Upper/Lower workout routines are popular for a variety of reasons.
They allow you to train every muscle group in the body at least twice per week.
They provide adequate recovery time between training sessions to maximize muscle growth.
Each day is focused on half the body which allows you to increase the focus on specific muscle groups to promote a muscle pump.
They can be completed in just 4 training sessions per week which is an attainable workout frequency for a lot of weightlifters.
They can also be performed as many as 6 days per week for more advanced weightlifters who are trying to gain more muscle mass.
In this article, we will break down exactly what an upper/lower workout split is, provide a sample workout routine, and answer the most common questions people have about upper/lower training.
What is an Upper/Lower Workout Split?
An upper/lower workout split is a weekly workout routine that splits the workouts up into days that are focused on the upper body and days that are focused on the lower body.
On upper body workout days, you will perform exercises that target the muscles of the shoulder, back, chest, arms, and core.
On lower body workout days, you will focus on exercises that target the muscles of the legs which includes your glutes, quads, hamstrings, abductors, adductors, and calves.
Typically, upper/lower workout splits require you to commit to 4 training sessions per week. An example of a 4 day upper/lower workout weekly routine might look like this:
- Monday: Upper Body Workout
- Tuesday: Lower Body Workout
- Wednesday: Rest/Cardio
- Thursday: Upper Body Workout
- Friday: Lower Body Workout
- Weekends: Rest/Cardio
However, some who are more advanced and want to train more frequently could use this split style as a 6 day per week routine. An example of this might look like:
- Monday: Upper Body Workout
- Tuesday: Lower Body Workout
- Wednesday: Upper Body Workout
- Thursday: Lower Body Workout
- Friday: Upper Body Workout
- Saturday: Lower Body Workout
- Sunday: Rest/Recover
In this instance, you would want to find time to incorporate cardio-training as part of your workout or at a separate time of day on your preferred cardio training days.
In the next section, we will provide a sample workout routine that incorporates upper/lower workout training principles.
4 Day Upper/Lower Workout Routine Example
The following workout is an example of what an upper/lower workout routine looks like. If it looks like something you might be interested in trying in the future, feel free to modify the workouts in whatever ways best fit your needs.
As with any routine you will find online, they are simply templated solutions for a very generalized audience. For the best results, tailor your workouts to match your goals or work with a trainer on the best way to do so.
Monday: Upper Body Workout
| Exercise | Sets | Rep Range |
| Dumbbell Row | 3 | 6-12 |
| Pull Up | 3 | 6-12 |
| Dumbbell Bench Press | 3 | 6-12 |
| Dumbbell Shoulder Press | 3 | 6-12 |
| Cable Bicep Curl | 3 | 10-15 |
| Tricep Cable Extension | 3 | 10-15 |
Tuesday: Lower Body Workout
| Exercise | Sets | Rep Range |
| Deadlift | 3 | 5-8 |
| Front Squat | 3 | 6-10 |
| Leg Press | 3 | 10-15 |
| Lying Leg Curl | 3 | 10-15 |
| Glute Bridge | 3 | 15+ |
| Lateral Lunges | 3 | 15+ |
Thursday: Upper Body Workout
| Exercise | Sets | Rep Range |
| Incline Bench Press | 3 | 6-12 |
| Dumbbell Lateral Raise | 3 | 10-15 |
| Seated Cable Row | 3 | 10-15 |
| Lat Pull Down | 3 | 8-12 |
| Face Pulls | 3 | 12-15 |
| Hanging Leg Raise | 3 | 12-15 |
Friday: Lower Body Workout
| Exercise | Sets | Rep Range |
| Squat (Most comfortable variation) | 3 | 5-8 |
| Dumbbell Romanian Deadlift | 3 | 6-10 |
| Curtsey Lunge | 3 | 10-15 |
| Barbell Hip Thrust | 3 | 8-12 |
| Standing Calf Raise | 3 | 15-25 |
| Seated Calf Raise | 3 | 15-25 |
Additional Upper/Lower Workout Templates
Upper/Lower Workout Split FAQs
Let’s wrap up this expert guide with some of the most common questions when it comes to upper/lower workout routines.
Who are upper/lower workouts best suited for?
Upper/lower style workouts can be used by anyone from beginners looking to build muscle to advanced lifters trying to build maximum strength.
The reason a wide range of individuals can use this training style is because the actual workouts of the upper/lower routine can be tailored to the specific individual.
That said, upper/lower workout routines generally require a commitment of at least 4 days per week of resistance training. If you are able to commit to that training frequency, utilizing an upper/lower training split could be the best option for you.
What exercises are best for upper/lower routines?
The best exercises will depend on your own capabilities and the training tools you enjoy using (dumbbells, kettlebells, barbells, etc). All training programs should incorporate the main fundamental movement patterns in some capacity. These include:
- Horizontal Pull
- Vertical Pull
- Squat
- Hip Hinge
- Lunge
- Horizontal Press
- Vertical Press
- And carries
Note: The sample routine provided above did not include loaded carries. Loaded carries can be difficult to perform in some gym settings. Some individuals might also be uncomfortable performing loaded carries in front of others. If this is the case, it may be beneficial to work these into your cardio training in some capacity.
Can you build muscle with upper/lower workouts?
Absolutely. The upper/lower workout split is one of the most effective workout splits for building muscle for several reasons. First, they train each muscle group multiple times per week. Second, they allow plenty of time for you to recover in between training sessions. And lastly, they are enjoyable to perform.
If you can commit to performing an upper/lower split over the course of your lifetime (paired with phases that include other training split styles when needed), you will build a ton of muscle.
Is the upper/lower split the best split?
“Best split’ is relative to the individual performing the work. If you are able to commit to 4 days of resistance training per week with goals of building muscle and/or strength, the upper/lower split is an excellent option.
Is upper/lower better than full body?
Context is important to answer this question. If you are a true beginner, a full body workout with low volume might be the better choice. Also, if you only have 2-3 days per week you can commit to resistance training then the full body style of training might better fit your needs.
If you have goals to increase your muscle mass and/or strength and have the ability to train 4 times per week, then upper/lower splits might be the better option. If you also enjoy having more volume to feel a pump during your workouts, upper/lower splits might allow you to better achieve this when compared to full body workouts.
How many exercises should I do in upper/lower workouts?
If you are training 4 days per week, you’ll want each workout to include 4-6 exercises. If you are training 6 days per week, each workout may include between 2-6 exercises.
The total number of exercises will depend on the sets being performed and total volume of work completed during each training session.
Can I do upper/lower workouts less than 4 times per week?
You can, but for optimal results it may be beneficial to consider performing full body workouts if you have less than 4 days to commit.
How do I progress with upper/lower workouts?
Increase the total weight you use throughout each workout over time. The rate at which you increase weight will depend on your level of fitness and can also vary from person to person. Beginners can generally make quicker jumps in weight than more advanced lifters.
Steady and consistent progress over the course of your lifetime and with excellent form will outperform dramatic jumps in strength… especially if increases come at the expense of proper form and technique. Slight improvements are still improvements and add up when consistently accomplished over the course of weeks, months, years, and decades.