So much has been written on how to best structure your training for muscle growth. It follows that getting the structure right is one of the most important things that truly matters. One of the most popular and effective training structures is the upper/lower split.
An upper/lower split divides your training into upper-body days and lower-body days. This approach allows you to train with high frequency and adequate volume, both of which are essential for building muscle and strength.
This guide will provide a science-backed, structured approach to using an upper/lower split for maximum muscle growth. We’ll explore its effectiveness and how to structure it, and provide a detailed workout plan you can start using today.
Yes, upper/lower splits are highly effective for muscle growth, or hypertrophy. The effectiveness of any training program hinges on its ability to manage key variables such as volume, frequency, and intensity. Upper/lower splits provide an excellent framework for optimizing these variables.
To understand why, let’s look at the science. Muscle growth is primarily driven by three mechanisms:
An upper/lower split allows you to hit each muscle group at least twice a week. Research has consistently shown there to be a positive dose-response relationship between training frequency and hypertrophy gains. Stimulating a muscle more frequently provides more opportunities to trigger the growth process (2).
Furthermore, a recent systematic review and meta-analysis directly comparing split routines to full-body routines found no significant difference in muscle growth or strength gains when the total training volume was equated. The researchers concluded that individuals can confidently choose a routine based on personal preference (3).
This means that an upper/lower split is just as effective as other popular structures, provided your total weekly work is sufficient.
For beginners, both full-body and split routines have been shown to be effective. A study on untrained university students found that both approaches led to significant improvements in strength and body composition over an eight-week period, with neither being definitively superior (4).
This gives beginners flexibility in choosing a program that fits their schedule.
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Structuring an upper/lower split is straightforward. The core principle is to dedicate separate days to training the muscles in the upper body and the muscles in the lower body. This allows for focused effort and sufficient recovery.
Training Frequency
The most common and effective way to structure an upper/lower split is over four days a week. This allows you to train each muscle group twice per week with adequate rest in between. A typical 4-day upper/lower split workout plan looks like this:
This structure provides 48-72 hours of recovery for each muscle group before it’s trained again, which is optimal for muscle repair and growth (5).
For those with less time, a 3-day upper/lower split workout plan is also a viable option. This involves rotating between upper and lower body workouts. For example:
While this lowers the frequency for each muscle group to 1.5 times per week on average, it’s still an effective approach, particularly for those with demanding schedules. A beginner upper/lower split can also follow this 3-day structure to ease into a higher training frequency.
For advanced trainees who are looking for more volume, an upper/lower split 5-day variation can be implemented, but it requires careful management to avoid overtraining. An example would be upper, lower, rest, upper, lower, upper, rest, and then rotating the cycle.
Exercise Selection and Order
A well-structured session prioritizes compound, multi-joint movements before moving to isolation, single-joint exercises. Compound lifts engage multiple muscle groups and allow you to lift heavier weights, which creates significant mechanical tension (6). If you’re curious about compound exercises for women, check out our earlier article.
Stimulating each muscle group with at least two different exercises per week, using a mix of bilateral (both limbs) and unilateral (one limb) movements, has been shown to ensure balanced development in athletes (7).
For more information on program design, you can explore the best workout split for muscle gain.
Read more: Bodyweight Circuit Exercises: Your Definitive Scientific Guide
Here’s a comprehensive 4-day upper/lower split workout plan that is designed for muscle growth. This plan balances strength and hypertrophy principles to deliver maximum results.
Program Notes
Day 1: Upper-Body Strength Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell bench press | 3 | 3-5 | 3-5 mins |
| Bent-over barbell row | 3 | 3-5 | 3-5 mins |
| Seated dumbbell overhead press | 3 | 8-12 | 2-3 mins |
| Lat pulldown | 3 | 8-12 | 2-3 mins |
| Dumbbell lateral raise | 3 | 10-15 | 1.5-2 mins |
| Tricep pushdown | 3 | 10-15 | 1.5-2 mins |
| Dumbbell bicep curl | 3 | 10-15 | 1.5-2 mins |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell back squat | 3 | 3-5 | 3-5 mins |
| Romanian deadlift | 3 | 6-8 | 3-5 mins |
| Leg press | 3 | 8-12 | 2-3 mins |
| Walking lunge | 3 | 10-12 per leg | 2-3 mins |
| Seated leg curl | 3 | 10-15 | 1.5-2 mins |
| Standing calf raise | 3 | 10-15 | 1.5-2 mins |
Day 3: Rest or Active Recovery
Day 4: Upper-Body Hypertrophy Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline dumbbell press | 3 | 8-12 | 2-3 mins |
| Pull-ups (or assisted) | 3 | As many reps as possible (AMRAP) | 2-3 mins |
| Single-arm dumbbell row | 3 | 8-12 per arm | 2-3 mins |
| Arnold press | 3 | 10-15 | 2-3 mins |
| Cable face pull | 3 | 15-20 | 1.5-2 mins |
| Skull crushers | 3 | 10-15 | 1.5-2 mins |
| Hammer curl | 3 | 10-15 | 1.5-2 mins |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg press | 3 | 10-15 | 2-3 mins |
| Barbell hip thrust | 3 | 8-12 | 2-3 mins |
| Dumbbell step-up | 3 | 10-12 per leg | 2-3 mins |
| Lying leg curl | 3 | 10-15 | 1.5-2 mins |
| Leg extension | 3 | 15-20 | 1.5-2 mins |
| Seated calf raise | 4 | 15-20 | 1.5-2 mins |
Day 1: Upper Body
Day 2: Lower Body
Day 4: Upper Body
Day 5: Lower Body
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Read more: Full-Body Calisthenics Exercises: How to Get Ripped Without Touching a Single Weight
To see significant results, consistency is key. As outlined above, a 4-day upper/lower split workout plan is ideal for most people. This frequency allows you to train each muscle group twice a week, which is aligned with research-backed recommendations for hypertrophy (8).
A study of young women showed that both whole-body and split routines produced similar results over 20 weeks of training, which highlights that consistent training over several months is essential for adaptation (9).
For beginners, starting with a 3-day upper/lower split workout plan can be a great way to lay a solid foundation without feeling overwhelmed. As you adapt and your recovery improves, you can transition to a 4-day split. It’s important to listen to your body. If you feel excessive fatigue or your performance is declining, you may need more rest.
Advanced lifters might experiment with an upper/lower split with a 5-day or even a 6-day cycle, but this requires precise management of volume and intensity to prevent CNS (central nervous system) fatigue and allow for adequate recovery (10). Remember, more isn’t always better. The goal is to find the optimal frequency that allows for progressive overload and recovery.
To build your own workout from scratch, consider a bodyweight workout split.
While the upper/lower split is a fantastic training structure, it’s not without its potential downsides.
Upper-body days can feel long and grueling. You’re training your chest, back, shoulders, and arms all in one session. This can lead to accumulated fatigue, where the performance on exercises performed later in the session may suffer (11).
Training four days a week requires a significant time commitment and a solid recovery strategy. If your nutrition, sleep, or stress management is poor, you may struggle to recover between sessions, which can hinder your progress (12).
Unlike a “bro split” where you might have a dedicated day for chest or arms, an upper/lower split provides less session-specific volume for smaller muscle groups. While the overall weekly volume may be sufficient, some individuals may prefer the targeted “pump” of a more isolated training day.
If you want to train more than four days a week, other splits could be more appropriate. For example, a push/pull/legs (PPL) split is better suited for a 6-day training week, as it allows for more recovery between sessions that hit similar muscles.
Ultimately, the best split is one you can stick to consistently. If the downsides of an upper/lower split outweigh the benefits for your lifestyle, it’s worth exploring other options.
For a deeper dive into different training frequencies, check out this guide to the best 4-day workout split.
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). 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. 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. 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.Frequently Asked Questions
Is an upper/lower split good for mass?
Is full-body training better than a split?
What is a good upper/lower split routine?
Is upper/lower actually the best split?
The upper/lower split is a time-tested and scientifically-validated method for building muscle and strength. Its structure allows for a perfect blend of frequency and volume, which enables consistent progress without overtaxing your body. By prioritizing compound lifts, managing your recovery, and applying progressive overload, you can leverage this split to achieve significant results.
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