With an upper/lower split, you’re typically training all muscle groups two times per week. There are four separate sessions: two for the upper body and two for the lower body.
There are limitless options when setting up this type of workout plan, but here’s the gist of it.
You’ll aim to hit all muscle groups evenly over the course of a week, dedicating specific exercises and sufficient volume for each group.
On lower body days, most will opt for one to two compound lifts followed up with some accessory or isolation movements.
The same goes with upper body. Most people will choose two to four compound movements for to cover their back and chest muscle groups, and follow them up with accessories.
A quick example of a very simple upper/lower split will look like this:
There are limitless options when setting up this type of workout plan, but here’s the gist of it.
You’ll aim to hit all muscle groups evenly over the course of a week, dedicating specific exercises and sufficient volume for each group.
On lower body days, most will opt for one to two compound lifts followed up with some accessory or isolation movements.
The same goes with upper body. Most people will choose two to four compound movements for to cover their back and chest muscle groups, and follow them up with accessories.
A quick example of a very simple upper/lower split will look like this:
Lower Program A
Major Compounds
Squats | 4×8-12
Glute-ham raise | 3×10-12
Accessory Movements
Leg extensions | 3×12-15
Dumbbell Romanian Deadlift | 3×8-10
Major Compounds
Squats | 4×8-12
Glute-ham raise | 3×10-12
Accessory Movements
Leg extensions | 3×12-15
Dumbbell Romanian Deadlift | 3×8-10
Seated calf raises | 4×12-15
Upper Program B
Major Compounds
Incline Bench Press | 5×5
Weighted Chin-up | 5×5
Accessory Movements
Flat Dumbbell Bench Press | 4×8-10
Seated Cable Rows | 4×8-10
Seated DB Lateral Raises | 3×12-15
Cable Face Pulls | 3×12-15
Most people will train two days in a row, take one day off, and then finish the week with two more training days.
For a more advanced version of this type of setup, ideally you would train the deadlift on your next lower day with a light squat movement coming afterward. On upper days, you could switch up the order of the exercises to hit the back muscle groups first instead of the chest/shoulders.
Major Compounds
Incline Bench Press | 5×5
Weighted Chin-up | 5×5
Accessory Movements
Flat Dumbbell Bench Press | 4×8-10
Seated Cable Rows | 4×8-10
Seated DB Lateral Raises | 3×12-15
Cable Face Pulls | 3×12-15
Most people will train two days in a row, take one day off, and then finish the week with two more training days.
For a more advanced version of this type of setup, ideally you would train the deadlift on your next lower day with a light squat movement coming afterward. On upper days, you could switch up the order of the exercises to hit the back muscle groups first instead of the chest/shoulders.