What is an upper/lower split?

You alternate between upper body days (chest, back, shoulders, arms) and lower body days (quads, hamstrings, glutes, calves). Training 4 days per week means each muscle group gets hit twice, which is the sweet spot for building muscle as a beginner.

Why is upper/lower better than a bro split for beginners?

Beginners recover faster and need more frequency to learn movements. Hitting each muscle twice per week produces faster results than once per week on a bro split. You also get more practice with the lifts, which means better form faster.

What does a typical training week look like?

Monday: Upper. Tuesday: Lower. Wednesday: Rest. Thursday: Upper. Friday: Lower. Weekend: Rest. Simple rotation that gives you 3 rest days per week while hitting everything twice.

What equipment do I need at the gym?

Standard gym equipment: barbells, dumbbells, a squat rack, bench, and basic cable machine. Nothing exotic. If your gym has these basics, you're set for the full 6 weeks.

When should I move on from upper/lower to a different split?

Run it for the full 6 weeks, then you can repeat it with heavier weights or graduate to a push/pull/legs split. Most beginners should stick with upper/lower for 3-6 months before switching. Don't change programs every few weeks -- that's the biggest beginner mistake.

All Programs

BeginnerSplit

Beginner Upper/Lower Split

Four days a week. Upper, lower, repeat. The smart next step after full body.

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Duration

6 weeks

Level

Beginner

Equipment

Gym

Goal

Build Muscle

Overview

You've done full body. You know the basic movements. Now it's time to train 4 days per week with more volume per muscle group. This upper/lower split hits every muscle twice per week — the sweet spot for building size as a beginner.

Diagram illustrating key concepts from Beginner Upper/Lower Split — Beginner Upper/Lower Split — visual breakdown

The Schedule

•Monday: Upper A (push emphasis)
•Tuesday: Lower A (squat emphasis)
•Wednesday: Rest
•Thursday: Upper B (pull emphasis)
•Friday: Lower B (hinge emphasis)
•Saturday & Sunday: Rest

Don't rearrange the days. The rest day in the middle is important for recovery.

Phase 1: Foundation Volume (Weeks 1-2)

Upper A — Push Emphasis (Monday)

•Barbell Bench Press: 3x8 (90s rest)
•Dumbbell Overhead Press: 3x10 (60s rest)
•Incline Dumbbell Press: 3x10 (60s rest)
•Cable Row: 3x10 (60s rest)
•Lateral Raises: 2x12 (45s rest)
•Tricep Pushdowns: 2x12 (45s rest)

Lower A — Squat Emphasis (Tuesday)

•Barbell Back Squat: 3x8 (2min rest)
•Leg Press: 3x10 (90s rest)
•Walking Lunges: 2x10 per leg (60s rest)
•Leg Curl: 3x10 (60s rest)
•Calf Raises: 3x15 (45s rest)
•Plank: 3x30s (45s rest)

Upper B — Pull Emphasis (Thursday)

•Barbell Row: 3x8 (90s rest)
•Lat Pulldown: 3x10 (60s rest)
•Dumbbell Bench Press: 3x10 (60s rest)
•Face Pulls: 3x15 (45s rest)
•Dumbbell Curl: 2x12 (45s rest)
•Overhead Tricep Extension: 2x12 (45s rest)

Lower B — Hinge Emphasis (Friday)

•Romanian Deadlift: 3x8 (2min rest)
•Goblet Squat: 3x10 (60s rest)
•Hip Thrust: 3x10 (60s rest)
•Leg Extension: 3x12 (60s rest)
•Calf Raises: 3x15 (45s rest)
•Dead Bug: 3x8 per side (45s rest)

Phase 2: Add Volume (Weeks 3-4)

Add one set to every compound movement (bench, squat, row, RDL). Add one accessory exercise to each day:

•Upper A: Add dumbbell flye 2x12
•Lower A: Add Bulgarian split squat 2x8 per leg
•Upper B: Add cable face pull 2x15
•Lower B: Add single-leg leg curl 2x10 per side

Everything else stays the same. The extra volume is small but adds up over 2 weeks.

Phase 3: Intensity Techniques (Weeks 5-6)

Keep the Phase 2 layout but apply these techniques:

Supersets: Pair opposing movements to save time and increase density.

•Upper A: Bench Press superset with Cable Row
•Upper B: Barbell Row superset with Dumbbell Bench Press

Tempo Work: On weeks 5-6, use a 3-1-1 tempo on all isolation exercises (3 seconds lowering, 1 second pause, 1 second up). This increases time under tension without adding weight.

Top Sets: On the main compound movement each day, work up to one heavy set of 5 before your working sets. This builds strength without adding fatigue.

•Monday: Bench Press — 1x5 heavy, then 3x8
•Tuesday: Squat — 1x5 heavy, then 3x8
•Thursday: Barbell Row — 1x5 heavy, then 3x8
•Friday: RDL — 1x5 heavy, then 3x8

Weekly Volume Targets

Muscle Group	Sets Per Week	How
Chest	10-14	Bench, incline press, flye
Back	10-14	Row, pulldown, face pulls
Shoulders	8-10	OHP, lateral raises, face pulls
Quads	10-14	Squat, leg press, lunges, extensions
Hamstrings	8-10	RDL, leg curls, hip thrust
Arms	6-8	Direct curl and tricep work
Core	6	Plank, dead bug

Progression

Weeks 1-2: Use a weight that leaves 2-3 reps in reserve on every set. Learn the groove.

Weeks 3-4: Add 2.5kg to upper body compound lifts. Add 5kg to lower body compound lifts. If you can't add weight, add 1-2 reps per set.

Weeks 5-6: Use the top sets to push strength. Keep working sets at the same weight but focus on better reps — slower eccentrics, harder squeezes, less rest.

What's Next

After 6 weeks, you can repeat this program with heavier weights, or move to an intermediate Push/Pull/Legs split for more volume per muscle group. If you want to focus on strength, the 5x5 StrongLifts program is a solid option.

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Frequently Asked Questions

What is an upper/lower split?: You alternate between upper body days (chest, back, shoulders, arms) and lower body days (quads, hamstrings, glutes, calves). Training 4 days per week means each muscle group gets hit twice, which is the sweet spot for building muscle as a beginner.
Why is upper/lower better than a bro split for beginners?: Beginners recover faster and need more frequency to learn movements. Hitting each muscle twice per week produces faster results than once per week on a bro split. You also get more practice with the lifts, which means better form faster.
What does a typical training week look like?: Monday: Upper. Tuesday: Lower. Wednesday: Rest. Thursday: Upper. Friday: Lower. Weekend: Rest. Simple rotation that gives you 3 rest days per week while hitting everything twice.
What equipment do I need at the gym?: Standard gym equipment: barbells, dumbbells, a squat rack, bench, and basic cable machine. Nothing exotic. If your gym has these basics, you're set for the full 6 weeks.
When should I move on from upper/lower to a different split?: Run it for the full 6 weeks, then you can repeat it with heavier weights or graduate to a push/pull/legs split. Most beginners should stick with upper/lower for 3-6 months before switching. Don't change programs every few weeks -- that's the biggest beginner mistake.