Upper Lower

Days per Week: 4

The Upper/Lower Split divides your training into upper and lower body days. This popular 4-day-per-week plan allows you to train each muscle group twice weekly, expertly balancing frequency with recovery for effective muscle and strength gains.

Upper #1

Lower #1

Squat

3 sets × 6 reps

Leg press

3 sets × 10 reps

Hyperextension

3 sets × 10 reps

Hanging leg raise

3 sets × 10 reps

Upper #2

Overhead press

3 sets × 6 reps

Barbell row

3 sets × 10 reps

Pull-up

3 sets × 10 reps

Hammer curl

3 sets × 10 reps

Lower #2

Deadlift

3 sets × 6 reps

Dumbbell lunge

3 sets × 10 reps

Leg curl

3 sets × 10 reps

Ab-wheel

3 sets × 10 reps

Train With Purpose. Follow a Plan.

Plan your workouts, track every session, and see your progress over time.

Other plans you might like

3-Day Full Body

3 days per week

6-Day Push Pull Legs

0 days per week

Push Pull Legs + Upper Lower

0 days per week

Dumbbell-Only Full Body

3 days per week

Push Pull Legs

3 days per week

Full Body

2 days per week

Home Bodyweight

3 days per week

Body Part Split

4 days per week

Upper Lower

Upper #1

Bench press

Pull-down

Incline dumbbell press

Dumbbell row

Lower #1

Squat

Leg press

Hyperextension

Hanging leg raise

Upper #2

Overhead press

Barbell row

Pull-up

Hammer curl

Lower #2

Deadlift

Dumbbell lunge

Leg curl

Ab-wheel

Train With Purpose. Follow a Plan.

Other plans you might like

3-Day Full Body

6-Day Push Pull Legs

Push Pull Legs + Upper Lower

Dumbbell-Only Full Body

Push Pull Legs

Full Body

Home Bodyweight

Body Part Split