The Upper/Lower Split: A 4-Day Routine That Works
The upper/lower split is arguably the best all-round routine for intermediate lifters. It trains each muscle twice a week, fits a 4-day schedule, and balances strength and size beautifully. Here is the complete blueprint.
How it works
You alternate two session types:
- Upper day — chest, back, shoulders and arms.
- Lower day — quads, hamstrings, glutes and calves (plus core).
Run them across four days — for example Upper (Mon), Lower (Tue), rest (Wed), Upper (Thu), Lower (Fri). Every muscle is trained twice a week, which is the sweet spot for growth.
The 4-day template
Upper A
Bench press, barbell row, overhead press, lat pulldown, lateral raise, biceps curl, triceps pushdown.
Lower A
Squat, Romanian deadlift, leg press, leg curl, calf raise, plank.
Upper B
Incline dumbbell press, pull-up, seated cable row, dumbbell shoulder press, face pull, hammer curl, overhead triceps extension.
Lower B
Deadlift, front squat or hack squat, hip thrust, leg extension, seated calf raise, hanging leg raise.
Do 3 to 4 sets of 6 to 12 reps, keeping heavier work earlier in each session.
Why it is so effective
Upper/lower hits the ideal training frequency (about twice per muscle per week) without long daily sessions. It lets you train heavy compounds while fresh and still fit in accessory work, and it recovers well because pushing and pulling muscles get a full day off between sessions. For most intermediates it is the highest-return split available.
Scaling to 3 or 5 days
- 3 days: rotate Upper, Lower, Upper one week, then Lower, Upper, Lower the next.
- 5 days: add a fifth day for a weak point or an arms/shoulders focus session.
The structure flexes to your schedule while keeping the twice-a-week frequency intact most weeks.
Progression
Use double progression on the main lifts and track everything. Because each lift appears about twice a week, you get frequent practice and fast skill gains on the big movements. Deload every 6 to 10 weeks, and rotate the "A" and "B" exercises only if a lift stalls or a joint needs a break.
- Upper/lower trains each muscle about twice a week on a 4-day schedule.
- It balances heavy compound strength work with accessory volume.
- A and B sessions vary exercises so you cover angles and avoid staleness.
- It flexes down to 3 days or up to 5 without losing its structure.
- It is the highest-return split for most intermediate lifters.
Use the muscle map to build balanced upper and lower days.
Plan your split by muscle →Frequently asked questions
Is upper/lower better than PPL?
For 4 days a week, upper/lower is usually superior because it trains each muscle twice. PPL pulls ahead when you can commit to 5 to 6 days and want higher per-muscle volume.
How many days a week is the upper/lower split?
Classically four. It can be compressed into a rotating 3-day version or expanded to five days with an extra focus session.
Is upper/lower good for beginners?
Yes. It is one of the best routines for late beginners and intermediates, offering frequent practice on the main lifts with manageable session length.
Can I do cardio on an upper/lower plan?
Yes. Add cardio on rest days or after lifting. Keep hard leg work and intense cardio from clashing so leg performance does not suffer.
Related guides
Push Pull Legs (PPL): The Complete Guide
The Push Pull Legs split explained: how it works, a full 6-day and 3-day PPL routine, who it suits, and how to progress for muscle and strength.
Full-Body Workout Routine: The Best Plan for Beginners
A complete full-body workout routine: why it is ideal for beginners and busy lifters, a 3-day template, and how to progress for muscle and strength.
How Many Days a Week Should You Work Out?
How many days a week should you train for muscle, strength or fat loss? A practical guide to choosing a 3, 4, 5 or 6-day routine that fits your life.
How to Build Your Own Workout Program
Build your own workout program step by step: pick a split, choose exercises, set volume and reps, plan progression and avoid the common mistakes.
This guide is general educational information, not medical advice. Train within your ability and consult a qualified professional before starting a new program if you have an injury or health condition.
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