An upper lower split is a popular program for fitness enthusiasts who want a well-rounded routine for maximum results. It targets each major muscle group twice per week by separating them into upper and lower body splits. It also programs rest days throughout the week to prioritize recovery.

The split uses compound movements to work multiple muscles simultaneously. Upper days focus on chest, arms, and back while lower days work your glutes, quads, and hamstrings. This supports most strength goals and can be modified based on experience level.

When programming this workout, it is important to understand how many sets per muscle to perform for the desired results. Those targeting strength vs. hypertrophy gains should structure their routine slightly differently. Additionally, understanding how many exercises per muscle group to perform is essential to enhance balanced development.

Below, we provide guidance on the best upper lower workout split with suggested exercises, training tips, and expected benefits.

The Best Upper/Lower Split To Build Muscle

The 4-day routine below provides a recommended upper lower workout split to optimize your training. This follows a format of 4 active days per week for 10 weeks. If you are asking yourself, “How many sets and reps should I do?” review the charts below with prescribed exercises.

Below is a sample weekly training schedule:

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

Upper Body A

Day one focuses primarily on the chest, back, and upper arms. These muscles are highly influential in daily tasks involving lifting, pushing, and carrying. Squeeze the target muscles slowly and use control during each movement to get maximal engagement.

Perform 2–3 sets of these compound exercises with an isolation-style movement using 3-second negatives at the end of indicated sets. A negative refers to the extension, or lowering, phase of the lift, applying tension while the muscle lengthens. This promotes upper body balanced development by targeting each muscle group in different ways. 

A study on muscle activation for select back exercises found that the lat pulldown significantly engages the latissimus dorsi. The muscle activation rate can reach approximately 20% of maximum voluntary contraction.

Lower Body A

Day two builds and strengthens the glutes, hamstrings, calves, and quadriceps. This is an intense lifting day as your lower body includes your biggest muscle groups. 

The exercises below will improve lower body foundational strength and muscle hypertrophy for increased leg size and definition. Additionally, studies have shown that workouts including deadlifts can reduce lower back pain. You will again perform 2–3 sets of each compound exercise with the 3-second negatives at the end of indicated sets. 

Upper Body B

Day three brings the focus back to the upper body to work the back, chest, and upper arms. Additionally, the shoulders engage to provide stability throughout the movements.

These muscles are essential for supporting shoulder extension, adduction, and internal rotation. This refers to bringing your arm backward, across your body, and turning it inwards. They also work to engage the core and stabilize the spine.

Chest workouts like those below should be performed using a full range of motion to achieve maximum benefits. The full range of motion combined with the use of 3-second negatives will maximally fatigue the target muscles. This will enhance your physique as the muscles rebuild larger and stronger.

Lower Body B

Day four is the final day of this routine and focuses on the lower body. It uses high volume and heavy load to maximally fatigue your body’s largest muscles. These include your glutes, quads, and hamstrings, as well as calves, core, and lower back.

These exercises will boost your metabolism by amping the intensity to reap maximum gains. They contribute to an aesthetically pleasing and balanced lower body physique and benefit functional activities like climbing, running, and jumping. 

Additionally, movements like the squat strengthen the lower body muscles that support proper knee alignment. Make sure to incorporate enough recovery between sets to avoid overtraining or injury. 

Benefits Of An Upper/Lower Workout

There are many benefits to an upper/lower workout split. We provide details on some key ones below.

Builds Strength

Building strength requires applying resistance to a target muscle using a stimulus. This involves a combination of muscle balance, coordination, and focused movement to achieve the desired results.

As this routine engages all major muscle groups twice a week, it is very effective for building full body strength. The targeted muscles are also used in daily activities like carrying groceries, climbing stairs, or bending to lift heavy boxes. Therefore, following this routine will improve muscle strength and functional performance for an enhanced quality of life.

Enhances Physique

The muscles worked throughout this routine are key for contributing to an aesthetically pleasing physique. Developing them will add definition and sculpt to tour entire body, leading to improved muscle symmetry and balance. 

All movements use a compound approach to engage multiple muscles throughout the movement. In addition, performing the negative movement will isolate the target muscles and work them differently for more balanced development. This leads to a more well-rounded figure, making these exercises beneficial for toning your entire body.

Training Structure

For fitness enthusiasts who like structure and advanced planning in their training, the upper/lower workout is a valuable option. There are different ways to program your split, but the formula is similar with exercises prescribed based on muscle group. This leaves little room for alterations as you need to work each muscle group twice per week with adequate recovery.

This is beneficial as it helps you organize and structure your plan to achieve maximum results. It also ensures you are incorporating rest days to allow your muscles to repair from the hard sessions.

How To Maximize An Upper/Lower Split 

Below are some recommended training tips to keep in mind: 

• Start with a lower overall volume until you become accustomed to the workload. Increase gradually from there to avoid injury or strain.
• Concentrate on squeezing each muscle to enhance the mind-muscle connection. This is especially important in the negative phase of the exercises.
• When determining when to add weight to your training load, an optimal method is the 2 for 2 rule. When you can complete 2 additional reps than your target range 2 weeks in a row, you can add weight. Start with small increases (1–2 lbs for upper and 3–4 lbs for lower) to avoid injury and compromising form.
• In addition to the scheduled weekly rest days, you should schedule a cut-back week once you complete the 10-week program. This is essential to prioritize muscle recovery before starting a new routine or ramping up the intensity.
• Aim to schedule ab work at the end of a lifting session or on rest days. Light yoga and stretching are great options on rest days to promote blood flow to the muscles and enhance recovery.
• Make sure to use slow and controlled movements and don’t rely on momentum to complete the exercises. This helps ensure proper form is maintained to reduce injury potential.

Conclusion

The upper/lower workout split provides significant rewards for all gymgoers. It can be customized for beginners up to advanced lifters, depending on goals and experience. It provides a well-rounded routine working each major muscle group twice per week with rest days throughout to maximize recovery.

While there are a variety of programs you can follow for an effective lifting routine, this one provides valuable benefits. We are confident you will achieve the desired results if you follow our guidance when building your training plan.