Upper/Lower Split: Alternating Upper and Lower Body
Upper body, lower body, rest – the upper/lower split trains every muscle twice a week with just four training days. Here is how it works, with a sample plan and tips.
By TrackRaise Redaktion · · updated · 3 min read
The upper/lower split divides your training into two halves: one day for your upper body and one for your lower body. With four sessions a week, every muscle gets trained twice – with enough rest in between. That makes it one of the most balanced plans for anyone past the beginner stage.
What goes on which day
- Upper: chest, back, shoulders, biceps and triceps.
- Lower: quads, hamstrings, glutes and calves – your core fits well here too.
Because the upper body has more muscle groups, upper days are usually a little longer. Lower day, with squats and deadlifts, is often the tougher one.
Tip: set up the four sessions as plans in the TrackRaise app – after every workout you'll see whether you've improved on last week.
Weekly schedule
| Day | Training |
|---|---|
| Monday | Upper A |
| Tuesday | Lower A |
| Wednesday | Rest |
| Thursday | Upper B |
| Friday | Lower B |
| Weekend | Rest |
Days A and B differ in exercises or focus: A heavier with fewer reps, B a little lighter with more reps. That way every muscle gets a varied stimulus.
Sample plan
Upper A
| Exercise | Sets × reps |
|---|---|
| Bench press | 4 × 6–8 |
| Barbell row | 4 × 6–8 |
| Standing overhead press | 3 × 8–10 |
| Lat pulldown | 3 × 10–12 |
| Barbell curl | 2 × 10–12 |
| Cable triceps pushdown | 2 × 10–12 |
Lower A
| Exercise | Sets × reps |
|---|---|
| Squat | 4 × 6–8 |
| Romanian deadlift | 3 × 8–10 |
| Leg press | 3 × 10–12 |
| Lying leg curl | 3 × 10–12 |
| Standing calf raise | 3 × 12–15 |
Upper B
| Exercise | Sets × reps |
|---|---|
| Incline dumbbell press | 3 × 8–12 |
| Pull-up | 3 × 6–10 |
| Seated cable row | 3 × 10–12 |
| Lateral raise | 3 × 12–15 |
| Face pull | 3 × 12–15 |
| Hammer curl | 2 × 10–12 |
Lower B
| Exercise | Sets × reps |
|---|---|
| Deadlift | 3 × 5 |
| Bulgarian split squat | 3 × 8–10 per leg |
| Hip thrust | 3 × 8–12 |
| Leg extension | 3 × 12–15 |
| Standing calf raise | 3 × 12–15 |
Who is it for?
The upper/lower split works well if you can train four days a week and want more structure than a full-body plan. It's easy to follow, simple to adapt around holidays and spreads the load evenly. If you only have two or three days, a full-body plan is usually the better choice.
How to get stronger
- Progress: once you hit the top of the rep range in all sets, add a little weight next time.
- Rest: 2–3 minutes on heavy compound lifts, 60–90 seconds on accessories.
- Order: the heaviest exercise comes first, while you're fresh.
- Write it down: only then can you see whether your weights really go up.
Common mistakes
- Overloading upper days: two to three sets are enough for arms and shoulders; the big lifts do the main work.
- Half-hearted lower days: your legs in particular benefit from heavy compound lifts – take them seriously.
- Two lower days in a row: leave at least one day in between so your legs can recover.
Frequently asked questions
How many days does the upper/lower split need?
In its classic form four days a week. Three days in rotation also works (upper, lower, upper – and lower, upper, lower the following week).
Is it suitable for beginners?
Yes, once the main lifts feel solid. Complete newcomers often start with a full-body plan and switch after a few months.
Can I train upper and lower on consecutive days?
Yes, that's common: upper and lower body use different muscles. Just don't put two identical days back to back.
The TrackRaise editorial team writes about strength training, exercises and programming – practical and easy to follow.
