What an upper/lower split is (and why it works)
An upper/lower split divides training into two repeating workout types:
- Upper day: chest, back, shoulders, arms (and often upper back “health” work)
- Lower day: quads, hamstrings, glutes, calves (and often core)
Why it works?
- Good frequency: most people can hit each muscle group about 2×/week on a 4-day version.
- Better sessions: you can train harder because each session has a clear focus.
- Simple to sustain: fewer moving parts means fewer “missed” workouts and less decision fatigue.
Who this split is best for
Best for
- Late beginners who already know the basic lifts and want more structure
- Lifters who want a simple plan they can repeat for 8-12+ weeks
- People who like training 3-4 days/week (ideal), or 6 days/week (advanced)
- Anyone moving from spreadsheets/notes and wanting a cleaner system
Not ideal for
- People who can only train 1-2 days/week (full-body often fits better)
- Lifters who want very high specialization (e.g., multiple “arm days” or “back-only” days)
- Anyone with recovery issues who is tempted to run 6 days without a plan to manage fatigue
Upper/lower split schedule options
Days/week | Sample layout | Who it fits |
4 | Mon Upper • Tue Lower • Wed Rest • Thu Upper • Fri Lower | Most lifters (best balance of frequency + recovery) |
3 | Week A: Upper • Lower • Upper | Week B: Lower • Upper • Lower | Busy schedules; slower weekly volume but still consistent |
6 | Upper • Lower • Upper • Lower • Upper • Lower (1 rest day) | Advanced lifters with great recovery habits (watch fatigue) |
Sample upper/lower split routine
Day | Exercises (5-7) | Sets x reps (general ranges) |
Upper A |
| Compounds: 3-4 × 5-10 Accessories: 2-3 × 10-15 |
Lower A |
| Compounds: 3-4 × 5-10 Accessories: 2-3 × 10-15 |
Upper B |
| Compounds: 3-4 × 6-12 Accessories: 2-3 × 10-20 |
Lower B |
| Compounds: 3-4 × 3-8 Accessories: 2-3 × 10-15 |
Want to run this exact routine without retyping it into a spreadsheet every week? Use Nudges Me to follow the plan, log sets, and track progression.
How to progress week to week
Progress is the point of the split. If the numbers don’t move (slowly), results stall.
Use this simple approach:
- Pick a rep range per lift (example: 6-10 for a main press/row; 10-15 for accessories).
- Start slightly conservative so you can build momentum over weeks.
- Reps-first progression:
- Keep the same weight until you hit the top of the rep range on all sets.
- Then add a small amount of weight next time and repeat.
- Use RPE to control effort (guide: /guides/rpe-scale/):
- Most sets: around RPE 7-9 (you could do ~1-3 more reps if you had to).
- Save true “all-out” sets for rare tests, not every workout.
- Apply progressive overload without guessing (guide: /guides/progressive-overload/):
- Increase one variable at a time (reps or load or sets).
- Don’t increase everything at once.
- Audit weekly: If you’re failing to repeat last week’s numbers, reduce volume slightly or improve recovery before changing the whole program.
Common mistakes
Mistake | Fix |
Upper days become all “push” and not enough pulling | Match pushes with pulls; include rows + pulldowns; keep face pulls weekly |
Too many exercises per session | Cap at ~5-7 exercises; focus on the big lifts first |
Training to failure on most sets | Use RPE; stay 1-3 reps short most of the time |
No clear progression method | Use reps-first progression and track targets each session |
Lower days are skipped or half-effort | Schedule lower days when energy is highest; keep them non-negotiable |
Constant exercise swapping | Keep main lifts for 6-12 weeks; rotate only 1-2 accessories if needed |
Running 6 days/week without recovery plan | Reduce per-session volume, keep RPE controlled, add a true rest day |
How to track this split without spreadsheets
If you’ve ever tried to run an upper/lower program in Notes or a spreadsheet, you’ve seen the problem:
- You forget last week’s weights.
- You don’t know what “progress” should be today.
- The plan drifts because tracking is annoying.
With Nudges Me, keep it simple:
- Log workouts as you train (sets, reps, weight).
- Follow a plan so you show up and execute without deciding every session.
- Track progression so you know what to beat next time.
This is the difference between “I trained” and “I progressed.”
FAQs
- Is an upper/lower split good for hypertrophy?
Yes. For most lifters, the 4-day upper/lower split is a strong hypertrophy setup because it usually trains each muscle group about twice per week with enough recovery between sessions.
- How many exercises should I do per workout?
Most people do best with 5-7 exercises: 2-3 compounds, then 2-4 accessories. More than that often turns into low-quality “junk” volume.
- How long should I run an upper/lower split?
A good starting window is 8-12 weeks. Keep the main lifts consistent, then adjust volume or exercise selection if progress stalls.
- Can I do upper/lower only 3 days per week?
Yes. Alternate upper and lower sessions week to week (Upper-Lower-Upper, then Lower-Upper-Lower). Progress may be slightly slower than 4 days/week, but it’s still effective if you’re consistent.
- Upper/lower vs PPL: which is better?
Upper/lower is usually simpler and fits 3-4 days/week well. PPL often fits 5-6 days/week better. The best split is the one you can run consistently while progressing.