An upper lower split divides your training into upper-body days (chest, back, shoulders, arms) and lower-body days (quads, hamstrings, glutes, calves). The most common version uses four sessions a week, upper, lower, upper, lower, so each muscle group is trained twice. This guide explains how the split works, which schedule suits your week, how to set sets, reps, and rest using the research on those variables, and gives a complete four-day routine you can follow.
At a Glance
- Structure: alternate upper-body and lower-body sessions, usually Monday, Tuesday, Thursday, and Friday.
- Frequency: two days a week trains each muscle once, four days trains each twice, and six days trains each three times.
- What matters most: total weekly hard sets and steady progression, more than the exact split you choose.
- Session length: the routine below typically takes about an hour to 80 minutes.
How the Upper Lower Split Works
On upper days you press, pull, and train the shoulders and arms. On lower days you squat, hinge, and train the quads, hamstrings, glutes, and calves. Because the body is split at the waist, muscles used on one day, such as the quads on a lower day, get time to recover while the other half of the body trains.
The appeal is twice-weekly frequency in a four-day week. A 2019 meta-analysis of 25 studies found no significant difference in muscle growth between training a muscle more or less often when weekly volume was equal. When volume was not equated, higher frequencies were modestly favored, but the difference between once and three or more times a week was small (Schoenfeld et al., 2019). In practice, a four-day upper lower split is a convenient way to spread your weekly sets across sessions, not a requirement for growth.
Within each session, start with the demanding multi-joint lifts, such as squats, presses, and rows, while you are fresh. Then move to accessory and isolation exercises, such as curls, lateral raises, and leg curls. This order lets you put the most effort into the lifts where good technique matters most.
Choosing a Schedule
| Schedule | Training days | Times each muscle is trained per week |
|---|---|---|
| 2-day | 1 upper, 1 lower | 1 |
| 4-day | Upper, lower, upper, lower | 2 |
| 5-day | Four-day base plus one weak-point session | 2, plus extra work for the muscle you target |
| 6-day | Upper, lower repeated three times | 3 |
Two days suits very limited schedules or beginners, but each muscle is trained only once a week. Since frequency matters less than volume when sets are matched (Schoenfeld et al., 2019), this can still work, though a full-body plan twice a week is an alternative that trains each muscle twice.
Four days is the standard version and the one used in the routine below. A typical week is Monday upper, Tuesday lower, Thursday upper, Friday lower, which leaves a rest day after the second session and a longer break on the weekend.
Five days adds an optional session for a lagging muscle group, such as arms or calves. Use it only if your four main sessions are progressing and you are recovering well. If performance drops or joints feel sore, drop the extra day or cut its sets.
Example of a 5-day upper lower program from a third-party coach. GymVixa has not verified the programming in this video.
Setting Volume, Reps, Rest, and Effort
Weekly sets
A meta-analysis of weekly set volume found a graded dose-response: more weekly sets were linked to more growth, although even low volumes (four or fewer weekly sets per muscle group) produced substantial gains (Schoenfeld et al., 2017a). Many programs use roughly 10 to 15 hard sets per week for large muscle groups as a convention, not a research-established target. If you are newer to lifting, starting a set or two lower per exercise is reasonable and gives you room to add volume later.
Reps and load
A meta-analysis of studies in which every set was taken to momentary failure found similar muscle growth with lighter and heavier loads, while one-repetition-max strength improved more with heavier loads (Schoenfeld et al., 2017b). That supports the mix used in the routine below: heavier sets of about 5 to 10 reps on the main lifts for strength, and moderate-to-high reps, around 8 to 20, on accessory work.
How close to failure
Training to failure was not required for strength or muscle gains in a meta-analysis, and it did not appear harmful either, although a subgroup analysis of resistance-trained lifters showed a small hypertrophy advantage for failure (Grgic et al., 2022). A second review found no evidence that going to momentary failure beats stopping short (Refalo et al., 2023). A practical approach is to end most sets with one to three reps in reserve and to push the last set of isolation exercises closer to failure.
Rest between sets
In an eight-week trial of 21 resistance-trained men, resting three minutes between sets produced greater strength and thigh-muscle thickness gains than resting one minute (Schoenfeld et al., 2016). The trial was small, so treat it as a reason not to rush your heavy sets. Rest about two to three minutes after heavy compound lifts and roughly one to two minutes after isolation exercises.
Progression
Use double progression. Work within the listed rep range, and when you reach the top of the range on every set with clean form, add the smallest available load and return to the bottom of the range. Keep the same exercises for several weeks so you can see whether your numbers are climbing.
A Complete 4-Day Upper Lower Routine
The exercise selection and set counts below are practical suggestions, not a research-tested program. Warm up with a few lighter sets of your first exercise each day.
Upper A (Monday)
| Exercise | Sets × reps |
|---|---|
| Barbell bench press | 4 × 5-8 |
| Pull-up or lat pulldown | 4 × 6-10 |
| Incline dumbbell press | 3 × 8-12 |
| Seated cable row | 3 × 8-12 |
| Overhead press | 3 × 6-10 |
| Dumbbell lateral raise | 3 × 12-20 |
| Triceps pushdown | 2 × 10-15 |
| Incline dumbbell curl | 2 × 10-15 |
Lower A (Tuesday)
| Exercise | Sets × reps |
|---|---|
| Back squat | 4 × 5-8 |
| Romanian deadlift | 3 × 6-10 |
| Leg press | 3 × 10-15 |
| Lying leg curl | 3 × 10-15 |
| Standing calf raise | 4 × 8-15 |
Upper B (Thursday)
| Exercise | Sets × reps |
|---|---|
| Incline barbell bench press | 4 × 6-10 |
| Barbell row | 4 × 6-10 |
| Dumbbell bench press | 3 × 8-12 |
| Neutral-grip pull-up | 3 × 6-10 |
| Dumbbell shoulder press | 3 × 8-12 |
| Face pull | 3 × 12-20 |
| Hammer curl | 2 × 10-15 |
| Overhead triceps extension | 2 × 10-15 |
Lower B (Friday)
| Exercise | Sets × reps |
|---|---|
| Front squat | 3 × 6-10 |
| Barbell hip thrust | 3 × 8-12 |
| Bulgarian split squat | 3 × 8-12 per leg |
| Seated leg curl | 3 × 10-15 |
| Leg extension | 2 × 12-15 |
| Seated calf raise | 4 × 10-20 |
Weekly sets this routine provides
| Muscle group | Direct sets per week |
|---|---|
| Chest | 14 |
| Back | 14 |
| Front and side shoulders | 9 |
| Rear shoulders | 3 |
| Biceps | 4 |
| Triceps | 4 |
| Quadriceps | 15 |
| Hamstrings | 9 |
| Glutes | 3 (plus work from squats, split squats, and deadlifts) |
| Calves | 8 |
Biceps and triceps also get indirect work from rows, pull-ups, and pressing, which is why their direct counts are lower. If you are newer to lifting, drop each exercise by one set. If one muscle is a priority and you recover well, add a set or two to it.
A shorter 2-day version
If you can only train twice a week, use one session of each type. Upper: bench press 3 × 5-8, barbell row 3 × 6-10, overhead press 3 × 6-10, lat pulldown 3 × 8-12, lateral raise 2 × 12-20, then curls and pushdowns 2 × 10-15 each. Lower: back squat 3 × 5-8, Romanian deadlift 3 × 6-10, leg press 3 × 8-12, leg curl 2 × 10-15, calf raise 3 × 10-15. Leave at least a day between the two sessions.
Choosing Exercises for Each Muscle Group
- Chest: a flat press for overall loading, an incline press for the upper chest, and a fly variation for a long range of motion.
- Back: a vertical pull (pull-up or pulldown) and a horizontal pull (barbell, cable, or dumbbell row), so both patterns are covered.
- Shoulders: an overhead press, lateral raises for the side delts, and face pulls or rear-delt flyes for the back of the shoulder.
- Arms: curls from different angles (incline, hammer) for biceps, and pushdowns plus an overhead extension for triceps.
- Quads and glutes: squats or leg press, plus split squats or hip thrusts for the glutes.
- Hamstrings: a hip hinge such as the Romanian deadlift, plus leg curls for knee flexion.
- Calves: standing and seated raises, since the two positions emphasize different calf muscles.
Choose a range of motion you can control. If mobility limits your squat depth or stance, adjust width and depth until the movement is comfortable and repeatable, and add load only after the technique holds up.
How It Compares With Push/Pull/Legs and the Arnold Split
| Split | Typical days per week | Times each muscle is trained | How sessions are divided |
|---|---|---|---|
| Upper lower | 4 | 2 | Upper body vs. lower body |
| Push/pull/legs | 3 or 6 | 1 (three days) or 2 (six days) | Pushing muscles, pulling muscles, legs |
| Arnold split | 6 | 2 | Chest and back, shoulders and arms, legs |
The practical difference is time. Upper lower gets twice-weekly frequency in four days, while push/pull/legs and the Arnold split usually need six days to do the same. The trade-off is that upper lower sessions are longer, since each one covers about half the body. If you can train six days a week and prefer shorter, more focused sessions, those splits are reasonable alternatives. If you cannot, upper lower is simpler to fit into a week.
Recovery, Protein, and Sleep
Protein. In a meta-analysis of 49 trials of protein supplementation during resistance training, extra gains in fat-free mass leveled off at total intakes of about 1.6 grams of protein per kilogram of body weight per day (Morton et al., 2018). For an 80-kilogram (176-pound) lifter, that is roughly 130 grams a day. That figure is an average, so individual needs vary, and some lifters choose to eat more. If you have kidney disease, check with your clinician before raising your protein intake.
Sleep. The American Academy of Sleep Medicine and Sleep Research Society recommend at least seven hours of sleep per night for adults on a regular basis, and link regularly sleeping less with adverse health outcomes and impaired performance (Watson et al., 2015). Protect your sleep when you add volume.
Rest days and soreness. The four-day schedule leaves roughly 72 hours between sessions for the same half of the body. Soreness that fades within a day or two is normal. Sharp or joint pain, or soreness that keeps getting worse, is a reason to cut volume and get it checked.
Beginners: How to Start
If you are new to lifting, start with two sessions a week, one upper and one lower, and use two sets per exercise. Spend the first weeks learning the movements and finding loads you can control. When your technique is consistent and soreness is manageable, add a third and then a fourth day, and raise sets gradually. Full-body routines are a common alternative for beginners, and to our knowledge no research clearly shows that one approach is better.
Common Mistakes
- Adding sets before current ones are progressing. Raise volume gradually, and only while your recovery and lifts hold up.
- Taking every set to failure. Studies have not shown a clear growth advantage over stopping a rep or two short (Grgic et al., 2022; Refalo et al., 2023).
- Changing exercises every week. You cannot tell whether you are progressing if the lifts keep changing.
- Treating lower days as optional. Skipping them leaves half the week's volume undone.
- Rushing heavy sets. Very short rests may blunt strength and thigh-muscle gains compared with longer ones (Schoenfeld et al., 2016).
Frequently Asked Questions
Can I run an upper lower split three days a week?
Yes. Alternate upper, lower, upper in one week and lower, upper, lower in the next. Each muscle is then trained about one and a half times per week on average, so consider adding a set or two per exercise.
What should I do if I miss a session?
Move it to the next available day and shift the rest of the week back, or skip it and resume the schedule. Avoid doubling up sessions to catch up, since that raises fatigue without improving results.
How do I know when to add sets?
Add a set to a muscle group when your current sets are progressing, your recovery is good, and you want faster progress for that muscle. Make one change at a time so you can see what worked.
References
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. Journal of Sport and Health Science, 2022. doi.org/10.1016/j.jshs.2021.01.007
- Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 2018;52(6):376-384. pubmed.ncbi.nlm.nih.gov/28698222
- Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ. Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: a systematic review with meta-analysis. Sports Medicine, 2023;53(3):649-665. pmc.ncbi.nlm.nih.gov/articles/PMC9935748
- Schoenfeld BJ, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. Journal of Strength and Conditioning Research, 2016;30(7):1805-1812. doi.org/10.1519/JSC.0000000000001272
- Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. Journal of Sports Sciences, 2017;35(11):1073-1082. Findings summarized in the review table at pmc.ncbi.nlm.nih.gov/articles/PMC9302196
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. Journal of Strength and Conditioning Research, 2017;31(12):3508-3523. pubmed.ncbi.nlm.nih.gov/28834797
- Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of Sports Sciences, 2019;37. Abstract record
- Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 2015;38(6):843-844. pmc.ncbi.nlm.nih.gov/articles/PMC4434546
