Upper Lower Split
The Upper Lower split is a 4-day training regimen that alternates between upper and lower body sessions. This approach provides an excellent balance of volume and recovery, making it suitable for many lifters.
Who Is It For?
This split is ideal for intermediate to advanced lifters who are looking to build muscle and strength. It is also suitable for those who can commit to four training days per week.
Session Breakdown
Upper Body 1: Chest, Back, Shoulders, and Arms
Lower Body 1: Quads, Hamstrings, Glutes, and Calves
Upper Body 2: Chest, Back, Shoulders, and Arms
Lower Body 2: Quads, Hamstrings, Glutes, and Calves
Sample Week
| Day | Session |
|---|---|
| Monday | Upper Body 1 |
| Tuesday | Lower Body 1 |
| Wednesday | Rest |
| Thursday | Upper Body 2 |
| Friday | Lower Body 2 |
| Saturday | Rest |
| Sunday | Active Recovery or Cardio |
Pros & Cons
Pros
- +Balanced training for both upper and lower body
- +Sufficient recovery time between sessions
- +Flexible for various training goals
- +Promotes muscle hypertrophy and strength gains
Cons
- -Requires a commitment to four days of training
- -May not be suitable for complete beginners
- -Can be time-consuming if workouts are not managed well
Progression Strategy
To progress in this split, gradually increase weights while maintaining proper form. Additionally, aim to increase repetitions or sets over time to continue challenging your muscles.
FAQs
Can beginners use the Upper Lower split?
While it is primarily designed for intermediate to advanced lifters, beginners can adapt it with lighter weights and fewer sets.
How should I warm up before these sessions?
A proper warm-up should include dynamic stretches and light cardio to prepare your muscles for the workout.
Is cardio included in this split?
Cardio can be done on rest days or after lifting sessions, depending on your fitness goals.
How long should I rest between sets?
Rest periods can vary, but generally aim for 60-90 seconds between sets for hypertrophy and 2-3 minutes for strength training.
Personalised training, handled for you.
SHFT builds your programme around your schedule, tracks every session, and adjusts your weights automatically. Answer a few questions and your plan is ready in 60 seconds.
- Auto-calculated progression - no guessing weights
- Adapts when life gets in the way
- AI coach that knows your training history
Start the Upper Lower split with SHFT
We will build your personalised upper lower programme with automatic progression.