Upper Lower Split

What is an Upper Lower split?

An Upper Lower split divides your training into two session types: one for all upper body muscles and one for all lower body muscles. Running four days per week, you train each half of your body twice, providing an excellent balance between training frequency, volume, and recovery.

What does the Upper Lower schedule look like?

This program runs Monday, Tuesday, Thursday, and Friday with three rest days per week. Monday pairs heavier barbell upper body work with Thursday's dumbbell and cable upper session. Tuesday's lower session centres on squats and hip hinges, while Friday shifts emphasis to posterior chain and unilateral work.

Who should do an Upper Lower split?

The Upper Lower split suits intermediate lifters who have outgrown a full-body program but do not yet need the volume of a PPL or bro split. Three rest days per week provide ample recovery while still delivering enough stimulus for meaningful progress.