What Is Upper Lower Split? And How Is It Beneficial For You?

Upper Lower Split

There are various workout split options available to choose from. Selecting the right one is never easy. However, if you want to achieve your goals efficiently, Upper Lower Split is our recommendation. But if you want to explore options for yourself, read Workout Splits.
Have you ever entered the gym, and someone recommended you Upper Lower Split? And, you actually know nothing about Upper Lower Split? But you don’t need to worry; I got you covered. In addition to important detail, we will design a sample routine just for you.
Upper Lower Split

What is Workout Split

Workout Splits divides your workout days based on movements or body regions. There are many types of workout Splits; however, these are some of the best ones are:
  • Full Body Split
  • Upper Lower Split
  • Push Pull Leg Split
  • Push Pull Split
  • Bro/Classic Bodybuilding Split
Here we will discuss the Upper Lower Split in detail. But, If you want to dig deep into all of these workout splits, consider the best workout splits for you.
Upper Lower Split

Upper Lower Split

  • Upper Lower Split works by dividing your workout into Upper body days and Lower body days. As indicated by the name, you will work on the Upper body one day and the Lower body the other day.
  • Upper body days will be consistent with exercises that hit your upper body muscles. You will choose exercises that will target Chest, Shoulders, Back, Triceps and Biceps.
  • Lower body days will be consistent with exercises that hit your Lower body muscles. Glutes, Quads, Hamstrings, and Calves are should be the main focus in the Lower body days.
  • You may be wondering about core exercises. Core workout doesn’t have a specific day. Instead, it becomes a part of Upper and Lower body workout days. In addition to the Upper and Lower body, you take care of the core in every workout session.
  • To hit and target a different group of muscles simultaneously, compound movements are being used. Because using compound movements will train more muscles effectively in a shorter period.
Upper Lower Split

Why Choose Upper Lower Split

  • Firstly, it provides the benefit of both, Full Body Split and Body Part Split. It is like striking a perfect and healthy balance between both of these Splits.
  • Secondly, it strikes a perfect balance of frequency and volume to give you healthy muscle growth.
  • Rather than Lower volume training, Upper Lower Split is a lot better for hypertrophy. As hypertrophy indicates the increase in the muscle cells of the Upper Body, it also suggests the achievement of your goals.
  • It is specifically suitable for building leg muscles as you focus on less muscle groups than Upper Body Days.
  • It supplements your body with perfect recovery time. And, it is evident that better recovery time leads to better healing and growth of muscles.
  • It incorporates compound movements, which keep the androgen level high and burns many calories. In addition to strength building, it also reduces fat.
  • Lastly, Flexibility and Customization of the whole routine is the best feature for me. You can select your workout days, workout time, and even particular exercises. It’s not just a simple workout split; it caters to our needs, all while letting us enjoy it.
Upper Lower Split

Upper Lower Split Routine

You can set your routine according to time availability, goal selection, and previous experience. Consider these factors and then decide how much time you are willing to allocate.
You can opt-out for 2 days, 3 days, 4 days, 5 days, or 6 days routine. However, if you’re a beginner, have time scarcity, or have smaller goals, you can consider a 2 or 3-day routine.

But if you have more time, more experience,
and bigger goals, you should go for a 6-day routine. The most famous one is 4 days Upper Lower Split routine. It trains your muscles with the right intensity and allows the crucial rest of 3 days. Let’s design a sample Upper Lower Split which will work wonders for you:
Upper Lower Split

2 Day Upper Lower Split

If you’re just beginning, then this is your jam. It would be best to start from here and then move up to 3, 4, 5, or 6 days. As Mondays are already hectic, I like to keep Monday free.

Also, free weekends give you extra time for self-care and family. If you love this, then this routine will be the best match for you:
  • Monday: Rest Day
  • Tuesday: Upper Body
  • Wednesday: Rest Day
  • Thursday: Rest Day
  • Friday: Lower Body
  • Saturday: Rest Day
  • Sunday: Rest Day

3 Day Upper Lower Split

  • Monday: Rest Day
  • Tuesday: Upper Body
  • Wednesday: Rest Day
  • Thursday: Lower Body
  • Friday: Rest Day
  • Saturday: Upper Body
  • Sunday: Rest Day

4 Day Workout Split

  • Monday: Rest Day
  • Tuesday: Upper Body
  • Wednesday: Lower Body
  • Thursday: Rest Day
  • Friday: Upper Body
  • Saturday: Lower Body
  • Sunday: Rest Day

5 Day Upper Lower Split

  • Monday: Upper Body
  • Tuesday: Lower Body
  • Wednesday: Rest Day
  • Thursday: Upper Body
  • Friday: Lower Body
  • Saturday: Rest Day
  • Sunday: Upper Body

6 Day Workout Split

  • Monday: Upper Body
  • Tuesday: Lower Body
  • Wednesday: Upper Body
  • Thursday: Rest Day
  • Friday: Lower Body
  • Saturday: Upper Body
  • Sunday: Lower Body

You can choose exercises yourself depending on what works for you and what does not. Sets, repeats, and types of exercise
totally depend on your goals.
Upper Lower Split

Upper Lower Split exercises

Though it is true that you can totally customize this split, however, we have some great options that you will undoubtedly enjoy.
During Upper body days, add Bench Press, Standing Overhead Press as upper body push exercises. Also, add Bent Over Rows and Pull ups as the upper body pull exercises.
During Lower body days, choose squats as a Lower body push exercise. Also, integrate Deadlifts and Hip Thrusts as Lower Body Pull exercises in your routine.
Compound exercises like Dips, DB Press, Incline Bench Press, Leg Press, Lunges, etc., can be integrated. These exercises help to train more muscles in a shorter period.
The Upper Lower Split routine is customizable. You can add exercises of your choice. But, we have a sample 4 day Upper Lower Split routine that you will undoubtedly enjoy.
Upper Lower Split

4 Day Workout Split

Here’s a sample workout routine for you:

Monday: Rest Day

Mondays are already hectic; that’s why I decided to keep Mondays free.

Tuesday: Upper Body

There are various exercises you can opt for. These are some sample ones, which you can mix and match to your own choice:
  • Bench Press: 5 sets × 7 reps
  • Bent-Over Row: 3 sets × 5 reps
  • Shoulder Press: 5 sets × 7 reps
  • Bicep Curls: 5 sets × 10 reps
  • Triceps Extension: 5 sets × 10 reps
  • Trap Raises: 4 sets × 7 reps
  • Push-Ups: 5 sets × 7 reps

Wednesday: Lower Body

The very next day, your focus should be on lower body. Train your Lower Body muscles by mixing and matching exercises of your choice:
  • Front Squats: 5 sets × 5 reps
  • Hip Thrust: 5 sets × 7 reps
  • Standing Calf Raise: 7 sets × 7 reps
  • Leg Extension: 4 sets × 7 reps
  • Leg Curl: 5 sets × 7 reps
  • Lunges: 3 sets × 7 reps
  • Plank: 5 sets × 7 reps
Upper Lower Split

Thursday: Rest Day

After 2 consecutive hectic days, take proper rest and invest your time in self-care. However, don’t forget to hydrate yourself properly.

Friday: Upper Body

  • Incline Dumbbell Press: 5 set × 7 reps
  • Seated Cable Row: 5 sets × 7 reps
  • Weight Pull-Ups: 4 sets × 7 reps
  • Close Grip Pull Down: 3 sets × 8 reps
  • Bicep Curls: 5 sets × 8 reps
  • Triceps pushdown: 5 sets × 7 reps
  • Lateral Raises: 4 sets × 7 reps

Saturday: Lower Body

  • Back Squats: 5 sets × 7 reps
  • Conventional Deadlift: 3 sets × 5 reps
  • Seated Calf Raise: 7 sets × 7 reps
  • Leg Press: 5 sets × 7 reps
  • Reverse Lunges: 4 sets × 5 reps
  • Back Extension: 5 sets × 7 reps

Sunday: Rest Day

Enjoy your Sunday, invest time in yourself and meditate. Meditation is beneficial to your mental wellness.
Upper Lower Split


In conclusion, I would suggest you focus on your diet and proper hydration in addition to Upper Lower Split. Consistency is the key to success. Be consistent, and you will achieve your goals in no time

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