Upper body twice and lower body twice a week, with three rest days. Compound lifts come first, isolation work after, and a simple progression rule tells you when to add weight.
✓ Training reviewed by FISAF-certified coaches · Nutrition reviewed by Rimsha Shahid, certified dietitian
The Upper Lower Workouts
Pick a day. Compound lifts use RPE 7–8 (finish with 2–3 reps left); isolation lifts use RPE 8–9 (1–2 reps left). Read the RPE vs RIR guide if the scale is new to you.
Day 1: Upper A (Push Emphasis)
Upper| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Barbell Bench PressPrimary: chest · Secondary: front delts, tricepsSwap: Dumbbell Bench Press | 4 × 6–8 | 2–3 min | RPE 7–8 |
| 2 | Overhead Press (Barbell)Primary: front & side delts · Secondary: tricepsSwap: Seated Dumbbell Shoulder Press | 3 × 8–10 | 2 min | RPE 7–8 |
| 3 | Lat PulldownPrimary: lats · Secondary: bicepsSwap: Assisted Pull-Up | 3 × 10–12 | 90 sec | RPE 7–8 |
| 4 | Dumbbell Lateral RaisePrimary: side deltsSwap: Cable Lateral Raise | 3 × 12–15 | 60 sec | RPE 8–9 |
| 5 | Face PullPrimary: rear delts, rotator cuffSwap: Reverse Pec Deck | 3 × 15–20 | 60 sec | RPE 8–9 |
| 6 | Barbell CurlPrimary: bicepsSwap: EZ-Bar Curl | 2 × 10–12 | 60 sec | RPE 8–9 |
| 7 | Triceps PushdownPrimary: tricepsSwap: Triceps Rope Pushdown | 2 × 10–12 | 60 sec | RPE 8–9 |
Notes: Bench and overhead press go first while you are fresh. The pulldown keeps pulling work in balance with the pressing. How to progress ↓
Day 2: Lower A (Squat Focus)
Lower| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Barbell Back SquatPrimary: quads, glutesSwap: Hack Squat | 4 × 6–8 | 2–3 min | RPE 7–8 |
| 2 | Leg PressPrimary: quads, glutesSwap: Hack Squat | 3 × 10–12 | 2 min | RPE 7–8 |
| 3 | Seated Leg CurlPrimary: hamstringsSwap: Lying Leg Curl | 3 × 10–12 | 90 sec | RPE 8–9 |
| 4 | Leg ExtensionPrimary: quadsSwap: Sissy Squat (assisted) | 3 × 12–15 | 60 sec | RPE 8–9 |
| 5 | Standing Calf RaisePrimary: calvesSwap: Leg Press Calf Raise | 4 × 12–15 | 60 sec | RPE 8–9 |
Notes: The leg press adds quad work without loading your spine a second time. Seated leg curls built more hamstring muscle than lying curls in a controlled trial. How to progress ↓
Day 3: Upper B (Pull Emphasis)
Upper| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Barbell Bent-Over RowPrimary: lats, mid-back · Secondary: rear delts, bicepsSwap: Chest-Supported Dumbbell Row | 4 × 6–8 | 2–3 min | RPE 7–8 |
| 2 | Lat PulldownPrimary: lats · Secondary: bicepsSwap: Assisted Pull-Up | 3 × 8–10 | 2 min | RPE 7–8 |
| 3 | Incline Dumbbell Press (30°)Primary: upper chest · Secondary: front delts, tricepsSwap: Incline Machine Press | 3 × 8–12 | 2 min | RPE 7–8 |
| 4 | Dumbbell Lateral RaisePrimary: side deltsSwap: Cable Lateral Raise | 3 × 12–15 | 60 sec | RPE 8–9 |
| 5 | Face PullPrimary: rear deltsSwap: Reverse Pec Deck | 3 × 15–20 | 60 sec | RPE 8–9 |
| 6 | Barbell CurlPrimary: bicepsSwap: EZ-Bar Curl | 2 × 10–12 | 60 sec | RPE 8–9 |
| 7 | Triceps PushdownPrimary: tricepsSwap: Triceps Rope Pushdown | 2 × 10–12 | 60 sec | RPE 8–9 |
Notes: The row leads today because grip and lower-back fatigue would hold it back later in the session. The incline press gives your chest its second session of the week. How to progress ↓
Day 4: Lower B (Hip-Hinge Focus)
Lower| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Romanian DeadliftPrimary: hamstrings, glutesSwap: Dumbbell Romanian Deadlift | 4 × 8–10 | 2–3 min | RPE 7–8 |
| 2 | Bulgarian Split SquatPrimary: quads, glutesSwap: Reverse Lunge | 3 × 8–10 / leg | 90 sec | RPE 7–8 |
| 3 | Leg PressPrimary: quadsSwap: Hack Squat | 3 × 12–15 | 90 sec | RPE 8 |
| 4 | Seated Leg CurlPrimary: hamstringsSwap: Lying Leg Curl | 3 × 10–12 | 60 sec | RPE 8–9 |
| 5 | Standing Calf RaisePrimary: calvesSwap: Leg Press Calf Raise | 4 × 12–15 | 60 sec | RPE 8–9 |
Notes: The RDL trains the hamstrings and glutes through a long stretch. Split squats train each leg on its own, so a weaker side can’t hide. How to progress ↓
Swap = a like-for-like alternative if the equipment is busy or the lift doesn’t suit you. Change one exercise at a time and keep it for at least 4 weeks so you can track progress.
Upper Lower Split Schedule
| Option | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| A | Upper A | Lower A | Rest | Upper B | Lower B | Rest | Rest |
| B | Upper A | Rest | Lower A | Upper B | Rest | Lower B | Rest |
| C | Rest | Upper A | Lower A | Rest | Upper B | Lower B | Rest |
The one rule: keep at least one rest day between the two upper sessions and between the two lower sessions. Option A is the most common; option B spreads sessions out if you recover slowly. Training each muscle twice a week grew more muscle than once a week in a 2016 meta-analysis.
How to Progress Each Week
Use double progression: add reps each week within the range, then add weight once all sets reach the top. Example for a lift programmed at 4 × 6–8:
| Week | Weight | Sets × reps | What happens |
|---|---|---|---|
| 1 | 80 kg | 4 × 6 | Start at the bottom of the range |
| 2 | 80 kg | 4 × 7 | Add 1 rep per set |
| 3 | 80 kg | 4 × 8 | Top of the range: increase next week |
| 4 | 82.5 kg | 4 × 6 | Add 2.5 kg, back to the bottom |
Isolation exercises follow the same system with 1–2 kg jumps. Going to failure on compound lifts adds fatigue with little extra growth; a 2023 meta-analysis found only a trivial difference between training to failure and stopping short. Save near-failure sets for the last set of isolation work. More on the method: what is progressive overload.
Weekly Sets per Muscle
| Muscle | Direct sets | Indirect (×0.5) | Weekly total |
|---|---|---|---|
| Chest | 7 | – | 7 |
| Back | 10 | – | 10 |
| Side delts | 6 | Overhead press 3 → 1.5 | ≈ 7.5 |
| Rear delts | 6 | Rows 4 → 2 | ≈ 8 |
| Biceps | 4 | Pulldowns & rows 10 → 5 | ≈ 9 |
| Triceps | 4 | Presses 10 → 5 | ≈ 9 |
| Quads | 16 | – | 16 |
| Hamstrings | 10 | – | 10 |
| Glutes | – | Squats, presses, RDL, split squats 17 → 8.5 | ≈ 8.5 |
| Calves | 8 | – | 8 |
Legs and back get the most work. If chest is a priority, add 2 sets of cable flyes to Upper A. See how many sets per muscle group per week before adding more.
Deloads and Rest Days
When your main lifts stall for two sessions in a row at the same weight and reps, take a deload week: same exercises and weights, about half the sets (4 sets → 2). Then resume the progression.
On rest days, a 20–30 minute walk or a short mobility session is enough. Take an extra day off if joint soreness doesn’t fade during your warm-up or your sleep has been poor for several nights. The rest day vs active recovery guide explains the options.
Common Mistakes
- Skipping Lower B. It carries most of the week’s hamstring work. If you must miss it, move it to the next free day.
- Adding lots of extra exercises. If you want more volume, add one set to an existing exercise instead.
- Not logging workouts. Double progression only works when you know last session’s exact weights and reps.
Upper Lower Split FAQ
Can beginners follow this upper lower split?
Yes, after about 2–3 months of regular training and once you can squat, bench and row with confidence. Complete beginners usually do better with a 3-day full-body plan first.
What if I can only train three days this week?
Run Upper A, Lower A and Upper B, then start next week with Lower B. Every workout still gets done over two weeks. If three days is your normal schedule, a full-body plan suits you better.
Can I do cardio with this plan?
Yes. Easy cardio on rest days or after upper sessions works well. Keep hard intervals away from the day before a lower session.
When should I switch to a different program?
Run it for at least 12 weeks. Switch when progress stalls for 3+ weeks despite a deload, when your goals change, or when you can train 5–6 days a week.
References
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med. 2016. pubmed.ncbi.nlm.nih.gov/27102172/
- Refalo MC, et al. Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: a systematic review with meta-analysis. Sports Med. 2023. pubmed.ncbi.nlm.nih.gov/36334240/
- Maeo S, et al. Greater hamstrings muscle hypertrophy but similar damage protection after training at long versus short muscle lengths. Med Sci Sports Exerc. 2021. pubmed.ncbi.nlm.nih.gov/33009197/
This plan is general education for healthy adults, not medical advice. If you have an injury, a heart, joint or blood-pressure condition, or you are pregnant or postpartum, check with your doctor or a physiotherapist before starting a new training program.