5 Day Upper Lower Split for Strength and Size with PDF

If you’re looking for a well-designed and straightforward workout schedule for strength and muscle building, you’ve come to the right place.

In this article, I’ve shared an easy-to-follow, effective, and complete 5 Day Upper Lower Split workout that will help you build strength and mass and improve your physique over time.

The upper-lower split training involves performing the upper and lower body workouts on separate days. By dividing the body parts, you can effectively focus on every muscle group throughout the body.

This program also ensures you’ll have decent recovery time between workouts so you can put your best effort into each session.

If you want to transform your fitness in an organized and effective way, this program with a bodybuilding meal plan can help you achieve your best physique over time.

Workout Program Description

About Program

  • Suggested Program Duration: 12-16 Weeks
  • Routine Type: Upper Lower Split
  • Sessions/Week: Five (Three upper body and two lower body workouts)
  • Duration/Session: 60-90 minutes
  • Workout Type: Resistance Training
  • Program Goal: Increase strength and lean mass and shape your physique.
  • Target Gender: Male and Female
  • Difficulty Level: Intermediate
  • Exercise Type: Compound and Isolation

Split Schedule

  • Day 1 – Upper Body (Chest and Triceps)
  • Day 2 – Lower Body (Quadriceps, Hamstrings, and Calves)
  • Day 3 – Upper Body (Back and Biceps)
  • Day 4 – Lower Body (Quad, Hammies, and Glutes)
  • Day 5 – Upper Body (Shoulder and Core)
  • Take two days off during the week.

Workout Instructions

  • Warm-up: It is best to perform warm-up exercises for 5 to 10 minutes before lifting weights. You can jog on the Treadmill, perform bodyweight cardio exercises, and do warm-up sets. The warm-up increases your body temperature and prepares your muscles for lifting.
  • Rest Between Sets: Take 3-4 minutes of rest during big lifts and 1-2 minutes of break between other exercises.
  • Adjust The Program: You can make the desired changes to this program based on your fitness level and goal.
  • Post-Workout Stretches (Optional): Post-workout stretching helps your muscles recover faster and reduces muscle soreness. You can incorporate these various stretching exercises into your resistance training program.

5 Day Upper Lower Split Routine for Bodybuilding

Upper and Lower Body Training

Day 1 – Upper Body (Chest and Triceps)

WorkoutSetsRepsRest
Flat Barbell Bench Press415, 10, 8, 62-4 min
Incline DB Bench Press412, 10, 8, 61-3 min
Machine/Cable Fly412, 10, 8, 81-2 min
Bar Dips310-151-2 min
Triangle Pushup310-121-2 min
Rope Pushdown312-151-2 min
1-arm OH Extension312-151-2 min

You can also integrate these exercises into your program throughout the journey.

  • Cable Crossover
  • Dumbbell Pullover
  • Decline Bench Press
  • Incline Smith Machine Bench Press
  • Flat Dumbbell Bench Press
  • Deficit Pushup
  • Dumbbell Overhead Triceps Extension
  • Single-arm Reverse Pushdown
  • Triceps Kickback
  • Bench Dips
  • Cable Overhead Triceps Extension

Make sure your chest and triceps workout includes a variety of flat and incline bench presses, machine and cable fly, and overhead and pushdown triceps extensions for targeting your triceps and chest from every angle.

Day 2 – Lower Body (Thighs and Calves)

WorkoutSetsRepsRest
Back Squat415, 12, 10, 83-4 min
Machine Leg Press412, 10, 8, 62-3 min
Leg Extension315, 12, 101-2 min
Leg Curl415, 12, 10, 101-2 min
Standing SM Calf Raises315-201-2 min
Donkey/Seated Calf Raises315-201-2 min

Here are some alternate exercises for the 2nd, 3rd, and 4th week:

  • Sumo Squat
  • Step-up
  • Hack Squat
  • Landmine Squat
  • Seated Machine Calf Raises

Day 3 – Upper Body (Back, Biceps, and Forearms)

WorkoutSetsRepsRest
Pullup/Assisted PU36-121-2 min
Lat Pulldown315, 12, 102-3 min
Seated Cable Rowing315, 12, 102-3 min
Barbell Bent-over Row315, 12, 102-3 min
EZ Barbell Curl312, 10, 81-2 min
Incline Dumbbell Curl312, 10, 81-2 min
Preacher/Spider Curl312, 10, 81-2 min
Wrist Curl315, 12, 101-2 min

Alternate exercise options for the back and biceps muscle groups. Use these exercises throughout the program period.

  • Conventional Deadlift
  • One-arm Dumbbell Row
  • Standing Lat Pulldown
  • Unilateral Pulldown
  • V-Grip Lat Pulldown
  • Barbell T-Bar Row
  • Concentration Curl
  • Incline Dumbbell Curl
  • Alternating 1-arm Curl
  • Chin-ups

Day 4 – Lower Body (Thighs and Glutes)

WorkoutSetsRepsRest
Landmine Squat315, 12, 102-3 min
Hack Squat315, 12, 102-3 min
Step-up310/leg1-2 min
DB Romanian Deadlift312, 10, 82-3 min
Machine Leg Curl320, 15, 121-2 min
Barbell Hip Thrust315, 12, 102-3 min
Glutes Kickback210/leg1-2 min

Additional exercises for the remainder of the program:

  • Belt Squat
  • Hex-bar Deadlift
  • Single-Leg Deadlift
  • Hip Bridge
  • Lying DB Leg Curl
  • Hip Adduction
  • Hip Abduction
  • Cable Pull Through

Day 5 – Upper Body (Shoulder and Core)

WorkoutSetsRepsRest
Overhead Press312-152-3 min
Front Raises310-121-2 min
Lateral Raises410-121-2 min
Rear Delt DB Fly410-121-2 min
Barbell Shrug310-121-2 min
Hanging Knee Raises210-1545-sec
Cable H2L Chop215/side30-sec
Kneeling Cable Crunches220-251-min
Forearm Plank260-sec

How is Split Training Different From Full Body?

The split workout and full-body routines are safe, efficient, and effective.

The split workout routine is excellent for building muscle mass; on the other hand, full-body exercises are great for increasing strength in trained men – as shown in a comparative study published by the Journal of Strength and Conditioning Research. 1A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men – Journal of Strength and Conditioning Research

It is true because I’ve personally experienced that. I’ve followed various workout routines, such as upper/lower split, PPL, Bro split, and entire body.

Upper/lower and PPL split helped me gain muscles. However, full-body workouts helped me boost my strength. That’s why sometimes, I combine them in my monthly workout routine.

So, If your primary goal is to maximize mass, do split training, whether upper/lower or push/pull/legs (PPL). Otherwise, the full-body workout routine will be suitable for you.

My Final Tips and Suggestions

If you want to achieve optimal results, I suggest you optimize your workout by doing the following things.

1. Pre-Workout Meal

For an effective training session, it is best to have your meal 1 to 3 hours before the training, depending on what kind of food you consume. For example, you can take creatine, whey, protein bars, or oatmeal for better performance during the workout.

2. Post-Workout Meal

Consuming meals that contain protein-rich foods, healthy carbs, and quality fats will help your muscles recover fast and stimulate muscle growth. For example, you can consume 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results (this is only an example; a nutritionist can help you better in this case).

3. Progressive Overload

It’s best to increase the loads, the number of reps, and sets gradually to scale your fitness level and promote strength and hypertrophy.

4. Supplementation

Try including whey/plant protein and creatine in your diet to increase muscle growth.

5. Repetitions

Repeating the same thing can be boring but will help you achieve better results in the long run.

Download The Free Upper Lower 5 Day Split PDF

You can take out a print copy of this program to use it offline and note your progress.

References

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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