Is an upper/lower split good for mass?

Yes, an upper/lower split is excellent for building muscle mass. It allows for high training frequency (hitting each muscle group twice a week) and sufficient volume, both of which are crucial drivers of hypertrophy ( 1 ).

Is full-body training better than a split?

Neither is definitively “better”. Research has shown that when total weekly volume is equated, both full-body and split routines produce similar gains in strength and muscle mass ( 2 ). The choice depends on your training experience, schedule, and personal preference. Beginners often start with full-body workouts, while intermediate and advanced lifters may prefer splits to manage higher volume.

What is a good upper/lower split routine?

A good upper/lower split routine is well-balanced and focuses on compound movements. A 4-day split is a great standard: Day 1 (upper), Day 2 (lower), Day 3 (rest), Day 4 (upper), Day 5 (lower). Each day should include 1-2 main compound lifts followed by 3-5 accessory exercises to ensure all muscles are targeted. The plan provided in this article is a great example of an effective upper/lower workout plan.

Is upper/lower actually the best split?

There is no single “best” split for everyone. The upper/lower split is one of the most effective and popular splits for a reason – it balances frequency, volume, and recovery very well. However, other splits such as push/pull/legs, full-body, or body-part splits can also be effective. The “best” split is the one that is aligned with your goals, fits your schedule, and that you can perform consistently with high effort.