Upper/Lower Workout Split
The Upper/Lower split trains your upper body and lower body on separate days, four times a week, so each muscle group gets worked twice. This plan gives you the weekly schedule, full upper and lower workouts with sets and reps, and a clear way to add weight over time. Build it in Trackist, log every set, and share it with your training partners.
What is the Upper/Lower split?
The Upper/Lower split divides your training into upper-body days and lower-body days. Over four sessions a week, you train your upper body twice and your lower body twice. This hits each muscle group with a frequency of about twice per week, which research consistently links to strong muscle and strength gains, while keeping each workout focused and manageable.
It is a great middle ground between a 3-day full-body plan and a 6-day body-part split. Four days a week fits most schedules, and the two-day recovery between matching sessions suits both newer and intermediate lifters.
The Upper/Lower weekly schedule
| Day | Focus |
|---|---|
| Monday | Upper A (strength focus) |
| Tuesday | Lower A (squat focus) |
| Wednesday | Rest |
| Thursday | Upper B (hypertrophy focus) |
| Friday | Lower B (deadlift focus) |
| Saturday | Rest |
| Sunday | Rest |
The full workout
Upper A and Upper B
| Exercise | Sets | Reps |
|---|---|---|
| Barbell bench press | 4 | 5-8 |
| Barbell or pendlay row | 4 | 6-8 |
| Overhead press | 3 | 8-10 |
| Lat pulldown | 3 | 8-12 |
| Lateral raise | 3 | 12-15 |
| Biceps curl | 2 | 10-12 |
| Triceps pushdown | 2 | 10-12 |
On Upper B, shift the emphasis toward hypertrophy: use the overhead press as your main strength lift for 4 sets of 6-8, run the bench in the 8-12 range, and swap the barbell row for a chest-supported row.
Lower A and Lower B
| Exercise | Sets | Reps |
|---|---|---|
| Barbell back squat | 4 | 5-8 |
| Romanian deadlift | 3 | 8-10 |
| Leg press or walking lunge | 3 | 10-12 |
| Leg curl | 3 | 10-15 |
| Standing calf raise | 4 | 12-15 |
On Lower B, lead with the conventional deadlift for 3 to 4 sets of 4-6, then move to a front squat or hack squat for 3 sets of 8-10 so the two lower days complement each other.
Rest about two to three minutes after heavy compounds and 60 to 90 seconds after isolation work.
How to progress
Progressive overload drives this plan. Use double progression: stay in the prescribed rep range, and once you complete the top of the range for all sets with solid form, add weight next time and build back up from the bottom of the range.
For the heavier strength lifts in the 5-8 range, add small jumps of 5 to 10 pounds on lower-body lifts and 2.5 to 5 pounds on upper-body lifts when you hit your reps. Keep one to three reps in reserve on most working sets so you can recover across four sessions a week. If progress stalls for two weeks on a lift, hold the weight until you clear all reps, or take a light deload week at about 90 percent of your usual loads to reset.
Track this plan in Trackist
Trackist is built to run a split like this set by set. Add Upper A, Lower A, Upper B, and Lower B once, then open the right day at the gym and log weight, reps, RPE, rest, and notes as you train. The instant feedback surfaces your previous numbers for each lift, so applying double progression is as simple as beating last session.
The split is easier to sustain with partners. Share the plan with friends through an invite code, and everyone follows the same four-day structure while keeping their own logs and progress. Use the body weight and measurement charts to track your trends, and add your best version of the plan to the community leaderboard.
See how training partners use shared plans in the gym buddies guide, and find more split breakdowns on the Trackist blog.
Frequently asked questions
Is the Upper/Lower split better than PPL?
Neither is strictly better. Upper/Lower fits four days a week and trains each muscle twice, while PPL usually needs six days for the same frequency. Choose Upper/Lower if you want fewer sessions, and PPL if you prefer more volume spread across more days.
How many days a week is the Upper/Lower split?
This plan runs four days a week, with two upper-body days and two lower-body days. The schedule places rest days so matching sessions are spaced about three to four days apart for recovery.
Can beginners do an Upper/Lower split?
Yes. Upper/Lower works for late beginners and intermediates who can commit to four sessions a week. If you are brand new to lifting, a 3-day full-body plan is usually a better starting point before moving to this split.
Can I share an Upper/Lower plan with friends in Trackist?
Yes. Build the four sessions once, then send your invite code to training partners. Everyone follows the same split while keeping separate logs and progress, so you can stay consistent and compare numbers on the leaderboard.
Run this plan with your friends
Build this plan in Trackist, share it with your training partners via an invite code, and track every set. Free to try on iOS and Android.
