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upper lower split

Upper Lower Split

Free upper lower split workout template with a balanced 4-day schedule, exercises, progression tips, and Gym Log import.

Level
Beginner to Intermediate
Goal
Train each half of the body twice weekly with manageable session length.
Frequency
4 training days per week.
Equipment
Barbell, dumbbells, bench, cable or row station, and lower-body setup.
BeginnerStrengthHypertrophyHome Gym

An upper lower split is one of the best choices for lifters who want more training frequency than a basic 3-day plan without living in the gym. By training upper body twice and lower body twice each week, you get regular practice on your main lifts and enough weekly volume to support both strength and muscle gain.

This template uses a clean four-day structure with a slightly heavier start to the week and a second pass later in the week that adds hypertrophy-friendly work. It is practical, scalable, and easy to personalize after import if you want more dumbbell work, more machine work, or extra shoulder and arm volume.

Weekly schedule

This upper lower split is organized as a 4 training days per week. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.

Upper 1

Starts on your chosen date

Heavier upper-body strength emphasis

  • Bench Press — 4 x 5-6
  • Barbell Row — 4 x 6-8
  • Overhead Press — 3 x 6-8
  • Pull-Ups or Lat Pulldown — 3 x 8-10
  • Triceps + Biceps Superset — 2-3 rounds

Lower 1

1 day later

Heavier squat-focused lower session

  • Back Squat — 4 x 5-6
  • Romanian Deadlift — 3 x 6-8
  • Split Squat — 3 x 8-10
  • Leg Curl — 3 x 10-12
  • Calf Raise — 3 x 12-20

Upper 2

3 days later

Secondary upper-body volume session

  • Incline Dumbbell Press — 4 x 8-10
  • Chest-Supported Row — 4 x 8-10
  • Seated Dumbbell Press — 3 x 8-10
  • Lateral Raise — 3 x 12-15
  • Cable Fly or Push-Up — 2-3 sets

Lower 2

4 days later

Deadlift and posterior-chain emphasis

  • Deadlift — 3 x 3-5
  • Front Squat or Goblet Squat — 3 x 8-10
  • Hip Thrust — 3 x 8-12
  • Leg Extension — 3 x 12-15
  • Core Work — 2-3 sets

Why this template works

  • Excellent balance between frequency and recovery.
  • Easy to progress for strength or hypertrophy goals.
  • Works well for home gyms and commercial gyms.
  • Straightforward to map onto a weekly calendar.

Who should use this workout

This routine is best for people who want a clear structure they can follow right away. It is especially useful for:

  • Lifters ready to move beyond a 3-day beginner plan.
  • People who want a dependable four-day schedule.
  • Users who like repeating a weekly training rhythm.

How to track this workout in Gym Log

After import, each session lands directly on your Gym Log calendar. You can then edit the workouts, add notes, record your sets, or swap exercises based on your equipment and recovery.

  1. Open the import page.
  2. Choose your start date.
  3. Add the template to your Gym Log calendar.
  4. Edit any workout day to personalize the routine.

Coaching notes

  • Keep your first upper and lower days slightly heavier and your second pair slightly lighter.
  • Do not turn every movement into a max effort lift.
  • Track top sets and back-off work so progression stays visible.

Frequently asked questions

Is upper lower better than push pull legs?

It depends on your schedule. Upper lower often fits better when you want four training days instead of three or six.

How long should upper lower workouts be?

Most sessions land in the 45 to 75 minute range when you keep the exercise list focused.