What is Upper/Lower split?
- Fysiobasen
- Oct 14
- 3 min read
The Upper-Lower Split is a training method that divides the body into two main sections: the upper body and the lower body. Instead of targeting individual muscle groups (as in a bro split), this approach focuses on training either the entire upper body or the lower body on specific days of the week. The method has become popular among both beginners and advanced lifters, as it provides a good balance of training volume, intensity, and recovery time.
How Does the Upper-Lower Split Work?
A typical Upper-Lower Split plan looks like this:
Monday: Upper body (chest, back, shoulders, arms)
Tuesday: Lower body (legs and glutes)
Wednesday: Rest or light activity
Thursday: Upper body (same focus as Monday)
Friday: Lower body (same focus as Tuesday)
Saturday: Rest or light activity
Sunday: Full rest or active recovery
This structure allows both upper and lower body muscles to be trained twice per week, while still leaving room for recovery.
Effect: Training frequency is optimized for growth while minimizing the risk of overtraining.
Benefits of the Upper-Lower Split
1. Increased Training Frequency
Each muscle group is trained twice per week, providing more frequent stimulus for hypertrophy and strength development. This higher frequency has been shown to promote greater muscle growth compared to once-per-week training.
Effect: More growth potential through increased training stimulus.
2. Balanced Workload
The split ensures balanced attention between the upper and lower body, reducing the risk of neglecting certain muscle groups. This creates a well-rounded physique and functional strength improvements.
Effect: Even development of both upper and lower body strength.
3. Adequate Recovery Time
By alternating focus, each muscle group receives at least 48 hours of rest before being trained again. This recovery window is crucial for muscle repair and adaptation.
Effect: Optimal recovery supports long-term strength and hypertrophy.
4. Flexibility in Programming
The Upper-Lower Split can be tailored to fit three, four, or even five weekly sessions depending on the trainee’s schedule. This makes it adaptable for different lifestyles and training goals.
Effect: Flexible planning that suits both beginners and experienced athletes.
Drawbacks of the Upper-Lower Split
1. Risk of Routine Monotony
Repeating the same pattern weekly can become repetitive, particularly for advanced athletes. Without exercise variation, progress may plateau.
Effect: May require adjustments to prevent training stagnation.
2. Not Ideal for Complete Beginners
For those brand-new to resistance training, full-body programs may be more effective for building foundational strength. The Upper-Lower Split is better suited once basic strength and technique are established.
Effect: Beginners may benefit more from full-body programs first.
3. Time Commitment
Because each body section is trained twice weekly, this approach requires at least four weekly sessions for best results. For people with limited time, this may be challenging to maintain.
Effect: Demands consistency and time investment to be effective.
Summary
The Upper-Lower Split is an effective training system that balances frequency, intensity, and recovery. It allows for twice-weekly training of each major muscle group, promoting hypertrophy and strength while avoiding overtraining. While highly effective for many lifters, beginners may be better served by full-body programs before transitioning to this method. For those seeking a structured and adaptable approach, the Upper-Lower Split can be an excellent long-term strategy.
Sources
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), 1689–1697.
Król, H., Piech, K., Wieloch, T., Sobota, G., & Petr, M. (2018). The influence of strength training session structure on muscle hypertrophy and strength gains. Journal of Human Kinetics, 62, 191–202.
Gentil, P., Fisher, J., & Steele, J. (2017). A review of the acute effects and long-term adaptations of single- and multi-joint exercises during resistance training. Sports Medicine, 47(5), 843–855.
American College of Sports Medicine (ACSM). (2021). ACSM's guidelines for exercise testing and prescription (11th ed.). Wolters Kluwer.
Grgic, J., Schoenfeld, B. J., Latella, C., & Krieger, J. W. (2018). Effects of resistance training frequency on strength gains: A systematic review and meta-analysis. Sports Medicine, 48(5), 1207–1220.
