Best Upper Lower Split Workout Plan (Gym Schedule)

3 days ago

3 min read

The upper lower split is one of the simplest and most effective gym workout plans for muscle gain and fat loss. In my Best Upper Lower Split Workout video on the Buddy Fitness YouTube channel, I explain how to follow it, how many reps to do, and every exercise for your upper body and lower body days.

I am Ravi Kumar Gupta, a certified fitness coach with 12+ years of experience. This plan is great for beginners, muscle gain and fat loss because you only alternate between 2 workouts.

What Is an Upper Lower Split?

The upper workout trains all the muscles of your upper body: chest, back, shoulders, biceps and triceps. The lower workout trains all the muscles of your lower body: quads, hamstrings, glutes and calves. You simply alternate between these 2 workouts.

Unlike a push-pull split, all upper body muscles are trained in the same session. Because you keep alternating, every muscle is trained at a higher frequency, about twice a week.

Upper Lower Split Weekly Schedule

Week 1:

Monday: Upper
Tuesday: Lower
Wednesday: Rest
Thursday: Upper
Friday: Lower
Saturday and Sunday: Rest

Week 2:

Monday: Lower
Tuesday: Upper
Wednesday: Rest
Thursday: Lower
Friday: Upper
Saturday and Sunday: Rest

This way you train 4 days a week and each muscle gets trained twice a week, with enough rest days to recover and grow.

How Many Reps and Sets for Muscle Gain

Choose your reps based on your level and the resistance you use:

Beginners: light resistance, 12 to 15 reps
Intermediate and advanced: moderate resistance, 8 to 12 reps
Super advanced: heavy resistance, 5 to 7 reps
Bodybuilders: very heavy (90 to 95% of 1 rep max), 1 to 4 reps

As a general guide, most people can do 3 to 4 sets of each exercise.

Upper Body Workout

Barbell bench press
Barbell bent over row
Lat pull down
Seated shoulder press
Lateral raises
Barbell bicep curls
Hammer curls
Triceps rope push down

Lower Body Workout

Barbell squat
Leg press
Leg extension
Leg curl
Seated calf raises

Why Train Each Muscle 2 Times a Week

Training a muscle twice a week gives it more chances to grow than training it once a week. The upper lower split makes this easy with only 4 gym days.

Tips for Best Results

Warm up for 5 to 10 minutes before every session.
Add a little weight or a few reps every week (progressive overload).
Focus on correct form, especially in squats, bench press and rows.
For muscle gain, eat in a small calorie surplus with enough protein. For fat loss, eat in a calorie deficit and add some cardio on rest days.

Frequently Asked Questions

Is the upper lower split good for beginners?

Yes. It is simple because you only alternate between 2 workouts. Beginners should use light resistance and 12 to 15 reps.

How many days a week is an upper lower split?

In this plan you train 4 days a week, alternating upper and lower workouts, with 3 rest days.

Is the upper lower split good for muscle gain?

Yes. It trains each muscle about twice a week, which is a great frequency for muscle growth when you eat enough protein and calories.

What is the difference between an upper lower split and a push pull split?

A push pull split divides upper body muscles into pushing and pulling days. An upper lower split trains all upper body muscles together in one session and all lower body muscles in another.

Watch the Full Video

Watch every exercise of this plan in my Best Upper Lower Split Workout video on the Buddy Fitness YouTube channel: https://www.youtube.com/watch?v=6umHWRTY_oQ

Want a gym workout and diet plan made only for your body and goal? See our online training plans at https://www.buddyfitness.in/programs or WhatsApp +91 7208214070.