. It divides your training into upper body days (chest, back, shoulders, arms) and lower body days (quads, hamstrings, glutes, calves). Training four days per week with this split means each muscle group gets worked twice, which research consistently shows is optimal for muscle growth.
A well-designed Upper Lower split typically pairs a strength-focused session with a hypertrophy-focused session for each half of the body. Upper A might emphasize heavy barbell pressing and rowing, while Upper B shifts toward lighter dumbbell work and higher rep ranges. The same principle applies to Lower A and Lower B, ensuring you're training across the full force-velocity spectrum.
The four-day schedule is one of the most sustainable training frequencies for people with jobs, families, and lives outside the gym. Training Monday, Tuesday, Thursday, and Friday gives you a midweek rest day and a full weekend to recover. This makes it an excellent fit for intermediate lifters who have outgrown full-body training but don't have the time or recovery capacity for a six-day PPL split.
Weekly Schedule
| Day | Session | Exercises |
|---|---|---|
| Monday | Upper A (Strength) |
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| Tuesday | Lower A (Strength) |
|
| Thursday | Upper B (Hypertrophy) |
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| Friday | Lower B (Hypertrophy) |
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Progression Scheme
Add 2.5 kg (5 lb) to upper body compound lifts and 5 kg (10 lb) to lower body compound lifts on strength days when all prescribed reps are completed. On hypertrophy days, increase weight when you can hit the top of the rep range on all sets. If you stall for two consecutive weeks on a lift, deload it by 10% and work back up. Consider running in 4-week blocks with a lighter deload week every fourth week.
Who Should Run This
The Upper Lower split is ideal for intermediate lifters who want a balanced approach to training without committing to more than four days per week. It works well for lifters who want to build both strength and muscle simultaneously. It is also a good transition program for lifters moving from beginner full-body routines who are not ready for the six-day commitment of PPL.
Pros & Cons
Pros
- +Hits each muscle group twice per week with only four training sessions
- +Great balance between training volume and recovery time
- +Sustainable schedule that fits around work and personal life
- +Easy to program with clear strength and hypertrophy blocks
Cons
- –Upper body sessions can feel crowded trying to hit all muscle groups
- –Less specialization per muscle group compared to body-part splits
- –Four sessions may not provide enough volume for advanced lifters
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