The Upper/Lower Split for Hypertrophy: 3, 4, 5 & 6-Day Workouts

Of all the training programs I’ve used over the years, the upper/lower split is one of my favorites.

It’s simple. It’s flexible. And it can be used by just about anyone to achieve many different goals – building muscle, getting stronger, or even just retaining muscle while you drop fat.

Here’s what’s covered:

• What is an Upper/Lower Split?
• 4-Day Upper/Lower Split Routine
• Upper Body Workout 1
• Lower Body Workout 1
• Upper Body Workout 2
• Lower Body Workout 2
• 4-Day Upper/Lower Split: The Short Version
• 4-Day Upper/Lower Split for Strength
• 5-Day Upper/Lower Split Routine
• Upper Body Workout 3
• Lower Body Workout 3
• 3-Day Upper/Lower Split Routine
• 6-Day Upper/Lower Split Routine

What is an Upper/Lower Split?

With an upper/lower split, you train the muscles in your lower body and upper body on separate days.

An upper body workout will normally hit your chest, back, shoulders, biceps and triceps, while the lower body workout works your quadriceps, hamstrings, glutes and calves.

Technically, the lower back is part of your upper body. However, because the lower back is heavily involved in exercises like the squat and deadlift, which fall on lower body day, I’ve grouped the lower back in with the lower body.

Upper Body Muscle Groups

• Chest
• Upper Back
• Shoulders
• Triceps
• Biceps

Lower Body Muscle Groups

• Quadriceps
• Hamstrings
• Glutes
• Calves
• Lower Back

Upper Body Exercises

The upper body workouts involve mainly pressing exercises, such as the bench press (both flat and incline) and overhead press (both barbell and dumbbell), pulling exercises like pulldowns and rows, along with some isolation exercises for the biceps and triceps.

• Bench Press
• Incline Dumbbell Press
• Dumbbell Flyes
• Lat Pulldown
• Pull-Ups
• Single-Arm Dumbbell Row
• T-Bar Row
• Overhead Dumbbell Press
• Lateral Raise
• Triceps Pressdown
• Overhead Triceps Extension
• Incline Curl
• Hammer Curl

Lower Body Exercises

The lower body workouts involve exercises like the squat, leg press, leg extension, Bulgarian split squat, leg curl, Romanian deadlift and calf raise. You can throw in ab work whenever you want, normally I like to do it on lower body days.

• Squat
• Hack Squat
• Leg Press
• Bulgarian Split Squats
• Leg Extension
• Deadlift
• Romanian Deadlift
• Lying Leg Curl
• Seated Leg Curl
• Standing Calf Raise

Upper Body Workout Routine

Here’s what a typical upper body workout might look like:

• Chest: 2 exercises (e.g bench press, incline dumbbell press)
• Back: 2 exercises (e.g. pull up, barbell row)
• Shoulders: 1-2 exercises (e.g. overhead press, lateral raise)
• Biceps: 1-2 exercises (e.g. incline curl, hammer curl)
• Triceps: 1-2 exercises (e.g. pressdown, overhead triceps extension)

Lower Body Workout Routine

Here’s what a typical lower body workout might involve:

• Quadriceps: 2 exercises (e.g. parallel squat, leg extension)
• Hamstrings: 2 exercises (e.g. Romanian deadlift, leg curls)
• Calves: 1-2 exercises (e.g. standing calf raise, seated calf raise)
• Abs: 1-2 exercises (e.g. rollouts, weighted crunch)

Exercises like squats, leg presses and split squats will hit the glutes as well as the quads. As such, it’s not strictly necessary to do additional exercises for the glutes. But if you do want to train the glutes directly, an exercise like the barbell or banded hip thrust will do the job.

The Upper/Lower Split for Hypertrophy

With the standard upper/lower split routine, which involves training four days a week, you hit each muscle group twice every week.

Training a muscle once a week can and will make that muscle bigger. However, for most people at least, it’s probably the least effective way to train.

The majority of research out there shows that the major muscles should be trained at least twice a week in order to maximize growth [1].

Why does training a muscle twice a week or more work better than training it once a week?

The key driving force behind muscle growth is muscle protein synthesis, which refers to the creation of new muscle protein. And it’s the gradual accumulation of these proteins that makes your muscles bigger [2].

After you train, your body gets busy synthesizing new muscle protein. However, this process doesn’t continue indefinitely, and the rate of protein synthesis soon drops back to normal [3].

More interesting still, the rise in protein synthesis after a workout peaks earlier and returns to normal more quickly the longer you’ve been training [4]. That’s one reason why working a muscle group just once a week becomes less effective over time.

In other words, a muscle might spend a day or so “growing” after a workout. But leaving a full seven days before you train that muscle again means that several additional opportunities to stimulate hypertrophy have passed you by.

One of the other reasons I like the upper/lower split so much is its flexibility. You can set up your training week in various different ways, depending on your goals and the time you have available to train.

4-Day Upper/Lower Split Routine

The 4-day workout split is the default version of the upper/lower split. You hit the upper body on Monday, lower body on Tuesday, then take Wednesday off. Thursday is upper body, Friday is lower body and you have the weekend off. Each muscle group is trained twice a week.

Monday: Upper Body
Tuesday: Lower Body
Wednesday: Off
Thursday: Upper Body
Friday: Lower Body
Saturday: Off
Sunday: Off

Here’s what each training day looks like. The numbers in brackets tell you how long to rest between each set.

Upper Body Workout 1

• Bench Press 3 sets x 5-8 reps [3 mins]
• Wide Grip Lat Pulldown 3 sets x 12-15 reps [2 mins]
• Incline Dumbbell Press 3 sets x 8-12 reps [2 mins]
• Seated Row 3 sets x 8-12 reps [2 mins]
• Overhead Press 3 sets x 8-12 reps [2 mins]
• Incline Curl 3 sets x 8-12 reps [90 seconds]
• Triceps Pressdown 3 sets x 8-12 reps [90 seconds]

Lower Body Workout 1

• Squat 3 sets x 5-8 reps [3-5 mins]
• Romanian Deadlift 3 sets x 8-12 reps [2-3 mins]
• Leg Extension 3 sets x 12-15 reps [90 seconds]
• Seated Leg Curl 3 sets x 8-12 reps [2 mins]
• Standing Calf Raise 4 sets x 5-8 reps [2 mins]

Upper Body Workout 2

• Dumbbell Bench Press 3 sets x 8-12 reps [2 mins]
• Chin-up OR Close Grip Lat Pulldown 3 sets x 8-12 reps [2 mins] *
• Dumbbell Flyes 3 sets x 12-15 reps [90 seconds]
• Dumbell Row 3 sets x 5-8 reps [2 mins]
• Lateral Raise 3 sets x 12-15 reps [90 seconds]
• Standing Dumbbell Curl 3 sets x 12-15 reps [90 seconds]
• Lying EZ Bar Triceps Extension 3 sets x 12-15 reps [90 seconds]

* If you’re doing chin-ups rather than pulldowns, just aim for as many good reps as possible.

Lower Body Workout 2

• Deadlift 4 sets x 5-8 reps [3-5 mins]
• Leg Press 4 sets x 8-12 reps [2-3 mins]
• Bulgarian Split Squat 3 sets x 8-12 reps [2 mins]
• Lying/Seated Leg Curl 4 sets x 12-15 reps [2 mins]
• Seated Calf Raise 4 sets x 12-15 reps [2 mins]

The days that you train aren’t set in stone. If you miss a workout, you can move it to the following day. Skip the Friday lower body workout, for example, and you can just push it back to Saturday.

Monday: Upper Body
Tuesday: Lower Body
Wednesday: Off
Thursday: Upper Body
Friday: Off
Saturday: Lower Body
Sunday: Off

Or, if you prefer to train at the weekends, your week might look like this.

Monday: Off
Tuesday: Upper Body
Wednesday: Off
Thursday: Lower Body
Friday: Off
Saturday: Upper Body
Sunday: Lower Body

There’s nothing to stop you switching the order of the workouts so that you train your lower body first, turning it into a lower/upper split.

In fact, I prefer doing my lower body workouts first. Training the legs is hard work, much harder than training the upper body. I like coming into a lower body workout fresh from a day or two of complete rest.

4-Day Upper/Lower Split: The Short Version

If you’re pushed for time, The Short Version of the 4-day upper/lower split involves just three exercises in each workout. It’s the type of thing you should be able to get done in your lunch hour, or before you go to work in the morning.

There’s no direct arm work, as the biceps and triceps are involved when you train your back, chest and shoulders.

Your arms won’t grow as quickly had you trained them directly, but you should see some growth in the biceps and triceps nonetheless. You can throw in some work for the abs on your off days, or at the end of a workout you have the time.

Upper Body Workout 1

A1 – Bench Press 5 sets x 5-8 reps [2-3 mins]
A2 – Wide Grip Lat Pulldown 5 sets x 12-15 reps [2 mins]
Overhead Press 3 sets x 8-12 reps [2 mins]

Lower Body Workout 1

Squat 5 sets x 5-8 reps [3-5 mins]
A1 – Romanian Deadlift 4 sets x 8-12 reps [2-3 mins]
A2 – Standing Calf Raise 4 sets x 5-8 reps [2 mins]

Upper Body Workout 2

A1 – Incline Dumbbell Press 5 sets x 8-12 reps [2 mins]
A2 – Seated Cable Row 5 sets x 8-12 reps [2 mins]
Lateral Raise 3 sets x 12-15 reps [2 mins]

Lower Body Workout 2

Leg Press 5 sets x 8-12 reps [3-4 mins]
A1 – Lying/Seated Leg Curl 4 sets x 12-15 reps [2 mins]
A2 – Seated Calf Raise 4 sets x 12-15 reps [2 mins]

You’ll notice that some of the exercises are labelled with A1 and A2. That means you have the option of pairing those exercises, which in turn saves you time in the gym.

What does that mean exactly?

Normally when you’re lifting weights, you do a set… rest for a couple of minutes or so… do the next set… rest for a couple of minutes… do the next set…. rest… and so on.

But with paired sets [also known as supersets], instead of resting between sets, you do an exercise for another set of muscles.

For example, you’d do an exercise for your chest [like the Incline Dumbbell Press], rest for 30-60 seconds, do an exercise for your back [like the Seated Row], rest for 30-60 seconds, then go back to the Incline Dumbbell Press again, and so on.

Here’s an example of how it might look:

Set 1: Incline Dumbbell Press
Rest for 30-60 seconds
Set 1: Seated Row
Rest for 30-60 seconds
Set 2: Incline Dumbbell Press
Rest for 30-60 seconds
Set 2: Seated Row
Rest for 30-60 seconds
Set 3: Incline Dumbbell Press
Rest for 30-60 seconds
Set 3: Seated Row
Rest for 30-60 seconds
Set 4: Incline Dumbbell Press
Rest for 30-60 seconds
Set 4: Seated Row
Rest for 30-60 seconds
Set 5: Incline Dumbbell Press
Rest for 30-60 seconds
Set 5: Seated Row

You don’t need to rush from one exercise to the other. Give yourself a bit of time to catch your breath and set yourself up properly.

As well as saving time, antagonistic paired sets do have the potential to enhance your performance in the gym. In one study, a group of trained men was able to do significantly more reps on the leg extension when they did the leg curl beforehand [10].

In fact, the men were able to crank out, on average, three additional reps on the leg extension machine when they did leg curls immediately, 30 seconds or 60 seconds earlier.

If you end up resting longer between sets than the prescribed amount, that’s fine. In most cases, you’re better off with longer rest periods between sets, rather than not getting enough.

4-Day Upper/Lower Split for Strength

Powerlifters have long used upper/lower split routines to build strength, and it works very well for this purpose.

Pressing exercises (bench press and overhead press) are done on upper body days, as well as any assistance work for the upper back, shoulders and triceps. On lower body days, it’s the deadlift and squat, along with any assistance exercises for the quads, hamstrings and abs.

Here’s what a 4-day workout split focused on building strength in the bench press, squat, press and deadlift might look like.

Monday

• Bench Press 5 sets x 3-5 reps [3-5 mins]
• Rack Press 4 sets x 6 reps [2-3 mins]
• + Assistance work for upper back/shoulders/triceps

Tuesday

• Squat 5 sets x 3-5 reps [3-5 mins]
• Romanian Deadlift 4 sets x 6 reps [2-3 mins]
• + Assistance work for quads/hamstrings/abs

Thursday

• Press 5 sets x 3-5 reps [3-5 mins]
• Close-Grip Bench Press 4 sets x 6 reps [2-3 mins]
• + Assistance work for upper back/shoulders/triceps

Friday

• Deadlift 4 sets x 3-5 reps [3-5 mins]
• Front Squat 4 sets x 6 reps [2-3 mins]
• + Assistance work for quads/hamstrings/abs

RELATED: The PHUL Workout: Power, Hypertrophy, Upper, Lower

5-Day Upper/Lower Split Routine

The 4-day version of the upper/lower split works well for a lot of people. Followed consistently, it can deliver gains in size and strength for many months, if not years.

However, let’s assume that you’ve been following an upper/lower split for some time, your progress has stalled, and you want to try ramping up your training volume to get things moving in the right direction.

Problem is, you don’t want to make the workouts last longer than they already do.

How do you do it?

The solution is to ramp up the training frequency, and add a fifth training day.

In the first week, you’d do three upper and two lower body workouts, then two upper and three lower body workouts the following week.

Week 1
Monday: Upper Body
Tuesday: Lower Body
Wednesday: Off
Thursday: Upper Body
Friday: Lower Body
Saturday: Upper Body
Sunday: Off

Week 2
Monday: Lower Body
Tuesday: Upper Body
Wednesday: Off
Thursday: Lower Body
Friday: Upper Body
Saturday: Lower Body
Sunday: Off

In week three, the upper body workout ends up back on Monday, and you start the cycle all over again.

The higher frequency of training works well if you have the capacity to recover from the stresses of training five days a week. But not everyone can do it, so approach with caution.

If the upper body is your priority, you can also use that fifth workout day to focus exclusively on your chest, back, shoulders and arms. That is, you’d train your upper body three times a week, while your lower body is hit twice.

On the flip side, if your lower body needs some extra work, that fifth training day can be devoted to your quads, hamstrings and calves.

Here’s what that extra fifth workout might look like.

Upper Body Workout 3

Cable Decline Chest Press 4 sets x 12-15 reps [2 mins]
Single-arm Cable Row 4 sets x 12-15 reps [2 mins]
Face Pulls 3 sets x 15-20 reps [90 seconds]
Concentration Curl 3 sets x 12-15 reps [90 seconds]
Overhead Triceps Extension 3 x 12-15 reps [90 seconds]

Lower Body Workout 3

Leg Press 2 sets x 12-15 reps [2-3 mins]
Leg Extension 2 sets x 12-15 reps [90 seconds]
Lying/Seated Leg Curl 2 sets x 12-15 reps [90 seconds]
Romanian Deadlift 2 sets x 8-12 reps [2-3 mins]
Standing Calf Raise 4 sets x 15-20 reps [2 mins]

The 5-day upper/lower split does involve training three days straight without a rest day. Although some folks can get away with it, I much prefer taking a day of rest for every two days of hard training.

One way around the problem is to use a modified version of the 5-day upper/lower split, where you train for two days followed by one day off, and keep repeating the process.

This way, you’d lift weights five days a week in weeks one and two, and four days a week in the third week. The upside with this version is that you don’t have to train three days in a row without getting a day off. Here’s what it looks like.

Week 1
Monday: Upper Body
Tuesday: Lower Body
Wednesday: Off
Thursday: Upper Body
Friday: Lower Body
Saturday: Off
Sunday: Upper Body

Week 2
Monday: Lower Body
Tuesday: Off
Wednesday: Upper Body
Thursday: Lower Body
Friday: Off
Saturday: Upper Body
Sunday: Lower Body

Week 3
Monday: Off
Tuesday: Upper Body
Wednesday: Lower Body
Thursday: Off
Friday: Upper Body
Saturday: Lower Body
Sunday: Off

Then in the fourth week, you’d start the cycle all over again. The main downside is that the workouts aren’t on set days, so you’ll need a flexible schedule to pull this one off.

NOTE: If you’re able to train five days a week, a 5-day push/pull/legs routine is also worth looking into.

3-Day Upper/Lower Split Routine

You can also take the standard 4-day upper/lower split, insert an extra day of rest, and turn it into a 3-day routine. This works well if you’re busy and don’t have the time for a 4-day workout split. Over the course of a month, each muscle group is worked an average of 1.5 times per week rather than twice.

Week 1
Monday: Upper Body
Tuesday: Off
Wednesday: Lower Body
Thursday: Off
Friday: Upper Body
Saturday: Off
Sunday: Off

Week 2
Monday: Lower Body
Tuesday: Off
Wednesday: Upper Body
Thursday: Off
Friday: Lower Body
Saturday: Off
Sunday: Off

In week three, the upper body workout ends up back on Monday, and you start the cycle all over again.

The Upper/Lower/Full Hybrid

If you want to train three times a week, but you still want to hit each muscle group twice a week, you can also combine an upper/lower split with a full-body workout to create an upper/lower/full hybrid.

You train your upper body on Monday and the lower body on Wednesday. Then, you do a full-body on Friday. Each muscle group is trained twice a week.

Here’s what it looks like:

Monday: Upper Body
Tuesday: Off
Wednesday: Lower Body
Thursday: Off
Friday: Full Body
Saturday: Off
Sunday: Off

Because you’re only training three days a week, the upper/lower/full hybrid gives you plenty of flexibility in terms of what days of week you train. That is, you can move the workouts around to fit your schedule, just as long as you give yourself a day of rest both before and after the full-body workout.

For example, if you’ve got a busy week coming up, and you know you won’t make it to the gym on Wednesday, Thursday or Friday, you can get the upper and lower body training sessions out of the way on Monday and Tuesday, then do the full-body workout at the weekend.

Monday: Upper Body
Tuesday: Lower Body
Wednesday: Off
Thursday: Off
Friday: Off
Saturday: Full Body
Sunday: Off

Or, if you prefer to do most of your training at the weekends, your week might look like this.

Monday: Off
Tuesday: Off
Wednesday: Full Body
Thursday: Off
Friday: Off
Saturday: Upper Body
Sunday: Lower Body

6-Day Upper/Lower Split Routine

With the 6-day upper/lower split routine, you train six days a week on set days, Monday through Saturday, and take Sunday off. Each muscle group is trained three times a week. Here’s what it looks like:

Monday: Upper Body
Tuesday: Lower Body
Wednesday: Upper Body
Thursday: Lower Body
Friday: Upper Body
Saturday: Lower Body
Sunday: Off

If you’re someone who prefers shorter, more frequent training sessions, and you can make it to the gym on a consistent basis six times a week, the 6-day upper/lower split can work nicely.

However, it’s not ideal for beginners. If you’re just getting started, I’d recommend a 4-day upper/lower or push/pull split. Once you’ve moved past the novice stages of training, then you can think about progressing to program that involves lifting weights five or six times a week.

I talk more about the pros and cons of a 6-day split here.

Push/Pull vs Upper/Lower

Both the push/pull and upper/lower split do have a number of things in common. The default version of both routines involve training four days a week, with each muscle group being trained twice a week.

Where they differ is the way you split your body up. With the push/pull split, you have two different workouts: a push workout and a pull workout.

The push workout revolves around pushing movements for the upper body, which involve the chest, shoulders and triceps. The pull workout centers on pulling movements for the upper body, which involve the back and biceps.

In addition, the push workouts also involve exercises that focus on your quads, while the pull day workouts will include some work for your hamstrings.

This makes the push/pull split ideal if you don’t like leg days. Rather than devote an entire workout to your lower body, you do a little bit of leg work every time you train.

RELATED: The Push/Pull Workout: 2, 3, 4 & 5-Day Splits

Full-Body Routines vs Upper/Lower Split

Some say that beginners should avoid split routines and do full-body workouts that involve working each muscle group three times a week.

I think this is back to front. That is, if you’re brand new to lifting weights, your muscles will grow just as fast whether they’re trained once, twice or three times a week.

In a group of untrained beginners, lifting weights once or three times a week for 11 weeks led to very similar gains in muscle size [5].

That is, in terms of muscle growth at least (strength gains were better with the higher frequency), six sets performed once a week worked just as well as two sets performed three times a week.

When scientists from Brazil’s University of São Paulo looked at the impact of training frequency in a group of untrained young men, they found no advantage to working a muscle more often than twice a week [6].

With the right training program, beginners can still make good progress on split routines that involve training 4-5 days per week.

In one Baylor University study, a group of beginners gained 12 pounds (5.6 kilograms) of muscle in just 10 weeks using a 4-day upper/lower split routine [7]. That’s an impressive rate of progress, even taking into account the fact they were beginners.

The program they used was very simple. Here’s what it looked like:

Monday & Thursday
Bench Press 3 sets x 6-8 repetitions
Shoulder Press 3 sets x 6-8 repetitions
Lat Pulldown 3 sets x 6-8 repetitions
Triceps Pressdown 3 sets x 6-8 repetitions
Biceps Curl 3 sets x 6-8 repetitions

Tuesday & Friday
Leg Press 3 sets x 6-8 repetitions
Leg Extension 3 sets x 6-8 repetitions
Leg Curl 3 sets x 6-8 repetitions
Calf Raise 3 sets x 6-8 repetitions

You’re not going to see the same kind of dramatic gains in muscle mass, especially if you’re not an untrained beginner in your late teens or early twenties. However, the results do show that a relatively simple upper/lower split can be used to achieve some impressive gains in muscle mass.

Sets and Reps

In terms of the number of sets you do for each muscle group, it is possible to build muscle with a relatively small number of sets. For some, as little as five sets per muscle group per week is enough to make your muscles grow [8].

However, if you want to maximize your rate of muscle growth, chances are you’re going to see better results with 10-20 sets per muscle group per week.

By “muscle group,” I’m not talking about an area of the body like the arms or the legs. Specifically, I’m talking about groups of muscles that work together to create movement at a joint, such as the quadriceps, hamstrings, biceps, triceps and so on.

For example, if you do four sets of squats, three sets of leg presses and three sets of leg curls over the course of a week, you’ve performed a total of 10 sets for the legs. But most of the work has been done by the quadriceps (the muscles on the front of your thigh).

Although the hamstrings are doing some work during the squat, for instance, it’s not equivalent to the work done by the quadriceps. That is, 10 sets of squats per week wouldn’t count as 10 sets for the quadriceps and 10 sets for the hamstrings.

RELATED: How Many Exercises per Muscle Group Should You Do to Build Muscle?

As far as reps are concerned, anywhere between 5 and 30 reps will get the job done. You can go higher or lower and still build muscle, but I don’t think there’s much point in doing so.

Go too low and it can leave your joints sore and tender. On the flip side, high rep sets tend to last longer and be more painful than lower rep sets. But they haven’t been shown to deliver any additional benefits in the muscle growth department.

With the upper/lower split, you can rotate between two different workouts for each set of muscles, rather than just repeat the same workout each time.

For example, the first upper body workout might be a heavy day, where you focus on compound lifts and heavy weights in the 5-8 rep range. The second upper body workout might involve lighter weights, higher reps and more single-joint exercises.

There’s some interesting research out there to show that this type of approach can speed up your rate of muscle growth.

In one study, subjects lifted weights three times a week using either a constant or varied training program [9].

The constant group kept their training program the same, doing 8-12 reps on every set. The varied group changed both the weight and the number of reps, switching from heavy (2-4 reps) to medium (8-12 reps) to light (20-30 reps) on days one, two and three, respectively.

Statistically speaking, there was no significant difference in the rate of muscle growth between the two groups. But it was subjects following the varied protocol who saw the best results.

RELATED: How Long Does It Take to Build Muscle?

The differences between the groups weren’t dramatic – a little extra muscle here and there. But, this study only lasted eight weeks. Over months and years, those small differences may well add up.

You can also alternate between different exercises for each muscle group. For example, if you do deadlifts in your first lower body workout, do something less taxing like leg curls in the second.

Final Thoughts

If you’re looking for a highly effective 4-day workout split that you can use to gain muscle, get stronger or even just to retain muscle while you drop fat, the upper/lower split ticks all the right boxes.

It works your muscles often enough to make them grow. It can be used by beginner, intermediate or advanced trainees alike. It’s also very flexible, and can be adjusted depending on how many times each week you want to train.