Upper Lower Split: The Complete 2026 Guide
The Upper Lower split is one of the most balanced and sustainable training approaches for building muscle. Here's everything you need to know.
What Is Upper Lower?
Upper Lower organizes training into two workout types:
- Upper Day: Chest, back, shoulders, biceps, triceps
- Lower Day: Quads, hamstrings, glutes, calves
Typically run as a 4-day program: Upper, Lower, Rest, Upper, Lower, Rest, Rest.
Why Upper Lower Works
1. Optimal Frequency
Each muscle group is trained twice per week - the sweet spot for hypertrophy according to research.
2. Adequate Recovery
With 2-3 days between sessions for each muscle group, you're fully recovered before training again.
3. Balanced Volume
Upper and lower body get equal attention, preventing the common issue of overdeveloped upper body and underdeveloped legs.
4. Time Efficient
4 days per week is manageable for most schedules while still providing excellent results.
Sample 4-Day Upper Lower Routine
Upper A (Horizontal Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 6-8 |
| Barbell Row | 4 | 6-8 |
| Seated Dumbbell Press | 3 | 8-10 |
| Cable Rows | 3 | 10-12 |
| Lateral Raises | 3 | 12-15 |
| Tricep Pushdowns | 2 | 10-12 |
| Barbell Curls | 2 | 10-12 |
Lower A (Quad Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 6-8 |
| Romanian Deadlift | 3 | 8-10 |
| Leg Press | 3 | 10-12 |
| Leg Curls | 3 | 10-12 |
| Leg Extensions | 2 | 12-15 |
| Calf Raises | 4 | 12-15 |
Upper B (Vertical Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Overhead Press | 4 | 6-8 |
| Pull-Ups or Lat Pulldown | 4 | 6-10 |
| Incline Dumbbell Press | 3 | 8-10 |
| Cable Pullovers | 3 | 10-12 |
| Face Pulls | 3 | 15-20 |
| Overhead Tricep Extension | 2 | 10-12 |
| Hammer Curls | 2 | 10-12 |
Lower B (Posterior Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 4 | 5 |
| Front Squat or Hack Squat | 3 | 8-10 |
| Bulgarian Split Squats | 3 | 10-12 per leg |
| Leg Curls | 3 | 10-12 |
| Hip Thrusts | 3 | 10-12 |
| Calf Raises | 4 | 12-15 |
Weekly Schedule Options
Option 1: Monday/Tuesday/Thursday/Friday
- Monday: Upper A
- Tuesday: Lower A
- Wednesday: Rest
- Thursday: Upper B
- Friday: Lower B
- Weekend: Rest
Option 2: Every Other Day
- Day 1: Upper A
- Day 2: Rest
- Day 3: Lower A
- Day 4: Rest
- Day 5: Upper B
- Day 6: Rest
- Day 7: Lower B
- Day 8: Rest (cycle repeats)
Option 3: 3-Day Rotation (for busy schedules)
- Week 1: U-L-U
- Week 2: L-U-L
- (Continue alternating)
Upper Lower vs. Push Pull Legs
| Factor | Upper Lower | Push Pull Legs |
|---|---|---|
| Days per week | 4 | 5-6 |
| Muscle frequency | 2x/week | 2x/week |
| Session length | 60-75 min | 45-60 min |
| Volume per session | Higher | Lower |
| Best for | Busy schedules | Those with more time |
Choose Upper Lower if:
- You can only train 4 days per week
- You prefer longer, more complete sessions
- You're an intermediate lifter
Choose PPL if:
- You can train 5-6 days per week
- You prefer shorter, more focused sessions
- You want more volume for weak points
How to Progress on Upper Lower
Progressive Overload Strategies
- Add Weight: When you hit the top of your rep range, add 5 lbs next session
- Add Reps: Start at the low end of the range, build to the top
- Add Sets: When progress stalls, add a set to key exercises
Tracking with NuJourney
Log every workout to track:
- Weight used per exercise
- Total reps completed
- Volume over time
NuJourney's progressive overload analytics show if you're actually getting stronger.
Common Upper Lower Mistakes
1. Neglecting Rear Delts and Upper Back
Upper days can become chest and bicep focused. Include:
- Face pulls
- Rear delt flyes
- Plenty of rowing movements
2. Doing Too Much Arm Isolation
Your arms get worked during compound movements. 2-3 sets of direct arm work per session is plenty.
3. Skipping Unilateral Leg Work
Bulgarian split squats and lunges address muscle imbalances. Include at least one unilateral movement per lower session.
4. Same Exercises Both Days
Upper A and Upper B should have different exercises (or at least different rep ranges) to provide varied stimulus.
Who Should Run Upper Lower?
Best for:
- Intermediate lifters (6+ months experience)
- Those with 4 days per week to train
- People who want balanced physique development
- Those transitioning from full body programs
Consider alternatives if:
- You can train 6 days per week (try PPL)
- You're a complete beginner (try 3-day full body)
- You have specific weak points that need extra attention
FAQs
Can beginners do Upper Lower?
Yes, but a 3-day full body program might be more appropriate initially. After 3-6 months of consistency, Upper Lower is excellent.
How long should each session take?
60-75 minutes including warm-up. If you're going much longer, consider trimming volume or reducing rest times.
What about abs?
Add 2-3 sets of ab work at the end of 2-3 sessions per week. Planks, hanging leg raises, and cable crunches are solid choices.
Can I add a 5th day?
Yes - make it an "arms and shoulders" or "weak point" day. But 4 days is plenty for most people.
Start Tracking Your Upper Lower
Ready to run Upper Lower with proper tracking? NuJourney lets you log every workout and see your progressive overload over time.
Free tier includes:
- Unlimited workout logging
- 7-day analytics
- Custom exercise creation
Premium ($12.99/month or $79.99/year) adds:
- 90-day analytics
- Progressive overload tracking
- Custom training programs