Upper/Lower

An upper/lower split is a workout routine that splits training into the upper and lower parts of your body. You do upper-body exercises one day and lower-body exercises another day.

The most common way is to spread your weekly training volume across four workouts – two upper and two lower. Doing split sessions more than once per week will greatly enhance your strength and hypertrophy gains. You will see better results than you would when trying to hit each muscle group just once a week.

Upper-body splits generally include exercises that target the chest, upper and middle back, shoulders, biceps, triceps, and forearms.

Lower-body splits target the quads, hamstrings, glutes, abdominals, lower back, and calves.

The upper/lower split is ideal for both the intermediate and advanced trainees.