What Is an Upper Lower Split?
The Upper Lower split divides your training into two session types: upper body days that train chest, back, shoulders, biceps, and triceps, and lower body days that train quads, hamstrings, glutes, and calves. You alternate between the two across 4 weekly sessions, hitting each muscle group twice per week.
This split strikes a balance between training frequency and recovery. Research consistently shows that training a muscle group twice per week produces more hypertrophy than once per week at equivalent total volume, and the 4-day schedule leaves room for 3 full rest days.
Who Is Upper Lower For?
This split is ideal for lifters who want to train 4 days per week — enough to drive serious progress without dominating your schedule. It works well for beginners who have completed a few months of full body training and are ready for more volume, as well as intermediate lifters looking for a sustainable long-term program.
It is also a practical choice for lifters transitioning from a PPL split who can no longer commit to 6 days per week but want to maintain training frequency.
How to Schedule Upper Lower
The most popular schedule is to train on Monday, Tuesday, Thursday, and Friday — upper, lower, rest, upper, lower, rest, rest. This gives you at least one rest day between consecutive training days and a full weekend to recover. Other options include alternating days (train, rest, train, rest) if your schedule allows it.
The A/B variation shown above alternates each week. Week 1 runs Upper A, Lower A, Upper B, Lower B. Week 2 repeats the same sequence. Each session has a distinct exercise selection so you train movements from different angles and rep ranges.
Frequently Asked Questions
How many days per week is Upper Lower?
- The standard Upper Lower split runs 4 days per week — two upper body days and two lower body days. A typical schedule is Monday (Upper), Tuesday (Lower), Thursday (Upper), Friday (Lower) with rest days on Wednesday, Saturday, and Sunday. This gives each muscle group two training sessions per week with adequate recovery.
Is Upper Lower better than Push Pull Legs?
- Neither is objectively better — they suit different schedules. Upper Lower is ideal if you can train 4 days per week and want 3 rest days. PPL is better if you can commit to 6 days. Both train each muscle twice per week. Upper Lower sessions tend to be slightly longer since you cover more muscle groups per day, but you train fewer total days.
Why are there two different upper and lower days?
- The A and B days use different exercises and rep ranges to provide variety and hit muscles from different angles. Upper A emphasizes heavy pressing and rowing (strength), while Upper B focuses on higher-rep accessory work (hypertrophy). This variation reduces repetitive strain and promotes more balanced development.
Can beginners do an Upper Lower split?
- Yes. Upper Lower is one of the best splits for beginners who have outgrown a basic full body program. The 4-day schedule is manageable, and training each muscle twice per week is optimal for muscle growth. Start with lighter weights, focus on form, and use the program as written before making modifications.
How do I progress on Upper Lower?
- Use double progression: when you can complete all sets at the top of the rep range with good form, increase the weight by 5 lbs for upper body lifts or 10 lbs for lower body lifts. For compound lifts, aim to add weight every 1–2 weeks. Track your numbers in a workout tracker so you know exactly when to progress.