Workout splits are excellent workouts to ensure you get the most out of your training sessions. They work as the building blocks of your training routine, determining which muscle groups you focus on, how often you work out, and the results you can achieve.
The upper-lower workout split is a great split for people of all levels of training, whether you are a fitness fanatic or just starting out, you can upper-lower splits to help optimize results and reach your training goals.
In this article I am going to discuss what an upper-lower workout split is and give you an example workout plan of how an upper-lower split would look, whether your training goal is gaining muscle or losing weight.
What is an upper-lower split?
The upper-lower split is as simple as it sounds, the first workout you train your whole upper body and next workout you train you entire lower body, which means you can focus better on individual muscle groups, as they are not fatigued from previous workouts.
The most common way people use upper-lower split, is to do 2 upper body workouts and 2 lower body workouts per week, spreading their training volume across 4 workouts. However, you can use the upper-lower split in a variety of split routines.
4-day upper-lower split
The 4-day upper-lower split is a common split used in bodybuilding, as it gives you a consistent schedule from week to week, allowing you to train each muscle group twice per week, and at the same time, not overworking your muscles.
A 4-day upper-lower split will have the following schedule:
| Day | Workout |
|---|---|
| Monday | Upper Body |
| Tuesday | Lower Body |
| Wednesday | Rest and Recovery |
| Thursday | Upper Body |
| Friday | Lower Body |
| Saturday | Rest and Recovery |
| Sunday | Rest and Recovery |
The 4-day upper-lower split is also a good split because it is adaptable, for example, you can change your rest days to suit your availability, and you will still be giving your muscle groups enough time to recover between workouts.
2-day upper-lower split
The 2-day upper-lower split is a great split workout for beginners, as you can do an upper workout on Monday and a lower workout on Thursday, which is enough to enhance growth, but it not enough to over train your muscles.
A 2-day upper-lower split will have the following schedule:
| Day | Workout |
|---|---|
| Monday | Upper Body |
| Tuesday | Rest and Recovery |
| Wednesday | Rest and Recovery |
| Thursday | Lower Body |
| Friday | Rest and Recovery |
| Saturday | Rest and Recovery |
| Sunday | Rest and Recovery |
The 2 day upper-lower split is also great if you do not have much time to workout as you are still training each muscle group, every week.
It is a very adaptable split, as you can change your rest days to suit your needs, which is convenient for people with busy schedule.
4-day Upper-Lower Workout Plan to Gain Muscle
An upper-lower split workout plan can be an effective way to gain muscle mass, as it allows you to focus on different muscle groups on different days and provides adequate time for recovery.
Here is a sample upper-lower split workout plan to gain muscle.
Monday: Upper Body Workout
| Exercise | Sets | Reps/Time Range | Muscles Worked |
|---|---|---|---|
| Warm-Up (Light Cardio) | N/A | 5-10 minutes | Full Body |
| Bench Press | 3 | 6-8 reps | Chest, Triceps, Shoulders |
| Pull-Ups or Lat Pull-Downs | 3 | 6-8 reps | Back, Biceps |
| Dumbbell Rows (per arm) | 3 | 8-10 reps | Back, Biceps |
| Seated Dumbbell Shoulder Press | 3 | 8-10 reps | Shoulders, Triceps |
| Barbell Bicep Curls | 3 | 8-10 reps | Biceps |
| Tricep Dips | 3 | 8-10 reps | Triceps, Chest |
| Plank | 3 | 30-60 seconds each | Core (Abdominals) |
Tuesday: Lower Body Workout
| Exercise | Sets | Reps/Time Range | Muscles Worked |
|---|---|---|---|
| Warm-Up (Light Cardio) | N/A | 5-10 minutes | Full Body |
| Squats | 3 | 6-8 reps | Quadriceps, Hamstrings, Glutes |
| Deadlifts | 3 | 6-8 reps | Lower Back, Glutes, Hamstrings |
| Leg Press | 3 | 8-10 reps | Quadriceps, Glutes, Hamstrings |
| Lunges (per leg) | 3 | 10-12 reps | Quadriceps, Glutes, Hamstrings |
| Calf Raises | 3 | 10-12 reps | Calves |
| Plank | 3 | 30-60 seconds each | Core (Abdominals) |
Wednesday: Rest and Recovery
Thursday – Upper Body Workout
| Exercise | Sets | Reps/Time Range |
|---|---|---|
| Warm-Up (Light Cardio) | N/A | 5-10 minutes |
| Bench Press | 3 | 6-8 reps |
| Pull-Ups or Lat Pull-Downs | 3 | 6-8 reps |
| Dumbbell Rows (per arm) | 3 | 8-10 reps |
| Seated Dumbbell Shoulder Press | 3 | 8-10 reps |
| Barbell Bicep Curls | 3 | 8-10 reps |
| Tricep Dips | 3 | 8-10 reps |
| Plank | 3 | 30-60 seconds each |
Friday: Lower Body Workout
| Exercise | Sets | Reps/Time Range |
|---|---|---|
| Warm-Up (Light Cardio) | N/A | 5-10 minutes |
| Squats | 3 | 6-8 reps |
| Deadlifts | 3 | 6-8 reps |
| Leg Press | 3 | 8-10 reps |
| Lunges (per leg) | 3 | 10-12 reps |
| Calf Raises | 3 | 10-12 reps |
| Plank | 3 | 30-60 seconds each |
Saturday: Rest and Recovery
Sunday: Rest and Recovery
4-day Upper-Lower Workout Plan to Tone up/Lose Weight
An upper-lower split workout plan can be an effective way to help with toning up and weight loss. It allows you to focus on different muscle groups on different days and incorporate both strength training and cardiovascular exercises.
Here is a sample upper-lower workout plan for weight loss.
Monday: Upper Body Workout
| Exercise | Sets | Reps/Time Range |
|---|---|---|
| Warm-Up (Light Cardio) | N/A | 5-10 minutes |
| Bench Press | 3 | 8-10 reps |
| Bent Over Rows | 3 | 8-10 reps |
| Dumbbell Shoulder Press | 3 | 10-12 reps |
| Pull-Ups or Lat Pull-Downs | 3 | 8-10 reps |
| Push-Ups | 3 | to failure |
| Dumbbell Bicep Curls | 3 | 10-12 reps |
| Tricep Dips | 3 | 10-12 reps |
| Plank | 3 | 30-60 seconds each |
| Cardio (Moderate-Intensity) | N/A | 20-30 minutes |
Tuesday: Lower Body Workout
| Exercise | Sets | Reps/Time Range |
|---|---|---|
| Warm-Up (Light Cardio) | N/A | 5-10 minutes |
| Squats | 3 | 8-10 reps |
| Deadlifts | 3 | 8-10 reps |
| Lunges | 3 | 10-12 reps per leg |
| Leg Press | 3 | 10-12 reps |
| Calf Raises | 3 | 12-15 reps |
| Plank | 3 | 30-60 seconds each |
| Cardio (Moderate-Intensity) | N/A | 20-30 minutes after workout |
Wednesday: Rest and Recovery
Thursday: Upper Body Workout
| Exercise | Sets | Reps/Time Range |
|---|---|---|
| Warm-Up (Light Cardio) | N/A | 5-10 minutes |
| Bench Press | 3 | 8-10 reps |
| Bent Over Rows | 3 | 8-10 reps |
| Dumbbell Shoulder Press | 3 | 10-12 reps |
| Pull-Ups or Lat Pull-Downs | 3 | 8-10 reps |
| Push-Ups | 3 | to failure |
| Dumbbell Bicep Curls | 3 | 10-12 reps |
| Tricep Dips | 3 | 10-12 reps |
| Plank | 3 | 30-60 seconds each |
| Cardio (Moderate-Intensity) | N/A | 20-30 minutes after workout |
Friday: Lower Body Workout
| Exercise | Sets | Reps/Time Range |
|---|---|---|
| Warm-Up (Light Cardio) | N/A | 5-10 minutes |
| Squats | 3 | 8-10 reps |
| Deadlifts | 3 | 8-10 reps |
| Lunges | 3 | 10-12 reps per leg |
| Leg Press | 3 | 10-12 reps |
| Calf Raises | 3 | 12-15 reps |
| Plank | 3 | 30-60 seconds each |
| Cardio (Moderate-Intensity) | N/A | 20-30 minutes after workout |
Saturday: Rest and Recovery
Sunday: Rest and Recovery
In addition to this workout plan, remember that nutrition plays a crucial role in weight loss. Make sure you’re following a balanced diet with a calorie deficit to support fat loss goals.
Diet, Nutrition and Supplementation
Training is a key aspect to both weight loss and muscle gain, but it is pointless without combining is with good diet and nutrition. By combining training with balanced diet and nutrition, your results will be incredible.
Here are some articles about what foods to eat or avoid when trying to gain muscle or lose weight:
- Delicious Smoothies to Boost Your Weight Loss Journey
- Fuelling Your Gains: The Ultimate Guide to Nutrition for Lean Muscle Building
- Foods to Avoid When Trying to Lose Belly Fat
There are also various different supplements on the market that can aid muscle gain and weight loss if you hit a plateau or feel like you need a bit of extra help. However, be careful when choosing which supplement to use, as a lot of them do not work, and could cause harm.
To help you to choose the best supplement to reach your goals, I have done a lot of research and testing on a number of supplements myself to find out which supplements are safest and work best.
Here are some articles on supplements that I have written to help you achieve your goals:
- Top Supplements for Building Lean Muscle.
- Benefits and Side Effects of Creatine Monohydrate
- Top 5 Fat Burning Supplements to Boost Your Weight Loss Journey
- The Ultimate Guide to Choosing the Best Protein Powders for Weight Loss
- How to Choose the Best Supplement for Weight Loss
If you combine training, diet and supplementation into either a muscle gaining program or a weight loss program, you cannot fail to reach you training goals.
Conclusion: Choosing your Path to Success
In conclusion, the upper-lower split is a highly effective and versatile training routine that is used by fitness enthusiasts and athletes of various levels for its ability to target both upper and lower body muscle groups in an organized and balanced manner.
By splitting your training sessions into upper and lower body workouts, you can better manage fatigue and recovery, allowing for more intense and productive training sessions.
However, if you give the upper-lower split a go and it isn’t working for you, there are many other workouts splits out there that might work better to suit you.
Here are some articles I have written on other workout splits that may suit you more:
- Full Body Split
- Push-Pull-Legs (PPL) Split
- Body Part (BRO) Split
- Power-Hypertrophy-Upper-Lower (PHUL) Split
If you have any questions about upper-lower split, or any other training split, leave a comment in the comments section below and I will get back to you as soon as possible.