Upper Lower Split: The Complete 4-Day Training Guide

What is an Upper Lower Split?

The Upper Lower split divides your training into two workout types: one for all upper body muscles and one for all lower body muscles. You typically train four days per week, hitting each muscle group twice, making it one of the most efficient and effective training structures available.

This split has been used by bodybuilders and strength athletes for decades because it balances training frequency, volume, and recovery better than most alternatives for people who can't train 5-6 days per week.

Why Upper Lower Works

The Upper Lower split succeeds because it aligns with muscle-building science:

• Optimal frequency: Training each muscle twice weekly maximizes the muscle protein synthesis response.
• Compound efficiency: Upper days group pressing and pulling movements; lower days combine squatting and hinging patterns.
• Recovery time: 2-3 days between sessions for each body half allows complete muscle recovery.
• Sustainability: Four days is manageable for most schedules while still providing enough stimulus.

The Standard Upper Lower Schedule

The most common Upper Lower schedule:

Alternative schedule: Monday/Tuesday training, Wednesday rest, Thursday/Friday training. Both approaches work equally well.

Upper Day Exercise Selection

Upper days must hit chest, back, shoulders, biceps, and triceps. Structure from compounds to isolation:

Horizontal Push (Chest)

• Barbell bench press
• Dumbbell bench press (flat or incline)
• Machine chest press
• Dips (chest-focused)

Horizontal Pull (Back - Rows)

• Barbell rows
• Dumbbell rows
• Cable rows
• Machine rows

Vertical Push (Shoulders)

• Overhead press (barbell or dumbbell)
• Machine shoulder press
• Lateral raises

Vertical Pull (Back - Lats)

• Pull-ups or chin-ups
• Lat pulldowns
• Pullovers

Arms (Biceps & Triceps)

• Barbell or dumbbell curls
• Tricep pushdowns or extensions
• Hammer curls

Lower Day Exercise Selection

Lower days cover quads, hamstrings, glutes, and calves:

Quad-Dominant Exercises

• Barbell back squats
• Front squats
• Leg press
• Hack squats
• Leg extensions
• Lunges or Bulgarian split squats

Hip-Hinge / Hamstrings

• Romanian deadlifts
• Conventional deadlifts
• Leg curls (seated or lying)
• Good mornings

Glute-Focused

• Hip thrusts
• Glute bridges
• Cable pull-throughs

Calves

• Standing calf raises
• Seated calf raises
• Leg press calf raises

A vs B Day Variations

Using different exercises or rep ranges between your two Upper and two Lower sessions provides variety and prevents overuse:

Upper A (Strength Focus)

• Barbell Bench Press: 4x5-6
• Barbell Row: 4x5-6
• Overhead Press: 3x6-8
• Pull-ups: 3x6-8
• Dumbbell Curls: 2x8-10
• Tricep Dips: 2x8-10

Upper B (Hypertrophy Focus)

• Incline Dumbbell Press: 3x8-10
• Cable Row: 3x10-12
• Dumbbell Shoulder Press: 3x10-12
• Lat Pulldown: 3x10-12
• Lateral Raises: 3x12-15
• Hammer Curls: 3x10-12
• Tricep Pushdowns: 3x12-15

Lower A (Squat Focus)

• Back Squat: 4x5-6
• Romanian Deadlift: 3x8-10
• Leg Press: 3x10-12
• Leg Curl: 3x10-12
• Standing Calf Raise: 4x10-12

Lower B (Hinge Focus)

• Deadlift: 3x5
• Front Squat: 3x8-10
• Hip Thrust: 3x10-12
• Walking Lunges: 3x10 each
• Leg Extension: 2x12-15
• Seated Calf Raise: 4x12-15

Volume Distribution

With four training days, you need to carefully manage volume to hit optimal weekly totals:

• Chest: 4-6 sets per upper day (8-12 weekly)
• Back: 6-8 sets per upper day (12-16 weekly)
• Shoulders: 4-6 sets per upper day (8-12 weekly, including rear delt)
• Biceps: 2-4 sets per upper day (4-8 weekly)
• Triceps: 2-4 sets per upper day (4-8 weekly)
• Quads: 5-7 sets per lower day (10-14 weekly)
• Hamstrings: 4-6 sets per lower day (8-12 weekly)
• Glutes: 3-5 sets per lower day (6-10 weekly)

Note: Many compound movements hit multiple muscles. A barbell row trains back AND biceps. Count this overlap when planning volume.

Upper Lower vs Other Splits

How does Upper Lower compare to alternatives?

Upper Lower vs PPL

• Training days: 4 (Upper Lower) vs 6 (PPL)
• Session length: Longer upper days, balanced PPL days
• Exercise variety: Less per session, same weekly
• Best for: Those who can only train 4 days

Upper Lower vs Full Body

• Training days: 4 (Upper Lower) vs 3 (Full Body)
• Volume per session: More focused per workout
• Frequency: Similar (2x per muscle group)
• Best for: Those wanting more volume per muscle group per session

Common Upper Lower Mistakes

Avoid these errors:

• Neglecting back volume: Back needs MORE volume than chest due to multiple muscle groups (lats, rhomboids, traps, rear delts).
• Too much arm isolation: Arms get significant work from compounds. Don't add 10 sets of curls.
• Skipping leg exercises: Don't just squat and leave. Hamstrings, glutes, and calves need direct work.
• Identical A/B days: Vary exercises or rep ranges to prevent overuse and boredom.
• Too long sessions: If upper days exceed 90 minutes, you may be doing too much. Quality over quantity.

Progression Strategies

Progress your Upper Lower program with these approaches:

• Linear progression: Add 2.5-5kg to compounds when you hit the top of your rep range.
• Double progression: Work up from the bottom to top of your rep range, then increase weight.
• Undulating periodization: Vary rep ranges across the week (strength on A days, hypertrophy on B days).

When to Choose Upper Lower

Upper Lower is ideal if you:

• Can train 4 days per week consistently
• Want an efficient, no-fluff approach
• Prefer longer, more comprehensive sessions
• Value having dedicated rest days
• Are intermediate or advanced (beginners may prefer 3-day full body)

Consider PPL if you can train 6 days and want more exercise variety, or Full Body if you can only commit to 3 days.