Jun 6, 2025 · A guide to the upper/lower split, including a 2-day, 3-day, 4-day and 5-day version for you to choose from, and a free workout routine to use.

If you want to use an upper lower split to build muscle and get strong, but you’re not sure how to go about it, this page will show you how.

Mar 24, 2014 · Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives. Upper/lower workouts …

In this guide, you’ll learn the best upper lower split workouts for gaining size and strength, and how to organize them to build full-body muscle, no matter how many days you can train.

Splitting upper and lower body work leads to better performance on individual exercises. The upper/lower split combines scientific training principles with practical application to deliver:

Aug 22, 2025 · The classic four-day upper/lower split trains every major muscle group twice a week, balances recovery, and leaves you three rest days for life outside the weight room.

Sep 18, 2024 · For most men, that means adding a third upper-body workout. For many women, that means adding a third lower-body workout. What’s an Upper/Lower Workout Split? An Upper/Lower …

Jan 9, 2026 · Here are four upper/lower workouts you can alternate in your weekly schedule. Upper 1. Lower 1. Upper 2. Lower 2. This routine is fantastic for early to late intermediates, and you can use it …

In this guide, you are going to learn everything you need to know about the upper lower split, including the pros and cons, best frequency, best exercises, rep ranges, volume, and progression.

Sep 23, 2025 · Looking for a workout plan that gets you maximum results, without needing to workout daily? If your main goal is to build muscle mass, the upper lower split is a great training option.