The upper lower split workout is an effective way to organize your training, as it requires you to work in already well-established routines regularly. With this way of organizing your workouts, you can use a variety of movement variations to build the necessary muscle mass, strength, and power for the next workout.
You should make a schedule for your splits:
- Monday – Lower
- Tuesday – Upper
- Wednesday – Take an off
- Thursday – Lower
- Friday – Upper
- Saturday and Sunday – Take off
On the upper lower split workout days, you should work on the muscle groups like the back, chest, biceps, and abs. And on the lower split workout days, you should work on glutes, hamstrings, calves, and quads.
Let’s look at the exercise standard of upper lower split workout. It is fanatical because you can have a consistent schedule from week to week, and you get to train your muscle group twice a week.
The 4 upper lower workout you can do alternatively in a week.
Day 1 of Lower Body Split Workout:
- 3 sets of 6 reps Back Squats
- 3 sets of 12 reps Glute Ham Raises
- 3 sets of 10 reps Alternating Forward Curls
- 2 sets of 15 reps Lying Hamstring Curls
- 3 sets of 8 reps Standing Smith Machine Calf Raises
Day 2 of Upper Body Split Workout:
- 3 sets of 10 reps Barbell Bench Press
- 3 sets of 10 reps Barbell Bent Over Rows
- 3 sets of 12 reps Seated Dumbbell Shoulder Press
- 3 sets of 8 reps Lat Pulldowns
- 2 sets of 12 reps Low Cable Chest Flyes
- 2 sets of 15 reps Dumbbell Curl
- 2 sets of 15 reps Overhead Dumbbell Tricep Extensions
- 2 sets 25 reps Rope Cable Face Pulls
Day 3 of Lower Body Split Workout:
- 3 sets of 12 reps Leg Press
- 3 sets of 10 reps Romanian Deadlift
- 3 sets of 15 reps Unilateral Dumbbell Shrug
- 3 sets of 15 reps Leg Extensions
- 4 sets of 12 reps Seated Machine Calf Raises
- Hanging Leg Raises, four sets of ten repetitions
Day 4 of Upper Body Split Workout:
- 3 sets of 10 reps Pull Ups
- 3 sets of 8 reps Incline Dumbbell Bench Press
- 3 sets of 12 reps Standing Barbell Push Press
- 3 sets of 10 reps Cable Lat Pullovers
- 3 sets of 10 reps EZ-bar Bicep Curl
- 3 sets of 15 reps Dumbbell
The upper lower split workout is a great way to get in the best shape of your life. It’s a highly structured routine that uses compound sets to build muscle and burn fat at the same time while still leaving you with enough time to recover between each training day.
Generally speaking, warming up before Upper/ Lower Split workouts will reduce the risk of muscle soreness and injury. Your muscles are more likely to stiffen during a workout if you do not warm them up beforehand.
Also Read: Beginner Workout Routine for Men
Pros and cons of the upper lower split workout
Pros of Upper and Lower split workout.
- The 4-day upper lower split is a famous workout routine for many lifters. This type of split allows you to train each muscle group twice per week, a frequency supported by many studies. It makes the 4-day upper lower split an excellent option for those who want to improve their long-term results.
- The benefits of training a lift multiple times per week. The benefits of training a lift multiple times per week are clear for many people. Training a lift more often allows us to improve better and maintain movement proficiency. It is because we perform different exercises more often throughout the week.
- The frequency of your weightlifting workouts should be based on your experience level. If you’re a beginner, start with twice-weekly workouts.
- It’s great for avoiding volume overlap because you have two separate workouts – an upper and a lower one. It means the risk of training fatigued muscles too soon is much smaller than in other training splits.
Cons of Upper and Lower split workout.
- If you want to work all the muscle groups in your upper body, you’re looking at doing a lot of sets. For example, if you do just three sets for your back, chest, shoulders, triceps, and biceps, you’ll still have to do 15 working sets. That can be a lot to keep track of during your workout.
- Lower body workouts, on the other hand, may be completed faster because there are fewer muscle groups to train. In other words, if you insist on performing direct exercises for your traps, abs, obliques, and forearms, you might want to add them to your lower body days.
- When establishing your exercise split, you must make inevitable priority trade-offs. For example, the “bro split” allows us to prioritize each muscle during training. On an upper/lower split, you must start with one muscle group and put the others on the back burner. For example, you can start with the bench press but won’t be able to complete your rows until you’ve fully recovered.
Frequently Asked Questions (FAQs):
Can I build muscle with the upper lower split?
It is a common question among those new to weightlifting, and the answer is yes – you can certainly build muscle using an upper-lower split routine. This routine involves splitting your body into upper and lower halves and working each half on alternate days. For example, you might train your upper body on Monday and Thursday and your lower body on Tuesday and Friday.
There are a few reasons why an upper lower split can be effective for building muscle. First, by training each muscle group twice per week, you can give them a little more attention than you would if you were training your whole body three or four times per week. Second, this type of split allows you to use slightly heavier weights than you might otherwise be able to use, as you’re not working your muscles to fatigue quite as much each day.
Which split is best for muscle building?
The push/pull/legs split is an effective workout split because it trains all related muscle groups together. It allows for maximum overlap of movements, which benefits the muscle groups being trained.
Is upper lower split workout good?
Upper and lower body split training is an effective way to increase strength and muscle mass. By splitting your training sessions into upper and lower-body-focused workouts, you can train more often and give your body to recover in between sessions. This training mainly benefits those who want to maximize their strength gains.