Classic Upper-Lower Split Workout Routine (with PDF)

The classic upper-lower split workout routine is a time-tested approach that strikes a perfect balance between intensity and recovery. Loved by athletes, powerlifters, and fitness fans alike, the upper-lower split is a versatile workout routine that perfectly complements resistance training principles.

This split provides optimized recovery, efficient training frequency, and improved muscular balance, offering a multitude of benefits. It ensures effective recovery and enhanced muscle development through its balanced approach to training frequency and targeted exercise selection.

Here is a complete guide on an upper-lower split exercise routine that will lead you towards an exciting fitness journey, providing you with the necessary knowledge and motivation to streamline your exercise routine.

Let’s make every workout meaningful and enjoyable!

What is the Upper-Lower Split Routine?

Exactly as the name implies, the upper-lower split workout routine cleverly divides your exercises into two main categories: upper and lower splits. This approach ensures that each muscle group gets its dedicated workout time while allowing ample recovery.

The upper body segment targets muscles such as the chest, back, shoulders, biceps, and triceps. Meanwhile, the lower body component focuses on the quads, hamstrings, glutes, calves, and abs.

Although abs are typically associated with the upper body, they are incorporated into the lower body split due to their involvement in key lower-body exercises like deadlifts, squats, and more. This thoughtful integration ensures a comprehensive approach to sculpting a balanced and strong physique.

Advantages of Upper Lower Split Routine

• The upper-lower split allows for efficient training frequency, ensuring that muscle groups are stimulated multiple times per week, contributing to greater overall strength and hypertrophy.^[1]
• The upper-lower split allows for optimized recovery as it targets specific muscle groups in each session, providing adequate rest intervals and minimizing the risk of overtraining.
• Upper-lower splits are perfect for athletes, allowing them to incorporate practice time and additional training on rest days.
• With its focus on distinct upper and lower body sessions, the upper-lower split promotes enhanced muscular balance by preventing overemphasis on specific muscle groups.^[2]
• The upper-lower split allows for increased exercise selection variety, incorporating both high and low-intensity exercises in each session, leading to comprehensive muscle development.^[3]
• The upper-lower split is effective for powerlifting and strength goals, aligning with resistance training principles and allowing for the targeted development of specific powerlifting movements.

Classic Upper Lower Split Workout Plan

This comprehensive upper-lower split workout plan, organized into categories A, B, C, and D, features two workout splits dedicated to sculpting your upper body and two splits to strengthening your lower body.

It offers a well-rounded approach to enhancing your strength and physique, allowing you to tailor each session to your fitness goals and ensuring a balanced and effective training routine.

Workout A: Upper Body

• Bench Press: 4 sets x 8-10 reps
• Incline Dumbbell Press: 3 sets x 10-12 reps
• Lat Pulldowns: 4 sets x 10-12 reps
• Bent Over Rows: 3 sets x 10-12 reps
• Overhead Press: 3 sets x 10-12 reps
• Barbell Bicep Curls: 3 sets x 12-15 reps
• Tricep Rope Pushdowns: 3 sets x 12-15 reps

Workout B: Lower Body

• Back Squats: 4 sets x 8-10 reps
• Leg Press: 3 sets x 10-12 reps
• Walking Lunges: 3 sets x 12-15 reps (per leg)
• Seated Leg Extension: 3 sets x 12-15 reps
• Lying Leg Curls: 3 sets x 12-15 reps
• Calf Raises: 4 sets x 15-20 reps
• Russian Twists: 3 sets x 15-20 reps (each side)

Workout C: Upper Body

• Dumbbell Decline Press: 4 sets x 8-10 reps
• Incline Dumbbell Chest Flyes: 4 sets x 8-10 reps
• T-Bar Rows: 3 sets x 10-12 reps
• Seated Dumbbell Shoulder Press: 3 sets x 10-12 reps
• Lateral Raises: 3 sets x 12-15 reps
• Hammer Curls: 3 sets x 12-15 reps
• Cable Overhead Tricep Extensions: 3 sets x 10 reps

Workout D: Lower Body

• Deadlifts: 4 sets x 8-10 reps
• Hamstring Curls: 3 sets x 12-15 reps
• Barbell Hip-Thrust: 3 sets x 10 reps
• Standing Calf Raises: 4 sets x 15-20 reps
• Hanging Leg Raises: 3 sets x 10-15 reps
• Bicycle Crunches: 3 sets x 15-20 reps (each side)

Different Upper Lower Split Schedules

Crafting your upper-lower split routine allows for a personalized approach designed for your fitness goals and lifestyle. From the efficiency of a 2-day split to the intensity of a challenging 6-day cycle, there’s a spectrum of options to explore within the realm of upper-lower splits.

2 Day Upper Lower Split:

• Monday: Upper
• Thursday: Lower

Advantage and Suitability: A flexible and convenient option, perfect for those with limited time. Ideal for beginners and athletes, offering a balanced approach to upper and lower body training.

3 Day Upper-Lower Split:

• Monday: Upper
• Wednesday: Lower
• Friday: Upper (next week starts with lower)

Advantage and Suitability: This split strikes a balance between frequency and convenience, making it suitable for building muscle, gaining strength, or enhancing the overall physique. Beginner and intermediate-friendly, the routine involves Upper on Monday, Lower on Wednesday, and Upper again on Friday

4-Day Upper Lower Split:

• Monday: Upper
• Tuesday: Lower
• Thursday: Upper
• Friday: Lower.

Advantage and Suitability: Widely recognized as ideal and the most popular option, catering to intermediate to advanced fitness levels. By optimizing frequency, volume, and rest, this split offers a comprehensive approach for individuals seeking progressive challenges and well-balanced upper and lower body training.

5 Day Upper-Lower Split:

• Monday: Upper
• Tuesday: Lower
• Wednesday: Upper
• Thursday: Lower
• Friday: Upper

Advantage and Suitability: Geared towards advanced fitness enthusiasts, this split offers a challenging routine with Upper on Monday, Lower on Tuesday, Upper on Wednesday, Lower on Thursday, and Upper on Friday. The structure allows for increased workout frequency, fostering progressive intensity and optimal muscle engagement for those pushing their fitness boundaries.

6-Day Upper Lower Split:

• Monday: Upper
• Tuesday: Lower
• Wednesday: Upper
• Thursday: Rest
• Friday: Lower
• Saturday: Upper
• Sunday: Lower
• Next Monday: Rest

Advantage and Suitability: Followed by very advanced fitness enthusiasts, this intense 6-day split (Upper, Lower, Upper, Rest, Lower, Upper, Lower) is recommended for individuals pursuing specific fitness goals. Supplementation is advised to support recovery and performance while following this schedule.

Classic Upper Lower Split Workout Plan PDF

Access our comprehensive Upper-Lower Split workout Routine by clicking below for a balanced and effective approach to strength training and muscle development.

Elevate your fitness journey with structured workouts designed to optimize frequency and recovery.

Don’t miss:

Classic Push Pull Leg Split Workout Routine
4-Day Barbell-Only Upper/Lower Split Workout Routine
4-Day Machine-Only Upper-Lower Workout Routine
2 Day Split Workout Plan

Summation

The classic upper-lower split is a proven strategy that effectively balances intensity and recovery. This guide not only provides a structured workout routine but also simplifies the exercises. With optimized recovery, efficient training frequency, and improved muscular balance, this split offers numerous benefits.

Whether you prefer a 2, 3, 4, 5, or 6-day upper-lower split, each variant caters to different fitness goals and preferences. From a flexible 2-day routine to a more advanced 6-day cycle, there’s an option suitable for every fitness level.

References

1. Schoenfeld, Brad J.1; Ratamess, Nicholas A.2; Peterson, Mark D.3; Contreras, Bret4; Tiryaki-Sonmez, Gul1. Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men. Journal of Strength and Conditioning Research 29(7):p 1821-1829, July 2015. | DOI: 10.1519/JSC.0000000000000970
2. Bartolomei, Sandro1; Nigro, Federico2; Malagoli Lanzoni, Ivan2; Masina, Federico2; Di Michele, Rocco1; Hoffman, Jay R.3. A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men. Journal of Strength and Conditioning Research 35(6):p 1520-1526, June 2021. | DOI: 10.1519/JSC.0000000000003573
3. Wernbom M, Augustsson J, Thomeé R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007;37(3):225-64. doi: 10.2165/00007256-200737030-00004. PMID: 17326698.