The Upper/Lower Split – Complete Workout Routine

Written By: Maxence Cote

Updated: Feb 4, 2025

Workout Types

Strength Training
Hypertrophy (Muscle Growth)
Progressive Overload

Equipment Needed

Barbell
Dumbbells
Bench (Optional for some exercises)
Cable Machine
Mat

Workout Schedule

Day 1 - Upper A: Chest, Back, Shoulders & Arms
Day 2 - Lower A: Legs & Core Strength
Day 3 - Rest/Active Recovery
Day 4 - Upper B: Chest, Back, Shoulders & Arms
Day 5 - Lower B: Legs & Glutes Power
Day 6 - Off (Active Recovery & Stretching)
Day 7 - Full Rest

Workout Summary

Main Goal: Build Strength and Muscle Mass
Workout Type: Upper/Lower Split
Program Duration: 6 Weeks
Training Level: Intermediate

Overview

The Upper/Lower split is one of the best muscle-building routines for those looking to increase strength and size. This 4-day workout program will allow you to train each muscle group twice per week, promoting progressive overload and recovery. By incorporating compound and isolation exercises, you’ll maximize muscle activation while keeping the intensity high. Expect upper-body days to focus on chest, shoulders, back, and arms, while lower-body days target quads, hamstrings, glutes, and core. Stick to proper nutrition, recovery, and intensity to see significant results in 6-8 weeks.

The Upper/Lower Split – Complete Workout Routine

Frequently Asked Questions

How long should I follow this routine?

This 6-week program is designed for intermediate lifters. After completing it, increase weights or modify exercises for continued progress.

Can I do this routine at home?

Yes, if you have a barbell, dumbbells, and a bench. Some exercises can be replaced with bodyweight or resistance band alternatives.

How long does it take to see muscle growth?

With consistent training and a high-protein diet, expect visible changes in 4-6 weeks, with more significant gains in 8-12 weeks.

Can I add extra cardio?

Yes, but keep it moderate. 20-30 minutes of light cardio 2-3 times a week won’t interfere with muscle growth.

What should I eat to maximize muscle growth?

Prioritize high-protein foods (chicken, fish, eggs), complex carbs (rice, oats, potatoes), and healthy fats (nuts, avocados).

What if I miss a workout day?

Resume the plan where you left off. Avoid skipping muscle groups—adjust your schedule if needed.

Should I take supplements?

Supplements aren’t necessary, but whey protein, creatine, and BCAAs can help with recovery and muscle growth.