Strength training
Upper Lower Split: 4-Day Workout Routine With Sets and Reps
Published October 20, 2026
An upper lower split alternates upper-body days (chest, back, shoulders, arms) and lower-body days (quads, hamstrings, glutes, calves, core), usually four sessions a week: Upper, Lower, rest, Upper, Lower. Each muscle is trained twice a week, which suits muscle growth, and sessions stay shorter than full-body ones.
It's the natural next step after a beginner full-body plan, and many lifters stay on it for years. Here is a complete routine.
Why it works
- Twice-weekly frequency: a 2016 meta-analysis by Schoenfeld and colleagues found that training muscles at least twice a week produced more hypertrophy than once.
- Enough volume: four sessions allow 10 to 16 hard sets per muscle per week, the range linked to good growth.
- Recovery: upper and lower alternate, so legs rest while you train upper body and vice versa.
Weekly schedule
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| Upper A (strength) | Lower A (strength) | Rest | Upper B (volume) | Lower B (volume) | Rest/walk | Rest |
Upper A (strength focus)
| Exercise | Sets x reps | Rest |
|---|---|---|
| Bench press | 4 x 4-6 | 2-3 min |
| Barbell or chest-supported row | 4 x 6-8 | 2 min |
| Overhead press | 3 x 6-8 | 2 min |
| Pull-ups / lat pulldown | 3 x 6-10 | 2 min |
| Dumbbell curl | 2 x 8-12 | 60 s |
| Overhead triceps extension | 2 x 8-12 | 60 s |
Lower A (strength focus)
| Exercise | Sets x reps | Rest |
|---|---|---|
| Back squat | 4 x 4-6 | 3 min |
| Romanian deadlift | 3 x 6-8 | 2 min |
| Walking lunge | 2 x 10 per leg | 90 s |
| Leg curl | 3 x 8-12 | 90 s |
| Standing calf raise | 3 x 8-12 | 60 s |
| Plank or ab wheel | 3 x 30-45 s / 8-12 | 60 s |
Upper B (volume focus)
| Exercise | Sets x reps |
|---|---|
| Incline dumbbell press | 3 x 8-12 |
| Seated cable row | 3 x 10-12 |
| Dumbbell shoulder press | 3 x 8-12 |
| Lat pulldown (neutral grip) | 3 x 10-12 |
| Lateral raise | 3 x 12-15 |
| Face pull | 2 x 12-15 |
| Hammer curl + triceps pushdown | 2 x 10-15 each |
Lower B (volume focus)
| Exercise | Sets x reps |
|---|---|
| Deadlift (or trap-bar) | 3 x 5 |
| Leg press or hack squat | 3 x 10-12 |
| Hip thrust | 3 x 8-12 |
| Bulgarian split squat | 2 x 8-10 per leg |
| Leg extension | 2 x 12-15 |
| Seated calf raise | 3 x 12-15 |
Progression rules
- Strength days: when you hit the top of the range on all sets, add 5 lb (2.5 kg) to lower-body lifts or 2.5 lb (1 to 1.25 kg) to upper-body lifts.
- Volume days: add reps first, then weight.
- Every 6 to 8 weeks: deload week with half the sets.
- Track everything; the log is your coach.
Who is it for?
| You are... | Upper lower? |
|---|---|
| A beginner (< 6 months) | Start with a beginner workout plan first |
| Intermediate, 4 days/week | Ideal |
| Short on time (45-60 min sessions) | Ideal |
| Training 5-6 days/week | Consider push pull legs |
| An athlete in season | A 2-day upper/lower maintenance version fits well |
Variations
- 3-day upper lower: Upper / Lower / Upper one week, Lower / Upper / Lower the next.
- Upper lower + conditioning: add 1 to 2 short cardio sessions on rest days (HIIT or easy runs).
- Home version: dumbbells and a pull-up bar cover almost everything; see dumbbell workout.
Common mistakes
- Turning lower days into "squat only" days; train hamstrings and glutes too.
- Skipping the second lower day.
- Program hopping before 8 to 12 weeks.
For nutrition to support it, see how to build muscle. For a full 12-week plan with progression and a log, see our programme.
Frequently asked questions
Is upper lower better than full body?
Neither is universally better. With equal weekly sets, both produce similar results. Upper lower suits people training 4 days a week who want shorter, more focused sessions; full body suits 2 to 3 days a week.
Can I do upper lower 3 days a week?
Yes, by alternating: Upper, Lower, Upper one week and Lower, Upper, Lower the next. Each muscle is trained 1.5 times a week on average. It works, though full body may be more efficient at 3 days.
How long should an upper lower workout be?
About 50 to 70 minutes. Upper days tend to be longer because they include more exercises; lower days are shorter but more tiring.
Should I do cardio on lower body days?
Light cardio is fine any day. Hard cardio (intervals, hill sprints) is best placed after upper days or on separate days so it doesn't compromise leg training.
Is upper lower good for women?
Yes. The structure is the same for everyone; you can add an extra glute-focused exercise on lower days if that's a priority. See strength training for women.
When should I switch from upper lower to PPL?
Only if you want to train 5 to 6 days a week and your recovery is good. Many lifters stay on upper lower for years.
Studies cited
- Schoenfeld BJ, Ogborn D, Krieger JW (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine. doi:10.1007/s40279-016-0543-8
- Schoenfeld BJ, Ogborn D, Krieger JW (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences. doi:10.1080/02640414.2016.1210197