Who this plan is for
This plan suits lifters who have finished a beginner program and can no longer add weight every session. It also suits busy people of any level who want results from four sessions a week rather than five or six.
The classic schedule is Monday, Tuesday, Thursday, Friday, with Wednesday and the weekend off. Any layout works as long as you avoid training the same half of the body on back-to-back days.
Twice-weekly frequency per muscle is the main draw. Training each muscle two times a week tends to produce more growth than once a week at the same total volume, and the split keeps each session focused enough to finish in about an hour.
How to progress week to week
The two day types progress differently.
- Strength days (4-6 reps): when you complete all sets at the top of the range, add 2.5 kg (5 lb) to upper body lifts and 2.5 to 5 kg (5 to 10 lb) to squats and deadlifts. Expect a jump every one to three weeks.
- Hypertrophy days (8-15 reps): add reps first. Once every set reaches the top of the range, move up the smallest weight increment and start again at the bottom.
A realistic target over a 10-week block is 5 to 10% more weight on your main lifts, or the same weight for noticeably more reps. Gains are slower than in your first months, and that is normal. The mechanics are explained in progressive overload explained.
Keep one or two reps in reserve on strength days. Grinding out ugly reps on squats and bench builds fatigue, not strength.
Warm-up
Spend 5 minutes on light cardio, then do movement prep for the day: band pull-aparts and shoulder circles on upper days, hip openers and bodyweight squats on lower days.
Before the first lift, ramp up in three or four sets: the empty bar for 8 to 10 reps, then roughly 40%, 60% and 80% of your top weight for 5, 3 and 1 to 2 reps.
How to pick weights
For the strength days, start at around 80 to 85% of your one rep max for sets of 4 to 6. Use a recent hard set with the one rep max calculator to get an estimate and a full percentage chart, then use the plate calculator to load the bar.
Run week one slightly conservative, ending each set with two reps left. You will move faster over 10 weeks from a slightly-too-easy start than a too-hard one.
Nutrition to support the plan
For muscle gain, eat a modest surplus of 200 to 300 kcal above maintenance. For fat loss while keeping strength, eat 300 to 500 kcal below. The calorie calculator gives you a target for either goal.
Protein stays high regardless of goal: around 1.6 to 2.2 g per kg of bodyweight. Use the macro calculator to turn that into a full daily split. A carb-containing meal 1 to 3 hours before training helps on heavy days; see pre and post workout nutrition.
Deload
Deload in week 6 or whenever several lifts stall at once. Keep all exercises, cut sets roughly in half and reduce the strength day loads by about 10 to 15%. After the deload, restart the strength days a little below your previous best and build past it.
Exercise swaps
| Planned exercise | Good swap |
|---|---|
| Barbell back squat | Front squat, hack squat or safety bar squat |
| Bench press | Dumbbell bench press or machine chest press |
| Deadlift | Trap bar deadlift or rack pull |
| Barbell row | Chest-supported dumbbell row |
| Pull-up | Lat pulldown or assisted pull-up |
| Hip thrust | Glute bridge or cable pull-through |
If lower back fatigue builds up from doing both deadlifts and Romanian deadlifts, replace the RDL on the strength day with a leg curl variation for the block.
Common mistakes
The upper/lower split is forgiving, but a few habits will slow you down.
- Treating both days the same. Strength days should be heavy with long rests; hypertrophy days should be lighter with shorter rests. Blurring them loses the benefit of each.
- Skimping on the back. Every upper day pairs a press with a pull. Keep pulling volume at least equal to pressing volume for healthy shoulders.
- Letting sessions sprawl. If sessions run past 80 minutes, trim rest on accessories rather than dropping the big lifts.
- Never testing progress. Re-estimate your max every block with the one rep max calculator so your percentages stay accurate.
After two or three blocks, rotate some exercises, for example front squats for back squats or a close-grip bench for the regular bench, to keep progress moving while still training the same patterns.
Frequently asked questions
Is an upper lower split better than push pull legs?
Neither is better in general. Upper/lower fits four days and is easier to recover from, while push pull legs fits five or six days and allows more volume per session. Choose the one you can do consistently.
Can beginners do an upper lower split?
Yes, especially beginners who prefer four shorter sessions. Keep the weights conservative and focus on adding weight to the main lifts every week.
Can I do upper lower three days a week?
You can alternate upper, lower, upper one week and lower, upper, lower the next. Progress is a little slower than four days but still solid.
Where do I add cardio?
Do 20 to 30 minutes of easy cardio after upper sessions or on rest days. Avoid hard intervals right before a lower body strength day.
Check with a doctor before starting a new training programme if you have a medical condition or injury. See our medical disclaimer.
