Upper Lower Split
Upper lower splits the week into two upper body and two lower body sessions. For anyone training four days a week, it is hard to beat.
Last updated: 1 July 2026
Overview
An upper lower split divides training into upper body days and lower body days, usually four sessions a week.
It is the structure most lifters end up on and stay on. It trains each muscle twice a week, keeps sessions to a sensible length, and leaves room for a lot of volume without any single session becoming a marathon.
Quick Answer
An upper lower split trains upper body on two days and lower body on two days each week. Each muscle group is trained roughly twice weekly, which suits intermediate lifters who need more volume than a full body plan can comfortably fit.
Key Points
- Four sessions a week is the natural fit.
- Each muscle trained twice weekly.
- Sessions run 45 to 75 minutes.
- Easy to bias towards a weak point without redesigning the week.
- Missing one session costs half a muscle group's weekly volume.
A sample four day week
| Day | Session | Main lifts |
|---|---|---|
| Monday | Upper A | Bench press, barbell row, overhead press, lat pulldown, arms |
| Tuesday | Lower A | Squat, Romanian deadlift, leg press, calves, core |
| Thursday | Upper B | Incline press, cable row, lateral raises, face pulls, arms |
| Friday | Lower B | Deadlift, front squat, hip thrust, leg curl, calves |
Two rest days between the A and B halves, and a full weekend off. That is the version most people can hold down alongside a job.
Distributing volume
The point of two sessions per muscle is that you can split the weekly volume rather than cram it.
| Weekly sets for chest | Session A | Session B |
|---|---|---|
| 12 | 6 | 6 |
| 16 | 8 | 8 |
| 20 | 10 | 10 |
Ten hard sets of chest in one session is a slog where the last three sets are noticeably worse than the first three. Two sessions of ten is far more productive than one of twenty.
Heavy and light days
A common and effective refinement is to make one session per muscle heavier and lower rep, the other lighter and higher rep.
| Session | Rep range | Purpose |
|---|---|---|
| Upper A | 4 to 8 | Strength emphasis, heavy compounds |
| Upper B | 8 to 15 | Volume emphasis, more isolation |
This keeps joints happier than pressing heavy twice a week, and covers both ends of the rep spectrum.
Three or five day versions
Upper lower does not have to be four days.
- -Three days: alternate upper, lower, upper one week; lower, upper, lower the next.
- -Five days: upper, lower, upper, lower, plus a fifth day for weak points or conditioning.
The three day rotating version is a good bridge from full body when you are not ready to commit to four sessions.
Common Mistakes
| Mistake | Why it causes problems | Better approach |
|---|---|---|
| Identical A and B sessions | Same lifts twice a week wears joints down | Vary lifts and rep ranges |
| All four days back to back | No recovery between upper sessions | Alternate upper and lower |
| Lower days that are just squats | Hamstrings and glutes get neglected | Include a hinge every lower day |
| Skipping lower days | Halves your leg training instantly | Treat lower days as non-negotiable |
Frequently Asked Questions
Is upper lower better than push pull legs?
Neither is better in the abstract. Upper lower fits four days a week neatly, push pull legs fits six. Pick the one that matches the days you can actually train.
When should I move from full body to upper lower?
When your full body sessions are running past about 75 minutes, or when you want to train four days a week rather than three.
Can I add arms to a lower day?
Yes, and many people do. Arms recover quickly and adding them to lower days keeps upper sessions shorter.
How long should each session take?
45 to 75 minutes of working time. If lower days are taking two hours you have too many exercises, not too much dedication.
Sources
National Strength and Conditioning Association - https://www.nsca.com/
American College of Sports Medicine - https://acsm.org/