Upper/lower is forgiving: if you miss a session, shift the week rather than doubling up. Keep the first exercise of each day heavy and progress it steadily, and let the accessories absorb the rest of your effort.
Weekly Schedule
Overview
The upper/lower split is one of the most evidence-based workout structures available. It allows you to train each muscle group twice per week on a manageable 4-day schedule, making it ideal for intermediate trainees who want structured, effective training without the high frequency demands of PPL.
The upper/lower split is excellent for intermediate trainees who can train 4 days per week and want a balance of strength and hypertrophy. It is also a strong option for beginners who have already learned the basic compound movements and want to move beyond full-body training.
- Each muscle trained twice per week — solid training frequency for growth.
- Only 4 days per week — sustainable long-term.
- Good balance of compound and isolation work.
- Flexible — can be run Monday/Tuesday/Thursday/Friday or any similar pattern.
- Works well for both strength and hypertrophy goals.
- Less total volume per session than bro split — you cover more in less time.
- Sessions can run long if you try to include too much.
- Not as specialised — bro split and PPL allow more focus per session.
The Programme
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 5–8 | 2–3 min |
| Barbell Row | 4 | 6–10 | 2–3 min |
| Barbell Overhead Press | 3 | 5–8 | 2–3 min |
| Pull-Up | 3 | 6–10 | 2 min |
| Barbell Curl | 3 | 8–12 | 90 sec |
| Cable Tricep Pushdown | 3 | 10–15 | 60–90 sec |
| Dumbbell Lateral Raise | 3 | 12–20 | 60 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 5–8 | 3–5 min |
| Romanian Deadlift | 3 | 8–12 | 2 min |
| 45-Degree Leg Press | 3 | 10–15 | 2 min |
| Seated Leg Curl | 3 | 10–15 | 60–90 sec |
| Standing Calf Raise | 4 | 12–20 | 60 sec |
| Plank | 3 | 30–60 sec | 60 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Dumbbell Press | 4 | 8–12 | 90 sec |
| Lat Pulldown | 4 | 8–12 | 90 sec |
| Dumbbell Shoulder Press | 3 | 8–12 | 90 sec |
| Seated Cable Row | 3 | 8–12 | 90 sec |
| Cable Fly | 3 | 12–15 | 60–90 sec |
| Cable Face Pull | 3 | 15–20 | 60 sec |
| Hammer Curl | 3 | 10–15 | 60–90 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Conventional Deadlift | 3 | 3–6 | 3–5 min |
| Hack Squat | 3 | 8–15 | 2 min |
| Barbell Hip Thrust | 4 | 8–15 | 90 sec |
| Leg Extension | 3 | 12–20 | 60 sec |
| Lying Leg Curl | 3 | 10–15 | 60–90 sec |
| Seated Calf Raise | 4 | 12–20 | 60 sec |
| Cable Crunch | 3 | 15–20 | 60 sec |
Muscle Coverage
Training schedules that fit this split
How you run this split depends on how many days you can train. These pages show sample weeks and alternatives for each schedule, and the Split Finder can check whether it suits your goal and experience.
Explore the muscles this split trains in the muscle guide, or browse the exercise library for alternatives to any lift above.