An upper/lower split organizes the week into two upper-body and two lower-body sessions. It can suit lifters who want focused workouts without training six days a week.
The split itself is not inherently more strength-focused than PPL or better for muscle growth than full body. A 2024 meta-analysis found similar results for split and full-body routines when training volume was matched. Schedule, preference, and how you distribute the work are good reasons to choose between them.
Copy the four-day schedule
| Day |
Session |
Main work |
| Monday |
Upper A |
Bench, row, overhead press |
| Tuesday |
Lower A |
Squat, Romanian deadlift |
| Wednesday |
Rest |
Easy activity as desired |
| Thursday |
Upper B |
Incline press, pull-up or pulldown, row |
| Friday |
Lower B |
Deadlift, split squat, leg curl |
| Weekend |
Rest |
Recover before the next week |
A days use lower reps on the main lifts. B days mostly use higher reps, but Lower B still begins with a fixed 3 x 5 deadlift. Do not treat that day as automatically easier.
The exercises
| Upper A |
Sets x reps |
Rest |
| Bench press |
4 x 5-6 |
3 min |
| Barbell row |
4 x 6-8 |
3 min |
| Overhead press |
3 x 6-8 |
3 min |
| Lat pulldown |
3 x 10-12 |
2 min |
| Triceps pushdown |
3 x 10-15 |
1-2 min |
| Lower A |
Sets x reps |
Rest |
| Back squat |
4 x 5-6 |
3 min |
| Romanian deadlift |
3 x 8-10 |
2 min |
| Leg press |
3 x 10-12 |
2 min |
| Standing calf raise |
4 x 12-15 |
1-2 min |
| Upper B |
Sets x reps |
Rest |
| Incline dumbbell press |
4 x 8-12 |
2 min |
| Pull-up or pulldown |
4 x 8-12 |
3 min |
| Lateral raise |
4 x 12-15 |
1-2 min |
| Seated cable row |
3 x 10-12 |
2 min |
| Biceps curl |
3 x 10-12 |
1-2 min |
| Lower B |
Sets x reps |
Rest |
| Conventional deadlift |
3 x 5 |
3 min |
| Bulgarian split squat |
3 x 8-12 per leg |
2 min |
| Leg curl |
3 x 12-15 |
1-2 min |
| Hanging leg raise |
3 x 10-15 |
1-2 min |
These are working sets after warm-ups. Extend rest when needed to repeat the setup and target reps. The listed rests are starting times, not deadlines.
Check the weekly workload
The template includes eight chest-pressing sets and fourteen row/pulldown/pull-up sets weekly. Lower-body work includes ten squat, leg-press, and split-squat sets plus hinges and leg curls. Compound exercises also contribute indirect work, so these counts are not a precise measure of each muscle’s stimulus.
This is a substantial starting menu, not a research-validated optimum. If it is much more than your current plan, start with two sets per exercise or remove an accessory. Keep the amount that supports progress and recovery.
Most large muscle groups receive work on both relevant days, but direct calf work appears only on Lower A. To give calves two direct sessions without adding weekly sets, split the four calf sets into two on each lower day. Direct abdominal work is also concentrated on Lower B.
Progression rules
Use the same basic rule on both A and B days: build reps inside the listed range, then try a small load increase once all sets reach the top with consistent technique.
| Last result |
Next session |
| Bench 4 x 6 with some effort left |
Try a small increase and aim for at least 5 reps per set |
| Incline press 12, 12, 10, 9 |
Keep the load and build reps |
| Deadlift 3 x 5 completed with control |
Try a small increase; there is no higher rep target to reach |
| New load drops you below the range |
Use a smaller increase or return to the previous load |
| Repeated performance decline |
Review rest and recovery; reduce workload before adding more |
Keep roughly 1-3 reps in reserve on most compound sets as a practical effort target. You do not have to test failure to estimate that exactly.
Manage lower-body fatigue
Squats, hinges, split squats, and leg presses can add up. If the second lower day consistently suffers, first try removing a leg-press set on Lower A or reducing deadlift work to one or two controlled sets on Lower B.
Do not simply move heavy deadlifts onto a day that already has squats and Romanian deadlifts. If you rearrange the hinge, replace existing work instead of adding it.
A lighter week can help when fatigue persists across sessions. There is no required deload date. One poor workout is a reason to investigate, not proof that the whole split has stopped working.
Substitutions have different roles
| Original |
Possible alternative |
What changes |
| Bench press |
Dumbbell or machine chest press |
Setup and load progression |
| Back squat |
Goblet squat, hack squat, or leg press |
Balance, loading, and movement demands |
| Pull-up |
Assisted pull-up or pulldown |
How resistance is adjusted |
| Romanian deadlift |
Dumbbell RDL or cable pull-through |
Hip-hinge loading and available resistance |
| Heavy deadlift |
A lighter hinge variation |
Less practice of the specific floor pull |
A leg curl trains knee flexion. It can retain hamstring work when you reduce hinging, but it does not replace the hip-hinge pattern or train the same movement skill. Set a new load and rep range when changing exercises; do not transfer the old weight automatically.
Three-day and beginner options
For three days, alternate Upper/Lower/Upper and Lower/Upper/Lower across two weeks. Each half then gets three sessions in fourteen days, not two sessions every calendar week.
A full-body routine is another option when you want more frequent practice within fewer visits. You do not need to graduate from one split to another. Pick the structure that fits the time and workload you can maintain.
Before adding load, learn each exercise’s setup and use lighter warm-up sets. Stop painful exercise; persistent or worsening symptoms need qualified assessment. Mayo Clinic technique guidance
Use a notebook or logger to record actual reps and loads. The point is to make the next decision easier, not to meet a data requirement before training can work.
