Upper and Lower Split Guide

Bodybuilding routine – Upper Lower Split

What is Upper Lower Split? Upper Lower Split training means that you train your upper body muscles (chest, back, shoulders, biceps and triceps) in one workout, and you train lower body muscles (quadriceps, hip biceps, calves, lower back) in another workout and abdominal muscles). Usually during the week 2 upper body workouts and 2 lower body workouts are performed, so you get 4 workouts per week (upper-lower-upper-lower). If you do not have the opportunity to practice 4 times a week, then do it 3 times, also alternating upper-lower-upper-lower workouts, this option of building a split also works well.

There are also several variations of combining exercises at each workout, some people, for example, like to train the chest, back and shoulders at one workout, and arms and legs at another. Or, as an option – chest, back, shoulders, triceps on one workout, and legs and biceps on another workout, by the way, I myself really like this option, but it works, both the first and second
option combination of exercises.

Upper body workout
Upper body workout

Why is it necessary to use Upper Lower Split?

Training exactly on Upper Lower Splits the most effective for most people. The main exception to this rule is beginners, who at first is better to use full-body training for each workout. But after you have passed the beginner stage, then Upper Lower Split will be the most effective training system for you.

The main argument in favor of this split is that it is in this mode that each muscle group trains in the ideal time range, every 3-5 days, or 2 times a week. It is this frequency of training of each muscle group that is suitable for those who have passed the beginner stage best of all, and this is a scientifically proven fact!

Thus, if you train 4 times a week, it turns out that you train every muscle group every 3-4 days. And if you exercise 3 times a week, then each body part will be trained every 4-5 days. Of course it is better to train 4 times a week for best results and progress, but 3 workouts per week is also not bad.

You can train on Monday, Wednesday, Friday and Saturday, or on Monday, Tuesday, Thursday, Friday, or for example, 2 days of training, 2 days of rest, but remember only that you should not train for more than two days in a row.

Another reason why this training split is so effective is that it is built mainly on basic exercises. And there is nothing better than a base, in order to build up good muscles, because it is during the performance of basic exercises that the largest number of body muscles are used, and the body’s most powerful hormonal response to stress is applied.

However, when creating the Upper Lower Split, you can add a number of isolated exercises, for example, to better work out your lagging muscle groups.

Workout preparation
Workout preparation

Upper Lower Split also allows you to perform the ideal amount of training, both in approach and exercise. So if you plan your split correctly, it will allow you to put together all the factors for the perfect training in gaining muscle mass, and allow you to achieve your goals.

Split example

And so, below I will give you an example, the best in my opinion version of the Upper Lower Split:

Body Upper: Workout A

  1. Bench press lying 3×5-7
  2. Thrust rod in the slope 3×6-8
  3. Bench press narrow grip 2×8-10
  4. The upper block narrow grip 2×8-10
  5. Dumbbell bench press sitting 3×8-10

Lower body: Workout A

  1. Squats 3×6-8
  2. Hyperextension 2×10-12
  3. Split squat (back leg on support above) 2×10-12
  4. Games standing 4×8-10
  5. Lifting barbell for biceps 3×8-10

Body Upper: Workout B

  1. Bench press because of the head or army bench 3×5-7
  2. Pull-ups wide 3×6-8
  3. Dumbbell bench bench head up, tilt 30 degrees 3×8-10
  4. Thrust of the lower unit to the belt 2×8-10
  5. Push-ups on the bars (emphasis on the triceps) 2×10-12

Lower Body: Workout B

  1. Deadlift 2×8
  2. Leg press 3×8-10
  3. Bending the legs lying or sitting 3×8-10
  4. Calf sitting 4×10-12
  5. Hammers for biceps 3×8-10

Here, only working approaches are written, do a couple of warm-up approaches to warm up the muscles.

As you can see, I put a biceps workout on the bottom day, this is done so that every day there is the same amount of exercise, and I also want to tell you that the biceps are one of the muscles that can not be overloaded by an extra load for good growth.

You can also add work on the abdominal muscles on the bottom day, it will not be superfluous.

As you can see, I divided the upper training into light and hard exercises on different days, I also added multi-joint triceps exercises in which other muscles of the upper body are also involved.

Lower body workout routine
Lower body workout routine

What else should be considered during workout?

The right technique – do the exercises always in full amplitude, with the right technique, in order to load all the target muscles as best you can.

Rest intervals – how much time to rest between sets? You should rest as much as you need to restore normal heart rate and breathing. In light exercises – this is about 90-120 seconds, if the exercise is basic, hard, then the rest increases to about 2-3 minutes.

The progression of loads is one of the most important things that you should not forget, this is a progression of loads. You must increase your working weight each time you reach the top number of repetitions in each approach. Thus, if your goal is to make 3 sets of 6-8 repetitions, then you only increase the weight when you can do 8 repetitions in each of the 3 sets, the weight on the bar does not change!

It is important to prevent muscle overtraining in workout.

It is ideal to choose the weight so that it is in the last approach that you have 1-2 repetitions to failure, this suggests that it is time to throw weight. On the top of the body, we usually throw 2.5kg in basic exercises, and on the bottom 5kg in basic exercises. It is important to avoid muscle failure in training, it is sometimes possible only in the last approach, if you perform the maximum for your interval, the number of repetitions.

PHUL routine
Get ready for new gains!


Overtraining – At some point you will reach a plateau in some exercise, i.e. you will not be able to perform the maximum number of repetitions in all approaches for a long time, it means that it’s too early for you to lift weights on the bar, what to do? When this happens, there is no point in puffing up and trying to break through this plateau by hook or by crook without changing anything. Instead, you must reboot, i.e. throw off working weights on the bar by 10-15% and restart your progression, just throwing 2.5-5 kg ​​on each subsequent workout, as a result, you yourself will not notice how next time you fly the weight of the previous plateau until you end up again, and again go to reboot.


Nutrition – proper training, this is only half the success, it is equally important to build proper nutrition, if you work to increase muscle mass, you must create a surplus of calories entering the body, i.e. you should get more energy than you spend. Just do not overdo it with a surplus, otherwise there is a danger of building more fat than the muscles, ideally, about the same amount of this and that. You must consume enough protein, fat and carbohydrates for every kilogram of your body weight. Therefore, you will have to learn how to count calories and count your daily BUZK. Just do not forget about the fruits and vegetables that are very necessary in our diet.


Best supplements, this is another way to accelerate our progress, do not be afraid to use them, because they provide good bonuses, pay attention to supplements such as protein, creatine, omega-3 fatty acids, multivitamin complexes, glutamine, etc. d.

Rest and sleep

Rest and sleep – you do not grow when you train, but when you rest, so I advise you to rest and sleep more. Try to sleep at least 7 hours per night, and better of course 8-9 hours. And if your goal is mass, reduce the amount of cardio you do.

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