If you've been training for a few months and want a program that builds real strength and muscle without living at the gym, the upper lower split is your answer. It's the most efficient training split for intermediate lifters — and there's a reason strength coaches have relied on it for decades.
This guide gives you everything: the science behind why it works, a complete 4-day program you can start today, and the progression strategy that keeps gains coming month after month.
The upper lower split divides your training into upper body and lower body days for balanced muscle development
What Is an Upper Lower Split?
An upper lower split divides your training into two categories:
- Upper body days — chest, back, shoulders, biceps, triceps
- Lower body days — quads, hamstrings, glutes, calves, core
You train 4 days per week, hitting each muscle group twice. This frequency is the sweet spot backed by research — a 2018 meta-analysis in Sports Medicine found that training a muscle group twice per week produces significantly more hypertrophy than once per week, even when total training volume is equal.
Why Twice-Per-Week Frequency Works
After you train a muscle, protein synthesis (the muscle-building process) stays elevated for roughly 48-72 hours. Training each muscle once a week means you're only building muscle 3 days out of 7. An upper lower split keeps protein synthesis elevated nearly all week long.
Upper Lower Split vs Other Training Splits
How does the upper lower split compare to other popular programs?
| Split | Days/Week | Frequency | Best For | Drawback |
|---|---|---|---|---|
| Upper Lower ✓ | 4 | 2x/muscle | Strength + Size | Long sessions if volume is high |
| Push Pull Legs | 6 | 2x/muscle | Hypertrophy | Requires 6 gym days |
| Bro Split | 5 | 1x/muscle | Isolation focus | Low frequency, suboptimal for most |
| Full Body | 3 | 3x/muscle | Beginners | Hard to add volume per muscle |
The upper lower split hits the perfect balance: high enough frequency to maximize growth, low enough days to fit a real life. Four days in the gym, three days to recover. That's it.
The Complete 4-Day Upper Lower Split Program
This program is designed for intermediate lifters (6+ months of consistent training). It uses a heavy/light structure — your first upper and lower sessions focus on heavier compound lifts, while the second sessions use moderate weight with more volume.
A typical upper lower split week: Upper A, Lower A, rest, Upper B, Lower B, rest, rest
Weekly Schedule
Day 1 — Upper A (Strength Focus)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 4-6 | 3 min |
| Barbell Row | 4 | 4-6 | 3 min |
| Overhead Press | 3 | 6-8 | 2 min |
| Weighted Pull-Ups | 3 | 6-8 | 2 min |
| Barbell Curl | 2 | 8-10 | 90 sec |
| Triceps Dips | 2 | 8-10 | 90 sec |
Day 2 — Lower A (Strength Focus)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 4-6 | 3 min |
| Romanian Deadlift | 3 | 6-8 | 2 min |
| Leg Press | 3 | 8-10 | 2 min |
| Leg Curl | 3 | 10-12 | 90 sec |
| Standing Calf Raise | 3 | 12-15 | 60 sec |
| Hanging Leg Raise | 3 | 10-15 | 60 sec |
The four pillars of the upper lower split: bench press, squat, overhead press, and deadlift
Day 3 — Rest
This mid-week rest day is critical. Your central nervous system recovers from the heavy compound work. Light walking or stretching is fine, but no resistance training.
Day 4 — Upper B (Volume Focus)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Dumbbell Press | 3 | 8-12 | 2 min |
| Cable Row | 3 | 8-12 | 2 min |
| Dumbbell Lateral Raise | 3 | 12-15 | 60 sec |
| Lat Pulldown | 3 | 10-12 | 90 sec |
| Incline Dumbbell Curl | 3 | 10-12 | 60 sec |
| Overhead Triceps Extension | 3 | 10-12 | 60 sec |
| Face Pulls | 3 | 15-20 | 60 sec |
Day 5 — Lower B (Volume Focus)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 3 | 8-10 | 2 min |
| Hip Thrust | 3 | 8-12 | 2 min |
| Walking Lunge | 3 | 10-12/leg | 90 sec |
| Leg Extension | 3 | 12-15 | 60 sec |
| Seated Calf Raise | 4 | 12-15 | 60 sec |
| Cable Crunch | 3 | 12-15 | 60 sec |
How to Progress on the Upper Lower Split
The program means nothing without progression. Here's the system that guarantees you keep getting stronger:
The Double Progression Method
- Start at the bottom of the rep range — If an exercise calls for 4-6 reps, use a weight that lets you get 4 clean reps on all sets.
- Build to the top of the range — Over the following sessions, add reps until you hit 6 reps on all sets.
- Increase the weight — Add 5 lbs to upper body lifts, 10 lbs to lower body lifts, and go back to the bottom of the rep range.
- Repeat forever — This simple cycle is how every great natural lifter got strong.
Progressive Overload: 8-Week Bench Press Example
Hover over any point to see the weight, reps, and total volume
Common Upper Lower Split Mistakes (And How to Avoid Them)
1. Going Too Heavy on Volume Days
Upper B and Lower B are not the same as A days with different exercises. The point of volume days is controlled, moderate-weight work that drives metabolic stress and time under tension. Leave your ego at the door and focus on the squeeze.
2. Skipping the Rest Day Mid-Week
Training 4 days in a row and resting 3 defeats the purpose. The Wednesday rest day separates your strength and volume blocks, allowing your nervous system to recover. Keep it.
3. Neglecting Progressive Overload
If you're lifting the same weights month after month, you're not training — you're exercising. Track every set, every rep, every weight. If it isn't tracked, it didn't happen.
4. Ignoring Nutrition
Training is the stimulus. Food is the builder. Without adequate protein (0.7-1g per pound of bodyweight) and sufficient calories, your upper lower split won't deliver results. Track your macros alongside your workouts.
Who Should Use the Upper Lower Split?
Great For:
- Intermediate lifters (6+ months)
- Anyone who can train 4 days/week
- Lifters who want strength and size
- Busy professionals with limited time
- Natural athletes who need recovery
Not Ideal For:
- Complete beginners (start with full body)
- Advanced bodybuilders needing more volume
- People who can only train 2-3 days/week
- Those training for specific sports
Frequently Asked Questions
Can I do cardio on rest days?
Yes — light to moderate cardio (walking, cycling, swimming) is fine on rest days. Avoid high-intensity interval training (HIIT) on rest days as it can interfere with recovery.
How long should each session take?
Strength days (A): 60-75 minutes including warm-up. Volume days (B): 55-70 minutes. If sessions are running over 90 minutes, you're resting too long.
Should I deload on the upper lower split?
Take a deload week every 6-8 weeks. During a deload, reduce all weights by 40-50% and cut volume in half. Your body will come back stronger.
Can I swap exercises?
Yes, but keep the movement patterns. Swap bench press for dumbbell press, not for curls. The compound lifts (squat, bench, row, overhead press, deadlift) should stay. Accessories are more flexible.
Track Your Upper Lower Split With AMUNIX
The difference between lifters who make progress and lifters who spin their wheels? Tracking. Writing sets and reps in a notes app doesn't cut it. You need a system that tracks your progressive overload, tells you when to increase weight, and adapts your program based on your actual performance.
AMUNIX does this automatically. Log your workouts, track progressive overload, and let the app's adaptive programming tell you exactly what weight to lift next session. Pair it with macro tracking to make sure your nutrition supports your training — all in one app.
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Always consult with a healthcare professional before starting any new exercise program. This guide is for educational purposes and is intended for healthy adults with training experience.