Key takeaways
- An upper/lower split trains upper body and lower body on separate days, usually four days a week.
- It suits people who've trained consistently for several months and can commit to four sessions.
- It lets you do more work per muscle while keeping each session manageable.
- Full-body training is still great. Only switch if the schedule suits you.
In this guide
Full-body workouts are the best starting point for most beginners. But after several months of consistent training, some men want to train more often, spend a bit more time on their chest and upper body, or keep sessions shorter. An upper/lower split is one of the most practical next steps.
This guide explains what an upper/lower split is, who it suits, a 4-day plan, and how to fit it around fat loss.
What is an upper/lower split?
You alternate between two types of session:
- Upper days: chest, back, shoulders and arms
- Lower days: legs, glutes and core
Most people train four days a week: two upper and two lower. That means each muscle group is trained twice a week, which research suggests works well for building muscle and strength.
Who it's for
An upper/lower split tends to suit you if:
- You've trained consistently for at least three to six months
- You can reliably commit to four sessions a week
- You'd like more chest and upper-body work without very long sessions
- You're recovering well from your current training
If you can only train two or three times a week, stick with full-body training. Two upper/lower sessions a week would train each muscle only once, which is usually less effective. The beginner strength training guide and the home workout schedule for busy men have full-body options.
Weekly layout
| Day | Session |
|---|---|
| Monday | Upper A |
| Tuesday | Lower A |
| Wednesday | Rest or walk |
| Thursday | Upper B |
| Friday | Lower B |
| Weekend | Walks, activity you enjoy, rest |
The 4-day plan
Upper A (strength focus)
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell or barbell bench press | 3 | 6–8 |
| One-arm dumbbell row or seated cable row | 3 | 8–10 |
| Seated dumbbell shoulder press | 2 | 8–10 |
| Lat pulldown or band pulldown | 2 | 8–12 |
| Cable, band or dumbbell fly | 2 | 12–15 |
| Face pull | 2 | 12–20 |
Lower A (strength focus)
| Exercise | Sets | Reps |
|---|---|---|
| Goblet squat, leg press or barbell squat | 3 | 6–10 |
| Romanian deadlift | 3 | 8–10 |
| Split squat | 2 | 8–12 per side |
| Standing calf raise | 2 | 10–15 |
| Plank or dead bug | 2 | 30–45 s or 8 per side |
Upper B (volume focus)
| Exercise | Sets | Reps |
|---|---|---|
| Incline dumbbell press | 3 | 8–12 |
| Chest-supported row | 3 | 10–12 |
| Push-ups or machine chest press | 2 | 10–15 |
| Lateral raise | 2 | 12–20 |
| Band pull-apart or rear-delt fly | 2 | 15–20 |
| Biceps curl and triceps extension (optional) | 2 each | 10–15 |
Lower B (volume focus)
| Exercise | Sets | Reps |
|---|---|---|
| Leg press or reverse lunge | 3 | 10–12 |
| Hip thrust or glute bridge | 3 | 10–15 |
| Leg curl or single-leg Romanian deadlift | 2 | 10–12 |
| Step-ups | 2 | 8–12 per side |
| Pallof press or side plank | 2 | 8–12 per side or 20–30 s |
Rest 90 seconds to 2 minutes on main lifts and about 60 seconds on smaller exercises. Finish most sets with one to three good reps in reserve. See reps in reserve explained.
Weekly chest volume
This plan gives your chest about 10 hard sets a week (presses and flies), plus balanced pulling. That fits well with the gradual increase to 10 to 15 weekly sets that suits many people after several months of training. The complete chest training guide explains volume in more detail, and the 12-week chest development plan is another structured option.
Full-body or upper/lower: how to decide
If you're unsure, ask yourself three questions. Can you reliably train four days a week for the next three months? Are you recovering well from your current plan, with steady progress and good sleep? And do you want more time on chest and upper-body work? If the answer to all three is yes, an upper/lower split is a good choice. If not, a full-body plan three times a week will serve you just as well.
How to progress
Use double progression: when you reach the top of the rep range on every set with good form, add a small amount of weight and drop back to the bottom of the range. Keep a simple log. Progressive overload explained and how to track your workouts cover this.
Every six to ten weeks, or when you feel worn down, take a lighter deload week. Recovery basics explains how.
Upper/lower and fat loss
An upper/lower split works well during fat loss. Because recovery is harder in a calorie deficit:
- Keep the deficit moderate, around 300 to 500 calories a day.
- Eat enough protein, about 1.6 g per kg of body weight.
- Don't add extra sets if your strength is falling. Maintaining strength in a deficit is a good result.
- Keep walking on non-training days.
Building chest muscle while losing fat explains how to balance training and fat loss.
Common mistakes
- Switching too early, before you've built a base with full-body training.
- Only training upper body because you want a bigger chest. Legs matter too.
- Adding too many exercises. Five or six per session is plenty.
- Skipping the pulling work.
- Missing sessions regularly. If four days isn't realistic, full-body training is better.
The bottom line
An upper/lower split trains each muscle twice a week over four sessions, with more room for chest and upper-body work. It's a great next step after several months of full-body training, as long as you can commit to four days. Keep pulling at least as much as you press, progress steadily and keep your deficit moderate.
Free printable resource
Put this into practice: the free 7-day starter checklist
Seven practical days covering your baseline, nutrition setup, a simple beginner workout, daily movement and a review. It comes with a grocery checklist, habit tracker, progress sheet and a planner for the next 30 days.
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How this guide was written
Written by the LoseManBoobs7 editorial team using established public-health guidance and peer-reviewed research, following our editorial policy and health content policy. It has not been individually reviewed by a medical professional. Last reviewed . Spotted an error? Tell us.