The upper/lower split is one of the best workout routines to maximize muscle mass. Whether you’re a beginner or pro, you can follow one of the upper lower body workout routines from the 2, 3, 4, 5, and 6 days split if you want to build strength and mass.
Is Upper Lower Splits Effective?
Yes, upper/lower split is super effective if your goal is to beef up muscle mass. A split workout is better than a full-body and Bro split when it comes to bodybuilding.
It allows you to train your muscle group once to twice a week that is essential for maximizing hypertrophy.
Moreover, it also allows you to focus on the upper and lower body training specifically.
Summary
People have diverse lifestyles and fitness goals. For example, some people work out to stay fit; some want to build strength and muscles, while others want to lose weight.
That is why I’ll share various upper/lower body splits for different fitness levels.
So depending on your fitness goal, you can download one of the workout routines.
Here are the plans you’ll see in this article.
- 2 Day Routine
- 3 Day Upper/Lower Split For Men & Women
- 4 Day Upper/Lower Split Bodybuilding
- 5 Day Split Routine For Strength and Gain
- Advanced Upper/Lower Split 6 Day Routine For Mass
How many exercises should you do in an upper lower split?
I’ve included seven to eight exercises every workout day in the below routines so you can train your muscles effectively.
However, you can increase or decrease the number of exercises, sets and repetitions depending on your fitness level. But try to focus on heavy lifting compound workouts if you want to gain mass.
You can add some of the best exercises from this list Of compound exercises
Make sure you warm up before lifting weights
You can do treadmill running, stationary bicycling, jumping rope, cross trainer, or bodyweight cardio for five to ten minutes to get your heart pumped and increase blood flow so you can do resistance training efficiently.
Rest time between sets
You can take rest two to three minutes between sets but try to keep it as short as possible.
Upper Body Lower Body 2 Day Split
- Day 1 – Chest, Shoulder, Back, Arms
- Day 2 – Quadriceps, Hamstrings, Calves and Glutes
Day 1 – Chest, Shoulder, Back, Arms
| Workout | Muscle | Reps |
|---|---|---|
| Flat Bench Press | Chest | 12, 10, 8 |
| DB Incline Bench Press | Chest | 12, 10, 8 |
| Bench Dips | Triceps | 12, 10, 8 |
| Military Press | Shoulder | 12, 10, 8 |
| Deadlift | Back | 6, 4, 2, 1 |
| Pulldown | Back | 12, 10, 8 |
| Face pull | Back & Shoulder | 12, 10, 8 |
| Chinups | Back and Biceps | AMRAP |
Day 2 – Quadriceps, Hamstrings, Calves and Glutes
| Workout | Muscle | Reps |
|---|---|---|
| Barbell Back Squat | Quadriceps | 15, 12, 10 |
| Machine Leg Press | Quadriceps | 12, 10, 8 |
| Leg Extension | Quadriceps | 12, 10, 8 |
| Hamstring Curl | Hamstrings | 12, 10, 8 |
| Barbell RDL | Hamstrings | 8, 6, 4 |
| Weighted Glute Bridge | Glutes | 12, 10, 8 |
| Calf Raises | Calves | 12, 10, 8 |
3 Day Upper Lower Split For Men & Women
- Day 1: Chest, Shoulder, Triceps
- Day 2: Quads, Hams, Glutes, Calves
- Day 3: Back, Biceps and Core
Day 1: Chest, Shoulder, Triceps
| Workout | Muscle | Reps |
|---|---|---|
| Flat Bench Press | Chest | 12, 10, 8 |
| DB Incline Bench Press | Chest | 12, 10, 8 |
| Machine/Cable fly | Chest | 12, 10, 8 |
| Military Press | Shoulder | 12, 10, 8 |
| Lateral Raise | Shoulder | 12, 10, 8 |
| Upright Row | Shoulder | 6, 4, 2, 1 |
| Skull Crusher | Triceps | 12, 10, 8 |
| Rope Pushdown | Triceps | 12, 10, 8 |
Day 2 – Quads, Hams, Glutes, Calves
| Workout | Muscle | Reps |
|---|---|---|
| Barbell Back Squat | Quads | 15, 12, 10 |
| Machine Leg Press | Quads | 12, 10, 8 |
| Dumbbell Lunges | Quads | 12, 10, 8 |
| Hamstring Curl | Hams | 12, 10, 8 |
| Barbell RDL | Hams | 8, 6, 4 |
| Barbell Hip Thrust | Glute | 12, 10, 8 |
| Calf Raises | Calves | 12, 10, 8 |
Day 3: Back, Biceps and Core
| Workout | Muscles | Reps |
|---|---|---|
| Pullup/Assisted PU | Back | 6-8 x 3 |
| Deadlift | Back | 6, 4, 2 |
| Lat Pulldown | Back | 12, 10, 8 |
| Seated Cable Rowing | Back | 10, 8, 8 |
| Barbell Bent-over Row | Back | 10 x 2 |
| Face Pull | Back | 10 x 2 |
| Barbell Curl | Biceps | 10 x 2 |
| Plank | Core | 60 sec |
| Side Plank | Core | 30-sec/side |
Is a 3 Day Upper Lower Split Effective?
An upper/lower 3-day split will help you maintain fitness and build muscles gradually. However, it won’t be as effective as a five or six-day split. Because training 5 to 6 days a week allows you to work on a muscle group two times a week.
4 Day Upper Lower Split Bodybuilding For Beginners
Beginners can also do upper/lower split training. The upper-lower body split allows them to work on multiple muscles at once rather than only one and helps them build strength and mass over time.
- Day 1: Chest, Shoulder, Triceps
- Day 2: Quads, Calves
- Day 3: Back, Biceps and Core
- Day 4: Hamstrings, Glutes and Lower Back
Day 1: Chest, Shoulder, Triceps
| Workout | Muscle | Reps |
|---|---|---|
| Flat Bench Press | Chest | 12, 10, 8 |
| DB Incline Bench Press | Chest | 12, 10, 8 |
| Machine/Cable fly | Chest | 12, 10, 8 |
| Military Press | Shoulder | 12, 10, 8 |
| Lateral Raise | Shoulder | 12, 10, 8 |
| Upright Row | Shoulder | 6, 4, 2, 1 |
| Skull Crusher | Triceps | 12, 10, 8 |
| Rope Pushdown | Triceps | 12, 10, 8 |
Day 2 – Quads, Calves
| Workout | Reps |
|---|---|
| Barbell Back Squat | 15, 12, 10 |
| Machine Leg Press | 12, 10, 8 |
| Leg Extension | 15, 12, 10 |
| Dumbbell Lunges | 12, 10, 8 |
| Sumo Squat | 12, 10, 8 |
| Calf Raises | 12, 10, 8 |
Day 3: Back, Biceps and Core
| Workout | Muscles | Reps |
|---|---|---|
| Pullup/Assisted PU | Back | 6-8 x 3 |
| Deadlift | Back | 6, 4, 2 |
| Lat Pulldown | Back | 12, 10, 8 |
| Seated Cable Rowing | Back | 10, 8, 8 |
| Barbell Bent-over Row | Back | 10 x 2 |
| Face Pull | Back | 10 x 2 |
| Barbell Curl | Biceps | 10 x 2 |
| Plank | Core | 60 sec |
| Side Plank | Core | 30-sec/side |
Day 4: Hamstrings, Glutes and Lower Back
| Workout | Reps |
|---|---|
| Barbell Good Morning | 12, 10, 8 |
| DB Step Up | 12, 10, 8 |
| Hamstring Curl | 12, 10, 8 |
| Barbell RDL | 12, 10, 8 |
| Barbell Hip Thrust | 12, 10, 8 |
| Glutes Bridge | 12, 10, 8 |
| Bird Dog | 10, 8, 6 |
Related: The Best 4-Day Split Dumbbell Workout
Upper/Lower 5 Day Split For Strength and Hypertrophy
- Day 1: Chest and Triceps
- Day 2: Quadriceps, and Calves
- Day 3: Back and Biceps
- Day 4: Hamstrings and Glutes
- Day 5: Shoulder and Core
Monday – Chest and Triceps
| Workout | Reps |
|---|---|
| Flat Bench Press | 15, 10, 8, 6 |
| Incline Dumbbell Press | 12, 10, 8, 6 |
| Machine/Cable Fly | 12, 10, 8 |
| Dumbbell Pullover | 12, 10, 8 |
| Bar Dips | AMRAP x 3 |
| Triangle Pushup | AMRAP x 2 |
| Skull Crushers | 12, 10, 8, 6 |
| Rope Pushdown | 12, 10, 8, 6 |
Tuesday – Quadriceps, and Calves
| Workout | Reps |
|---|---|
| Barbell Back Squat | 15, 12, 10 |
| Machine Leg Press | 12, 10, 8 |
| Leg Extension | 15, 12, 10 |
| Dumbbell Lunges | 12, 10, 8 |
| Sumo Squat | 12, 10, 8 |
| Calf Raises | 12, 10, 8 |
Wednesday – Back and Biceps
| Workout | Muscles | Reps |
|---|---|---|
| Pullup/Assisted PU | Back | 6-8 x 3 |
| Deadlift | Back | 6, 4, 2 |
| Lat Pulldown | Back | 12, 10, 8 |
| Seated Cable Rowing | Back | 10, 8, 8 |
| Barbell Bent-over Row | Back | 10 x 2 |
| Face Pull | Back | 10 x 2 |
| Barbell Curl | Biceps | 10 x 2 |
| Dumbbell Curl | Biceps | |
| Preacher Curl | Biceps | 60 sec |
Friday – Hamstrings, Glutes and Lower Back
| Workout | Reps |
|---|---|
| Barbell Good Morning | 12, 10, 8 |
| DB Step Up | 12, 10, 8 |
| Hamstring Curl | 12, 10, 8 |
| Barbell RDL | 12, 10, 8 |
| Barbell Hip Thrust | 12, 10, 8 |
| Glutes Bridge | 12, 10, 8 |
| Bird Dog | 10, 8, 6 |
Saturday – Shoulder and Core
| Workout | Reps |
|---|---|
| Military Press | 12, 10, 8 |
| DB Front Raises | 10, 10, 8 |
| DB Lateral Raises | 10, 10, 8 |
| DB Rear Delt Fly | 10, 8, 6 |
| Upright Row | 10, 8, 6 |
| Dumbbell Shrug | 12, 10, 8 |
| Reverse Crunches | 10 x 2 |
| Sit-ups | 10 x 2 |
| Leg Raises | 10 x 2 |
| Plank | 60-sec |
| Side Plank | 30-sec |
Also, check out: 5 Day dumbbell workout Split
Advanced Upper Lower Split 6 Day Routine For Mass
- Day 1: Chest, Triceps, and Back
- Day 2: Quads and Calves
- Day 3: Shoulder and Core
- Day 4: Hamstrings and Glutes
- Day 5: Back, Biceps and Chest
- Day 6: Quads, Hams, Glutes and Calves
Day 1: Chest, Triceps, and Back
| Workout | Reps |
|---|---|
| Flat Bench Press | 12, 10, 8, 6 |
| Incline DB Press | 12, 10, 8, 6 |
| Machine/Cable Fly | 12, 10, 8 |
| Bar Dips | AMRAP x 3 |
| Triangle Pushup | AMRAP x 3 |
| Dumbbell Pullover | 12, 10, 8 |
| Bent-Over Row | 12, 10, 8, 6 |
| Seated Rowing | 12, 10, 8, 6 |
Day 2: Quads and Calves
| Workout | Reps |
|---|---|
| Dumbbell Lunges | 12, 10, 8 |
| Barbell Back Squat | 15, 12, 10, 6 |
| Machine Leg Press | 12, 10, 8, 6 |
| Barbell Jammer | 12, 10, 8, 6 |
| Leg Extension | 15, 12, 10 |
| Calf Raises | 15, 12, 10 |
Day 3: Shoulder and Core
| Workout | Reps |
|---|---|
| Military Press | 12, 10, 8, 6 |
| DB Front Raises | 10, 10, 8, 6 |
| DB Lateral Raises | 10, 10, 8, 6 |
| DB Rear Delt Fly | 10, 8, 6, 6 |
| Upright Row | 10, 8, 6, 6 |
| Dumbbell Shrug | 15, 12, 10 |
| Hanging Knee Raise | 10 x 2 |
| Dumbbell Side Bend | 10 x 2 |
| Leg Raises | 10 x 2 |
| Plank | 60-sec |
| Side Plank | 30-sec |
Day 4: Hamstrings, Glutes and Lower Back
| Workout | Reps |
|---|---|
| Barbell Good Morning | 10, 8, 6, 4 |
| DB Step Up | 12, 10, 8 |
| Hamstring Curl | 12, 10, 8, 6 |
| Barbell RDL | 10, 8, 6, 4 |
| Bulgarian Split Squat | 12, 10, 8 |
| Barbell Hip Thrust | 12, 10, 8 |
| Superman | 10, 8, 6 |
Day 5: Back, Biceps, and Chest
| Workout | Reps |
|---|---|
| Deadlift | 5, 3, 2, 1 |
| Lat Pulldown | 12, 10, 8 |
| Barbell T Rowing | 12, 10, 8 |
| Seated Rowing | 12, 10, 8 |
| Chinups | 12, 10, 8 |
| Flat Bench Press | 12, 10, 8 |
| Incline Dumbbell Press | 12, 10, 8 |
| Dumbbell Pullover | 10, 8, 6 |
Day 6: Quads, Hams, Glutes and Calves
| Workout | Reps |
|---|---|
| Barbell Back Squat | 15, 12, 10 |
| Machine Leg Press | 12, 10, 8 |
| Leg Extension | 12, 10, 8 |
| Hamstring Curl | 12, 10, 8 |
| Barbell RDL | 8, 6, 4 |
| Weighted Glute Bridge | 12, 10, 8 |
| Calf Raises | 12, 10, 8 |
Upper/lower Split vs Full body
The split workout and full-body routines both 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 – 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 it’s upper/lower or push/pull/legs (PPL). Otherwise, the full-body workout routine will be suitable for you.
Final Words
If your current plan isn’t working, or you don’t have a proper workout schedule to follow, you can save or download one of the above upper/lower split workout routines depending on your fitness goal.
However, getting results with only exercises is pretty tough. If you want to build muscles, make sure to incorporate rich protein foods and whey isolate into your diet and get proper rest. And I’m sure if you’re serious about building muscle, you will surely take care of every little thing.
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References
- 1A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men – Journal of Strength and Conditioning Research
