Upper-Lower Split Guide

Upper-Lower Split Guide

Upper-Lower Split is a workout program split into two types of sessions, upper body and lower body.


  • Flexible to program. This program is very easy to adjust to match your number of weekly training days. It also allows you to focus on a specific muscle group. For example, if training 3 days a week, you could train legs twice a week and upper body once a week, or vice versa.
  • Typically results in higher volume. Compared to Push-Pull split, this split doesn’t require you to train the same muscle with multiple exercises in the same session, reducing accumulated fatigure during a session, allowing you train effectively from start to finish.


  • Core and minor muscle groups are probably neglected. Lack of dedicated core day means it might get forgotten.
  • Back muscles might be neglected. Since there is no specific pull day, some people might decide to only train the mirror muscles during the upper body sessions.

Best Fit

  • Intermediate to Advanced. Push-Pull split could be considered a rigid type of Upper-Lower split. However, for those seeking more flexibility with their schedule or who want to focus on a specific muscle group or exercises, Upper-Lower split is a better fit.


Upper-Lower split should fit well with anyone’s scheduling, whether working out 2 days or 6 days a week. In this example, we offer a balanced 4 day split. But you may choose to dedicate more days to a specific muscle group depending on your goals.

Monday - Upper

  • Bent Over Row
  • Shoulder Press
  • Lateral Raise
  • Chin Ups

Tuesday - Lower

  • Split Squat
  • Romanian Deadlift
  • Calf Raises
  • Cable Crunch

Wednesday - Upper

  • Bench Press
  • Lat Pull In
  • Lateral Raise
  • Russian Twist
  • Bicep Curl

Thursday - Lower

  • Hack Squat
  • Hamstring Curl
  • Lunges
  • Hanging Leg Raises

Workout Tracking

You should always track your workouts if you want to make progress in your training. Otherwise, it will be very difficult to see what areas you are neglecting and what lifts should be heavier if you only have a vague idea of everything you've been doing. You could use pen and paper or a spreadsheet for tracking but that tends to be inconvenient and time-consuming.

We designed Laurel to be the best workout tracking app available, allowing you to effortlessly log exercises as you perform them. Plus, you get access to goal tracking, wellness tracking, and personalized training review and recommendations to make the most out of your sessions.