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Upper/Lower Workout Split

Enhance your fitness routine with our Upper/Lower Workout Split, designed to target your entire body by dividing workouts into upper and lower body days. This split is perfect for balanced muscle development and effective recovery.

  • Frequency: Typically performed 4 days a week (e.g., Monday: Upper, Tuesday: Lower, Thursday: Upper, Friday: Lower).

  • Upper Body Days: Focus on chest, back, shoulders, and arms. Includes exercises like bench press, rows, shoulder press, and bicep curls.

  • Lower Body Days: Target quads, hamstrings, glutes, and calves. Includes exercises like squats, deadlifts, lunges, and calf raises.

  • Benefits:

    • Promotes muscle growth and strength in both the upper and lower body.

    • Allows for adequate rest and recovery between sessions.

    • Flexible and adaptable to various fitness levels and goals.

Join us to experience the advantages of a structured and efficient Upper/Lower Workout Split, perfect for taking your fitness to the next level!

Upper/Lower Workout Plan 1: Beginner

Frequency: 4 days a week

Upper Body Day:

  1. Bench Press – 3 sets of 10 reps

  2. Lat Pulldowns – 3 sets of 12 reps

  3. Dumbbell Shoulder Press – 3 sets of 12 reps

  4. Dumbbell Rows – 3 sets of 10 reps per arm

  5. Bicep Curls – 3 sets of 15 reps

  6. Tricep Dips (bench-assisted) – 3 sets of 15 reps

Lower Body Day:

  1. Squats – 3 sets of 12 reps

  2. Leg Press – 3 sets of 12 reps

  3. Leg Curls – 3 sets of 15 reps

  4. Leg Extensions – 3 sets of 15 reps

  5. Calf Raises – 3 sets of 20 reps

  6. Plank – 3 sets of 30 seconds

Upper/Lower Workout Plan 3: Advanced

Frequency: 4 days a week

Upper Body Day:

  1. Barbell Bench Press – 4 sets of 8 reps

  2. Bent Over Rows – 4 sets of 8 reps

  3. Arnold Press – 4 sets of 10 reps

  4. Pull-Ups – 4 sets of 10 reps

  5. Preacher Curls – 4 sets of 12 reps

  6. Tricep Pushdowns – 4 sets of 12 reps

Lower Body Day:

  1. Front Squats – 4 sets of 10 reps

  2. Sumo Deadlifts – 4 sets of 8 reps

  3. Hip Thrusts – 4 sets of 10 reps

  4. Walking Lunges – 4 sets of 12 reps per leg

  5. Seated Calf Raises – 4 sets of 15 reps

  6. Hanging Leg Raises – 4 sets of 12 reps

Upper/Lower Workout Plan 5: Hypertrophy Focus

Frequency: 4 days a week

Upper Body Day:

  1. Dumbbell Bench Press – 4 sets of 12 reps

  2. Wide-Grip Pulldowns – 4 sets of 15 reps

  3. Lateral Raises – 4 sets of 15 reps

  4. Cable Rows – 4 sets of 12 reps

  5. Concentration Curls – 4 sets of 15 reps

  6. Overhead Tricep Extensions – 4 sets of 15 reps

Lower Body Day:

  1. Hack Squats – 4 sets of 12 reps

  2. Hamstring Curls – 4 sets of 15 reps

  3. Leg Extensions – 4 sets of 15 reps

  4. Glute Bridges – 4 sets of 15 reps

  5. Calf Raises – 4 sets of 20 reps

  6. Bicycle Crunches – 4 sets of 20 reps per side

Upper/Lower Workout Plan 2: Intermediate

Frequency: 4 days a week

Upper Body Day:

  1. Incline Bench Press – 4 sets of 10 reps

  2. Pull-Ups or Assisted Pull-Ups – 4 sets of 8 reps

  3. Seated Dumbbell Shoulder Press – 4 sets of 10 reps

  4. T-Bar Rows – 4 sets of 12 reps

  5. Hammer Curls – 4 sets of 12 reps

  6. Skull Crushers – 4 sets of 12 reps

Lower Body Day:

  1. Deadlifts – 4 sets of 8 reps

  2. Bulgarian Split Squats – 4 sets of 10 reps per leg

  3. Romanian Deadlifts – 4 sets of 10 reps

  4. Goblet Squats – 4 sets of 12 reps

  5. Standing Calf Raises – 4 sets of 15 reps

  6. Russian Twists – 4 sets of 20 reps per side

Upper/Lower Workout Plan 4: Strength Focus

Frequency: 4 days a week

Upper Body Day:

  1. Bench Press – 5 sets of 5 reps

  2. Barbell Rows – 5 sets of 5 reps

  3. Military Press – 5 sets of 5 reps

  4. Weighted Pull-Ups – 5 sets of 5 reps

  5. Barbell Curls – 3 sets of 8 reps

  6. Close-Grip Bench Press – 3 sets of 8 reps

Lower Body Day:

  1. Squats – 5 sets of 5 reps

  2. Deadlifts – 5 sets of 5 reps

  3. Leg Press – 4 sets of 8 reps

  4. Romanian Deadlifts – 4 sets of 8 reps

  5. Calf Raises – 4 sets of 12 reps

  6. Ab Rollouts – 3 sets of 10 reps

Upper/Lower Workout Plan 6: Functional Training

Frequency: 4 days a week

Upper Body Day:

  1. Kettlebell Swings – 4 sets of 15 reps

  2. TRX Rows – 4 sets of 12 reps

  3. Dumbbell Push Press – 4 sets of 12 reps

  4. Battle Ropes – 4 sets of 30 seconds

  5. Renegade Rows – 4 sets of 10 reps per side

  6. TRX Tricep Extensions – 4 sets of 15 reps

Lower Body Day:

  1. Box Jumps – 4 sets of 10 reps

  2. Kettlebell Goblet Squats – 4 sets of 12 reps

  3. Single-Leg Deadlifts – 4 sets of 10 reps per leg

  4. Farmer’s Walk – 4 sets of 1 minute

  5. Step-Ups – 4 sets of 12 reps per leg

  6. Plank Variations – 4 sets of 45 seconds each

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