Upper Lower Split

The Professor
The Professor
Gym Guru
upper lower split

Lately, a lot of people have been asking me the exact same question. They all want to reach their muscle building goals as fast as possible, and they are tired of not seeing even the slightest change in their bodies. Some of them find the full body workouts, the supersets and HITTs to be quite exhausting and not suitable for them. But let’s get to the point, their initial question was:


“Which is the most effective body workout?”


To be honest with you guys (and women) there are a lot of different techniques and strategies you can choose from. For example, you can choose between doing supersets, a full body workout, cross training, HIIT and the list just goes on. However, the key is to find the exercises that work best for you and your body because there is no such thing as a perfect workout on the internet. The right one for you depends on your age, genes, lifestyle, stress level, recovery abilities and almost everything that affects you on a daily basis. In addition, no two people are the same, some people need to develop only certain parts in their bodies, while others already have well-developed symmetrical bodies.


In my case, what worked best for me, was the upper lower split. This is an old-school, classic gym training strategy. Upper lower split works best for people who want to build muscle. Fast!


Keep on reading to find out everything there is to know about the upper lower body split.


So, if you are a beginner or intermediate, you should consider trying upper lower body split.

Being able to see a change in your body is the most satisfying feeling ever. It a though road. The key elements to achieving your dream body are dedication, discipline, hard work, proper nutrition and most of all consistency. To see a change, you have to do something you have never done before.


Are you ready?


Upper Lower Split. Why Should You Choose This Training?


If you find the full body workout to be too tough and exhausting, then you should definitely go for an upper lower split full body workout. The only difference is that you get to train your lower body twice a week and your upper body twice a week, which, actually, gives you the ability to hit each muscle 2 times per week. In other words, you train the muscles more often with fewer workouts. Sounds better than a full body workout, right?



How often?


In order to see some real results, you should train each muscle group 2 times a week. Below you can see a weekly scheduled workout plan. However, it all depends on your fitness level, recovery time and lifestyle. If you can stick to a 4-day upper lower split, then you should go for it. But if for some reason you find it difficult to stick to a 4-day upper lower split workout, then you should go for a 3-day upper lower split. After all, your goal is to see a change in your body, right? So, keep in mind that a 3-day split is way better and efficient than a half-assed 4-day split.


Upper Lower Split Workout Week Plan

upper lower split workout plan

4 Day Upper Lower Split

(The most popular)


Day 1: Upper Body

Day 2: Lower Body

Day 3: Rest Day

Day 4: Upper Body

Day 5: Lower Body

Day 6: Rest

Day 7: Rest


3 Day Upper Lower Split

Week One


Day 1: Upper Body

Day 2: Rest Day

Day 3: Lower Body

Day 4: Rest Day

Day 5: Upper Body

Day 6: Rest Day

Day 7: Lower Body


3 Day Upper Lower Split

Week Two


Day 1: Rest Day

Day 2: Upper Body

Day 3: Rest day

Day 4: Lower body

Day 5: Rest Day

Day 6: Upper Body

Day 7: Rest Day


Muscle Groups

muscle groups

To see good results, you must know which muscles are being worked while doing the upper lower split workouts. Basically, you have an upper body and a lower body workout. During each one of them, you must aim to target the following muscle groups:


Upper Body Workout








Lower Body Workout










Here’s an example of an upper and lower body split workout.



Upper Body #1

Bench Press

Push Ups

Bent-over Row

Chin Up

Incline Fly

Pull Up

Bar Curls

Diamond Press-Up


Upper Body #2


Pull Up

Lat Pull Downs

Seated Cable Rows

Bench Press

Seated Dumbbell Overhead Press

Hammer-Grip Dumbbell Bench Press

Dumbbell Triceps Extension

Diamond Press-U


Lower Body #1



Lunges or Step-Ups 

Dumbbell Romanian Deadlift

Leg Curls

Seated Calf Raises

Bodyweight Calf Raises

Ab Wheel Roll Outs 

Rope Cable Crunches


Lower Body #2:


Leg Press

Leg Extensions

Reverse Hack Squats

Reverse Body Weight Lunges

Standing Calf Raises

Bodyweight Calf Raises


Hanging Knee Raises




The most effective way, and frankly, the only way to build muscle is to be consistent and to progressively add weight. Of course, there’s absolutely no need to push yourself too hard. Once you reach the stated number of reps per sets without being close to failure, you need to consider adding weight. Adding just a small amount of weight to each exercise is enough.


When it comes to upper lower split you don’t need to use heavy resistance settings. Chose a moderate-heavy resistance. After all, you don’t want to be left without energy after the first two exercises, right?



So, here’s the bottom line...


Upper lower body split is a great option to build muscles and shape your body. You need no longer than 6 weeks to see how this upper lower body workout affects your body. Of course, you can make adjustments and change some of the exercises that you find difficult or ineffective for you.


The upper lower split is one of my favorite workout plans because it is one of the most effective ones. Give it a try and take your fitness to the next level.


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