The Upper Lower Split: Workout Program
Overview
Finding a good workout routine is critical for anyone trying to achieve their fitness goals, whether those goals are to build muscle, lose weight, or reach a certain level of strength.
The Upper Lower split is a fantastic option for bodybuilders, and anyone looking to put on muscle and achieve their desired physique. Maintaining a number of pros, cons, and interesting features, we’ll include a full workout program for the split before discussing everything you need to know about the routine.
Upper Lower Split: Workout Program
Upper Body Workout 1
Barbell Bench Press
4 sets of 8 reps.
Deadlift
4 sets of 6 reps
Chest Fly - Pec Deck
3 sets of 10 reps
Single Arm Lat Pulldown, you can do double arm if you prefer, I find single arm better
3 sets of 10 reps
Barbell Overhead Press
3 sets of 10 reps
Cable Hammer Curls
3 sets of 8 reps
Tricep Skull Crusher
3 sets of 12 reps
Lower Body Workout 1
Squats
4 sets of 8 reps
Leg Extensions
3 sets of 12 reps
Quad Focused Leg Press (feet low on the platform)
3 sets of 8 reps
Calf Raises
3 sets of 15 reps
Bulgarian Split Squats
3 sets of 10 reps
Goblet Squats
3 sets of 10 reps
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Upper Body Workout 2
Pull Ups (you can use assistance bands if you need help at first)
3 sets 8 - 10 reps (increase to 12 and so on once you can do 10 easily)
Dumbbell Bench Press
3 sets of 8 reps
Incline Dumbbell Curls
3 sets of 10 reps
Lateral Raises
3 sets of 12 reps
Machine Cable Row (can also be done with dumbbells)
3 sets of 15 reps
Military Shoulder Press
3 sets of 10 reps
Preacher Curls
3 sets of 8 reps
Lower Body Workout 2
Squats
4 sets of 8 reps
Leg Curl
3 sets of 12 reps
Hamstring Focused Leg Press
3 sets of 8 reps
Romanian Deadlifts (RDLs)
4 sets of 6 reps
Walking Lunges
3 sets of 10 reps
Calf Raises
4 sets of 15 reps
And there you have it! 4 quality workouts that’ll allow you to reach your fitness goals in an efficient and enjoyable manner.
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What is the Upper Lower Split?
The Upper Lower split is potentially the best workout routine for building muscle. It combines crucial factors that contribute to muscle growth, such as time under tension, muscle hypertrophy, and exercise variation, to help weightlifters enjoy an organised and efficient workout that’ll help them reach their fitness goals. Let’s go through some of the pros and cons of the split.
Optimized Training Frequency - Pro
Arguably the biggest upside associated with the upper lower split is its optimization of training frequency, which is discussed in detail on the webpage linked here. The split allows for each muscle group to be hit at least twice a week, in just 4 workouts. This is exceptional in comparison to other workouts, meaning that you can build muscle and reach your goals by doing just 4 workouts per week.
Time Flexibility - Pro
The upper lower split is also great in terms of time flexibility, as most lifters only need to do 4 workouts per week. Other prevalently used training splits, like the push pull legs workout routine (which we’ve discussed deeply in this article), demand 5 or 6 days of training per week for lifters to reach their fitness goals. The upper lower split doesn’t require this much training.
Convenient Configuration - Pro
In simple terms, the upper lower split allows certain muscle groups like your chest and back to be trained on one day, while other muscle groups like your core and legs can be trained on another day. Another benefit that comes with this is the fact that you can switch up the exercises you’re doing for each upper and lower workout, you could have one of your upper body workouts more focused on your back and biceps, while the other more focused on your chest and triceps.
Allows for plenty of Recovery - Pro
Recovery is one of the most neglected aspects of weightlifting. Going hand in hand with the time flexibility point, doing fewer workouts each week ensures your muscles have ample time to recover. This is a massive positive in the context of bodybuilding, and can be capitalised on by good eating habits and getting lots of sleep.
Longer Workouts - Con
The primary downside of the upper lower split is its greater workout length. You’ll need at least 1 and a half hours to carry out a proper upper or lower body workout, as opposed to just 1 hour for a push, pull, or muscle group focused (arm /chest/back/legs) workout.
Potential Muscle Imbalance - Con
The upper lower split can also be problematic because of the risks it poses towards creating a muscle imbalance. Due to the high intensity training exerted onto all upper and lower body muscle groups during their workouts, certain muscles may grow at a faster or slower rate than others, leading to imbalances which can be frustrating to overcome.
How is it structured?
Rather surprisingly, the upper-lower split functions off two different types of workouts. An upper body workout, and a lower body workout. Another great aspect of the split is the facts that these workouts allow for plenty of variation in terms of exercises you can perform during each of these workouts, considered they’re only separated into two categories (this will be noticeable in the workout programs we attach to this article).
The upper body workouts are structured around your chest, back, shoulders, and arms, while the lower body workouts are structured around your quads, hamstrings, glutes, and calves. It’s best to include a number of compound movement (exercises that train multiple muscles simultaneously) into your workouts to maximise muscle growth. These include the bench press, squat, deadlift, and pull up.
Rep Ranges
Rep ranges are an important aspect of weight training which serve different purposes depending on which one you select. In most bodybuilding splits, hypertrophy is the main priority, this will also be noticeable in the program we’ll provide. Here’s a lowdown on how they work:
4 - 6 reps are optimal for increasing strength and power
8 - 12 reps are optimal for muscle hypertrophy (building muscle)
12 - 20 reps are optimal for endurance and muscular stamina
It’s best to do 3 or 4 sets of these. That’s the general consensus among fitness gurus and professionals.
Organise according to your week
An upper lower split generally demands 4 workouts per week, however I add an extra upper session and do 5 per week. Each workout generally includes 6 - 8 exercises. Here’s how you could structure your week if you’re looking to do 4 workouts as part of your routine.
Monday: Upper
Tuesday: Lower
Wednesday: Rest
Thursday: Upper
Friday: Rest
Saturday: Lower
Sunday: Rest
Who should use an Upper Lower split?
The upper lower split is suitable for many lifters, however it’s parameters and demands may be difficult for some people to meet. To help ensure you find the best split possible for you, we’ll discuss some factors of the split. See if they resonate with your visions and schedule.
The split is great for those not looking to go to the gym frequently (4 per week)
However, this demands longer workouts if you’re looking to maximise gains
If you’re looking to take bodybuilding seriously, we’d recommend this routine, or the push pull legs split to do so
Not as suitable for those focused on athletic training and agility, most directed towards building muscle
Young to middle aged people (male or female) are highly capable of benefiting from an upper lower split
Older people may struggle to sustain their strength throughout the long workouts, muscle fatigue will set in faster
Hopefully these suggestions and assurances provide you with the clarification you needed as to what workout routine you’ll adopt. If you’re still not sure, or curious of what exercises you may be performing, check out this sample workout program for the upper lower split.
To Conclude
The Upper Lower Split is a great workout routine that’ll help you build muscle and reach your fitness goals. It offers a number of unmatchable upsides, like plentiful recovery, great pumps, and convenient configuration. We hope this article has provided you with the information you required to find your chosen split so that you can get in the gym and lift weights!