Upper/Lower Split
The most time-efficient intermediate split — hit every muscle twice a week with only 4 days of training.
What is a Upper/Lower split?
The upper/lower split trains all upper-body muscles on 'upper' days and all lower-body muscles on 'lower' days, typically 4 days per week (2 upper + 2 lower). It's the fastest way for intermediate lifters to hit every muscle group twice per week without the 6-day commitment of PPL.
Overview
Upper/lower is the go-to split for busy intermediate lifters. You get twice-per-week frequency for every muscle (which drives growth) while only committing 4 days per week, leaving time for cardio, hobbies, or recovery.
Most popular programs built on this split: PHUL, PHAT, Jim Wendler's 5/3/1 Boring But Big, and Greg Nuckols's The Bulgarian Manual (for advanced lifters).
Weekly Schedule
| Day | Session |
|---|---|
| Monday | Upper (Power) |
| Tuesday | Lower (Power) |
| Wednesday | Rest |
| Thursday | Upper (Hypertrophy) |
| Friday | Lower (Hypertrophy) |
| Saturday | Rest |
| Sunday | Rest / active recovery |
Sample Workouts
Upper Day (Power)
Heavy compounds for chest, back, shoulders, arms
- Bench press — 3×3–5
- Barbell row — 3×3–5
- Overhead press — 3×6–8
- Pull-ups — 3×6–8
- Barbell curl — 3×6–10
- Skull crushers — 3×6–10
Lower Day (Power)
Heavy compounds for quads, hamstrings, glutes
- Squat — 3×3–5
- Deadlift — 3×3–5
- Leg press — 3×10–12
- Leg curls — 3×8–10
- Calf raises — 4×8–10
Upper Day (Hypertrophy)
Volume work for chest, back, shoulders, arms
- Incline dumbbell press — 3×8–12
- Cable row — 3×8–12
- Dumbbell shoulder press — 3×8–12
- Lat pulldown — 3×10–15
- Dumbbell curl — 3×10–15
- Tricep pushdowns — 3×10–15
Lower Day (Hypertrophy)
Volume work for legs, glutes, core
- Front squat — 3×8–12
- Romanian deadlift — 3×8–12
- Bulgarian split squat — 3×10–12 per leg
- Leg extension — 3×12–15
- Seated calf raise — 4×10–12
- Hanging leg raise — 3×10–15
Best For
- + Intermediate lifters with 4 training days per week
- + Anyone who wants twice-per-week frequency without 6 sessions
- + Lifters returning from a break
- + People who want balanced strength + hypertrophy
Not For
- − Absolute beginners (full-body first)
- − Lifters with less than 4 days (use full-body or 3-day PPL)
- − Pure specialist programs (powerlifting meets, etc.)
Pros
- + Hits each muscle twice per week in only 4 days
- + Balanced strength + hypertrophy stimulus
- + Time-efficient compared to 6-day PPL
- + Easy to structure around a busy schedule
Cons
- − Upper days can run long (lots of muscles to hit)
- − Less flexibility than 3-day splits for missed sessions
- − Legs may lag if lower days are always rushed
Best Upper/Lower Programs
Proven free programs that follow this split structure:
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Frequently Asked Questions
What is an upper/lower split?
Upper/lower is a 4-day training split that alternates upper-body days (chest, back, shoulders, arms) with lower-body days (quads, hamstrings, glutes, calves). Each muscle group gets trained twice per week with 48+ hours of recovery between sessions.
Is upper/lower better than PPL?
They're optimized for different schedules. Upper/lower is better if you have 4 days per week — you still hit every muscle twice per week. PPL is better if you have 6 days per week because the volume per session is lower (one muscle group per day vs three).
Can I do upper/lower 3 days a week?
Yes, in a 1.5-week rotation: upper, lower, upper, then lower, upper, lower. Each muscle gets hit roughly 1.5x per week, which is less optimal than 4-day upper/lower but still productive. Consider 3-day full-body instead at that frequency.
What's the best upper/lower program?
PHUL (Power Hypertrophy Upper Lower) is the most popular free upper/lower program online. It alternates power days (heavy compounds) with hypertrophy days (volume work) for balanced strength + size gains.
How long should upper/lower workouts be?
60–75 minutes on average. Upper days tend to run longer (more muscles to hit). Bring a rest timer and keep sets moving.