Upper lower split
A four-day upper lower split: each half of the body twice a week, one heavy session and one volume session, with exercises, sets, reps and RIR.
By My PR ·
- Level
- Intermediate
- Days a week
- 4 (Mon-Tue-Thu-Fri)
- Session length
- 60-70 min
- Each muscle
- Twice a week
Upper/lower is the split that works best on four days: every muscle twice a week, hour-long sessions and enough rest between those that repeat a pattern. The A sessions go heavy, in sets of 5-8; the B sessions work at 8-15 with more accessories.
Technique before weight
If your position breaks down, the set is over even if reps are left. If you are new or coming back from an injury, start light and learn the movements before you work at the RIR in the table (technique and safety). For joint pain that does not settle or any medical condition, see a professional.
The upper lower split, day by day
| Upper A · Strength | Sets × reps | RIR (RPE) | Rest |
|---|---|---|---|
| Bench press | 4 × 5 | 2-3 (RPE 7-8) | 3 min |
| Barbell row | 4 × 6 | 2 (RPE 8) | 2.5 min |
| Overhead press | 3 × 8 | 1-2 (RPE 8-9) | 2.5 min |
| Lat pulldown | 3 × 10 | 1-2 (RPE 8-9) | 1.5 min |
| Lateral raise | 3 × 15 | 1-2 (RPE 8-9) | 1 min |
| Rope pushdown | 3 × 12 | 1-2 (RPE 8-9) | 1 min |
| Dumbbell curl | 3 × 12 | 1-2 (RPE 8-9) | 1 min |
| Lower A · Strength | Sets × reps | RIR (RPE) | Rest |
|---|---|---|---|
| Back squat | 4 × 5 | 2-3 (RPE 7-8) | 3 min |
| Romanian deadlift | 3 × 8 | 2 (RPE 8) | 2.5 min |
| Leg press | 3 × 10 | 1-2 (RPE 8-9) | 2 min |
| Seated leg curl | 3 × 12 | 1-2 (RPE 8-9) | 1.5 min |
| Standing calf raise | 4 × 12 | 1-2 (RPE 8-9) | 1 min |
| Hanging leg raise | 3 × 12 | 1-2 (RPE 8-9) | 1 min |
| Upper B · Volume | Sets × reps | RIR (RPE) | Rest |
|---|---|---|---|
| Incline dumbbell press | 4 × 10 | 1-2 (RPE 8-9) | 2 min |
| Pull-ups | 4 × 8 | 1-2 (RPE 8-9) | 2 min |
| Machine chest press | 3 × 12 | 1 (RPE 9) | 1.5 min |
| Seated cable row | 3 × 12 | 1-2 (RPE 8-9) | 1.5 min |
| Reverse pec deck | 3 × 15 | 1-2 (RPE 8-9) | 1 min |
| Skull crusher | 3 × 12 | 1-2 (RPE 8-9) | 1.3 min |
| Hammer curl | 3 × 12 | 1-2 (RPE 8-9) | 1 min |
| Lower B · Volume | Sets × reps | RIR (RPE) | Rest |
|---|---|---|---|
| Front squat | 4 × 8 | 1-2 (RPE 8-9) | 2.5 min |
| Hip thrust · 1 s pause at the top | 4 × 10 | 1-2 (RPE 8-9) | 2 min |
| Bulgarian split squat · per leg | 3 × 10 | 1-2 (RPE 8-9) | 1.5 min |
| Leg extension | 3 × 15 | 1-2 (RPE 8-9) | 1.3 min |
| Lying leg curl | 3 × 12 | 1-2 (RPE 8-9) | 1.3 min |
| Seated calf raise | 4 × 15 | 1-2 (RPE 8-9) | 1 min |
Usual order: Monday upper A, Tuesday lower A, Thursday upper B, Friday lower B. Wednesday off separates the two heavy sessions from the two volume sessions.
How to progress
- 1
Double progression
Set a range (say 8-12). When you hit the top of it on every set at the RIR in the table, add the smallest possible weight and go back to the bottom of the range.
- 2
On the main lifts with sets of 5
Same weight until every set is solid; then add 5 lb (2.5 kg). If you miss two sessions in a row, drop 10% and build back up.
- 3
A deload every 4-6 weeks
Half the sets and lighter loads for a week. It costs little and clears fatigue (progression and periodization).
Weekly volume is the engine, with diminishing returns
More weekly sets per muscle bring more hypertrophy, but each added set gives less than the one before. Most of the effect sits between 10 and 20 direct sets per muscle per week; with volume equated, training each muscle once or twice a week gives similar results.
Rest at least 90 seconds
Beyond roughly 90 seconds between sets there is no noticeable difference in hypertrophy; under a minute there is a loss. The main lifts get more because the next heavy set has to come out with good technique.
Takeaways
- Four days: upper and lower, twice each.
- A sessions heavy, B sessions for volume.
- Double progression on accessories, +5 lb (2.5 kg) on the main lifts.
- A deload week every 4-6.
Sources
- [1]Pelland JC, Robinson ZP, Remmert JF, et al. (2025). The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains. Sports Medicine. meta-analysis
- [2]Schoenfeld BJ, Grgic J, Krieger J (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of Sports Sciences. meta-analysis
- [3]Longo AR, Silva-Batista C, Pedroso K, et al. (2024). Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy. Frontiers in Sports and Active Living. meta-analysis
Other routines
Your routine, with your weights and your progress
Pick the template, log each set in seconds and let the app tell you when to add weight: PRs, volume per muscle and estimated 1RM, no spreadsheets.
