What Is Upper Lower?
The Upper Lower split divides training into two workout types:
- Upper Days: All upper body muscles—chest, back, shoulders, biceps, triceps
- Lower Days: All lower body muscles—quads, hamstrings, glutes, calves
Typically run 4 days per week, alternating between the two. Simple, effective, and time-efficient.
Why Upper Lower Works
1. Optimal Frequency in 4 Days
You hit each muscle 2x/week—the same frequency as 6-day PPL—in just 4 sessions. Research shows 2x/week is the sweet spot for hypertrophy.
2. Better Recovery
With full 48-72 hours between hitting the same muscles, recovery is excellent. Upper and lower have minimal overlap.
3. Time Efficient
Same muscle frequency as PPL with 2 fewer days in the gym. Perfect for busy professionals or those who need more rest days.
4. Works Well for Strength + Hypertrophy
Start with heavy compounds, finish with accessories. The structure naturally accommodates both goals.
Schedule Options
Classic 4-Day (Most Popular)
Mon: Upper | Tue: Lower | Wed: Rest | Thu: Upper | Fri: Lower | Sat-Sun: Rest
Alternating Schedule
Train every other day: Upper → Rest → Lower → Rest → Upper → Rest → Lower
Slower rotation but more rest between sessions.
5-Day Frequency
U-L-U-L-U one week, L-U-L-U-L the next. More volume but higher fatigue.
Sample Workouts
🔵 Upper A (Horizontal Focus)
- Bench Press: 4x6-8
- Barbell Rows: 4x6-8
- Incline DB Press: 3x10-12
- Cable Rows: 3x10-12
- Lateral Raises: 3x12-15
- Bicep Curls: 2x10-12
- Tricep Pushdowns: 2x10-12
🔴 Lower A (Quad Focus)
- Squats: 4x6-8
- Romanian Deadlifts: 3x8-10
- Leg Press: 3x10-12
- Leg Curls: 3x10-12
- Calf Raises: 4x12-15
🔵 Upper B (Vertical Focus)
- Overhead Press: 4x6-8
- Weighted Pull-ups: 4x6-8
- DB Shoulder Press: 3x10-12
- Lat Pulldowns: 3x10-12
- Face Pulls: 3x15-20
- Hammer Curls: 2x10-12
- Overhead Extensions: 2x10-12
🔴 Lower B (Hinge Focus)
- Deadlifts: 4x5
- Front Squats: 3x8-10
- Split Squats: 3x10 each
- Leg Curls: 3x10-12
- Seated Calf Raises: 4x12-15
Upper Lower vs Push Pull Legs
The common question: which is better?
Choose Upper Lower if:
- You can only train 4 days per week
- You prefer longer, fuller sessions
- You want more rest days
- You combine strength and hypertrophy goals
Choose PPL if:
- You can train 5-6 days consistently
- You prefer shorter, more focused sessions
- You want more volume per muscle per session
- You're primarily focused on hypertrophy
Both hit optimal frequency. The difference is in session length and weekly commitment.
Common Mistakes
- Neglecting arm isolation — Arms get worked but direct work helps
- Upper sessions too long — More muscle groups means manage volume carefully
- Inconsistent scheduling — The split works when you actually do 4 days
- Same workout twice — Use A/B variations for each day
Frequently Asked Questions
What is an upper lower split?
A training split that divides workouts into upper body days (chest, back, shoulders, arms) and lower body days (legs, glutes, calves). Usually run 4 days per week.
Is upper lower good for muscle growth?
Excellent. It provides 2x/week frequency per muscle in just 4 sessions—matching the evidence-based optimal for hypertrophy.
Is upper lower better than PPL?
Neither is universally better. Upper Lower achieves the same frequency in fewer days. PPL allows more volume per session. Choose based on your schedule.
The Bottom Line
Upper Lower is the most time-efficient way to hit optimal training frequency. If you can't train 5-6 days per week but still want to maximize muscle growth, it's hard to beat.
Four focused sessions, each muscle twice per week, plenty of recovery. For busy lifters who still want results, it's the sweet spot.