Upper/Lower Split

Upper/Lower splits the training week into two upper-body and two lower-body sessions — typically Monday/Thursday upper, Tuesday/Friday lower. Each muscle group trains twice per week, which research consistently shows as the minimum effective frequency for hypertrophy.

The split suits intermediate lifters who have outgrown 3-day full-body programs but are not ready for high-frequency push/pull/legs. You can accumulate more volume per week than a full-body 3-day allows without going past recovery capacity on any given session.

Periodization within the split often pairs a strength-focused day (lower reps, heavier) with a volume-focused day (higher reps, moderate weight). Monday upper might be bench 4×5 followed by row 4×5; Thursday upper might be incline bench 3×10 followed by cable row 3×12. LiftProof tracks both days and adjusts working weights per your training max.

• Squat→
• Romanian Deadlift→
• Bench Press→
• Barbell Row→
• Overhead Press→
• Lat Pulldown→
• Accessories

1. Day 01

   Monday — Upper A

   Bench Press 4×5 · Barbell Row 4×5 · Overhead Press 3×8 · Face Pull 3×15

2. Day 02

   Tuesday — Lower A

   Squat 4×5 · Romanian Deadlift 3×8 · Leg Press 3×12 · Lunge 3×10

3. Day 03

   Thursday — Upper B

   Incline Bench Press 3×10 · Cable Row 3×12 · Lat Pulldown 3×12 · Lateral Raise 3×15

4. Day 04

   Friday — Lower B

   Deadlift 3×5 · Bulgarian Split Squat 3×10 · Hip Thrust 3×12 · Leg Curl 3×12

• Four days per week is a real commitment — missing sessions breaks the frequency that makes the split work. If your schedule is inconsistent, a 3-day program with autoregulation (5/3/1) is more robust than a 4-day one you will frequently miss.
• Volume accumulates fast in an upper/lower split. Beginners often add too many accessories too early. Start with the main movements and one or two accessories per session, then add volume as recovery capacity increases.
• The split needs adjustment around competition prep or when life compresses training. Most lifters condense to 3 days (skip one lower session) rather than attempting to run the full 4-day plan with a 1-day gap between sessions.