Best Upper Lower Split 3, 4, 5, & 6 Day Routine

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

Upper Lower Split Routine For Mass
DB Bench Press

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

WorkoutMuscleReps
Flat Bench PressChest12, 10, 8
DB Incline Bench PressChest12, 10, 8
Bench DipsTriceps12, 10, 8
Military PressShoulder12, 10, 8
DeadliftBack6, 4, 2, 1
PulldownBack12, 10, 8
Face pullBack & Shoulder12, 10, 8
ChinupsBack and BicepsAMRAP

Day 2 – Quadriceps, Hamstrings, Calves and Glutes

WorkoutMuscleReps
Barbell Back SquatQuadriceps15, 12, 10
Machine Leg PressQuadriceps12, 10, 8
Leg ExtensionQuadriceps12, 10, 8
Hamstring CurlHamstrings12, 10, 8
Barbell RDLHamstrings8, 6, 4
Weighted Glute BridgeGlutes12, 10, 8
Calf RaisesCalves12, 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

WorkoutMuscleReps
Flat Bench PressChest12, 10, 8
DB Incline Bench PressChest12, 10, 8
Machine/Cable flyChest12, 10, 8
Military PressShoulder12, 10, 8
Lateral RaiseShoulder12, 10, 8
Upright RowShoulder6, 4, 2, 1
Skull CrusherTriceps12, 10, 8
Rope PushdownTriceps12, 10, 8

Day 2 – Quads, Hams, Glutes, Calves

WorkoutMuscleReps
Barbell Back SquatQuads15, 12, 10
Machine Leg PressQuads12, 10, 8
Dumbbell LungesQuads12, 10, 8
Hamstring CurlHams12, 10, 8
Barbell RDLHams8, 6, 4
Barbell Hip ThrustGlute12, 10, 8
Calf RaisesCalves12, 10, 8

Day 3: Back, Biceps and Core

WorkoutMusclesReps
Pullup/Assisted PUBack6-8 x 3
DeadliftBack6, 4, 2
Lat PulldownBack12, 10, 8
Seated Cable RowingBack10, 8, 8
Barbell Bent-over RowBack10 x 2
Face PullBack10 x 2
Barbell CurlBiceps10 x 2
PlankCore60 sec
Side PlankCore30-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

WorkoutMuscleReps
Flat Bench PressChest12, 10, 8
DB Incline Bench PressChest12, 10, 8
Machine/Cable flyChest12, 10, 8
Military PressShoulder12, 10, 8
Lateral RaiseShoulder12, 10, 8
Upright RowShoulder6, 4, 2, 1
Skull CrusherTriceps12, 10, 8
Rope PushdownTriceps12, 10, 8

Day 2 – Quads, Calves

WorkoutReps
Barbell Back Squat15, 12, 10
Machine Leg Press12, 10, 8
Leg Extension15, 12, 10
Dumbbell Lunges12, 10, 8
Sumo Squat12, 10, 8
Calf Raises12, 10, 8

Day 3: Back, Biceps and Core

WorkoutMusclesReps
Pullup/Assisted PUBack6-8 x 3
DeadliftBack6, 4, 2
Lat PulldownBack12, 10, 8
Seated Cable RowingBack10, 8, 8
Barbell Bent-over RowBack10 x 2
Face PullBack10 x 2
Barbell CurlBiceps10 x 2
PlankCore60 sec
Side PlankCore30-sec/side

Day 4: Hamstrings, Glutes and Lower Back

WorkoutReps
Barbell Good Morning12, 10, 8
DB Step Up12, 10, 8
Hamstring Curl12, 10, 8
Barbell RDL12, 10, 8
Barbell Hip Thrust12, 10, 8
Glutes Bridge12, 10, 8
Bird Dog10, 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

WorkoutReps
Flat Bench Press15, 10, 8, 6
Incline Dumbbell Press12, 10, 8, 6
Machine/Cable Fly12, 10, 8
Dumbbell Pullover12, 10, 8
Bar DipsAMRAP x 3
Triangle PushupAMRAP x 2
Skull Crushers12, 10, 8, 6
Rope Pushdown12, 10, 8, 6

Tuesday – Quadriceps, and Calves

WorkoutReps
Barbell Back Squat15, 12, 10
Machine Leg Press12, 10, 8
Leg Extension15, 12, 10
Dumbbell Lunges12, 10, 8
Sumo Squat12, 10, 8
Calf Raises12, 10, 8

Wednesday – Back and Biceps

WorkoutMusclesReps
Pullup/Assisted PUBack6-8 x 3
DeadliftBack6, 4, 2
Lat PulldownBack12, 10, 8
Seated Cable RowingBack10, 8, 8
Barbell Bent-over RowBack10 x 2
Face PullBack10 x 2
Barbell CurlBiceps10 x 2
Dumbbell CurlBiceps
Preacher CurlBiceps60 sec

Friday – Hamstrings, Glutes and Lower Back

WorkoutReps
Barbell Good Morning12, 10, 8
DB Step Up12, 10, 8
Hamstring Curl12, 10, 8
Barbell RDL12, 10, 8
Barbell Hip Thrust12, 10, 8
Glutes Bridge12, 10, 8
Bird Dog10, 8, 6

Saturday – Shoulder and Core

WorkoutReps
Military Press12, 10, 8
DB Front Raises10, 10, 8
DB Lateral Raises10, 10, 8
DB Rear Delt Fly10, 8, 6
Upright Row10, 8, 6
Dumbbell Shrug12, 10, 8
Reverse Crunches10 x 2
Sit-ups10 x 2
Leg Raises10 x 2
Plank60-sec
Side Plank30-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

WorkoutReps
Flat Bench Press12, 10, 8, 6
Incline DB Press12, 10, 8, 6
Machine/Cable Fly12, 10, 8
Bar DipsAMRAP x 3
Triangle PushupAMRAP x 3
Dumbbell Pullover12, 10, 8
Bent-Over Row12, 10, 8, 6
Seated Rowing12, 10, 8, 6

Day 2: Quads and Calves

WorkoutReps
Dumbbell Lunges12, 10, 8
Barbell Back Squat15, 12, 10, 6
Machine Leg Press12, 10, 8, 6
Barbell Jammer12, 10, 8, 6
Leg Extension15, 12, 10
Calf Raises15, 12, 10

Day 3: Shoulder and Core

WorkoutReps
Military Press12, 10, 8, 6
DB Front Raises10, 10, 8, 6
DB Lateral Raises10, 10, 8, 6
DB Rear Delt Fly10, 8, 6, 6
Upright Row10, 8, 6, 6
Dumbbell Shrug15, 12, 10
Hanging Knee Raise10 x 2
Dumbbell Side Bend10 x 2
Leg Raises10 x 2
Plank60-sec
Side Plank30-sec

Day 4: Hamstrings, Glutes and Lower Back

WorkoutReps
Barbell Good Morning10, 8, 6, 4
DB Step Up12, 10, 8
Hamstring Curl12, 10, 8, 6
Barbell RDL10, 8, 6, 4
Bulgarian Split Squat12, 10, 8
Barbell Hip Thrust12, 10, 8
Superman10, 8, 6

Day 5: Back, Biceps, and Chest

WorkoutReps
Deadlift5, 3, 2, 1
Lat Pulldown12, 10, 8
Barbell T Rowing12, 10, 8
Seated Rowing12, 10, 8
Chinups12, 10, 8
Flat Bench Press12, 10, 8
Incline Dumbbell Press12, 10, 8
Dumbbell Pullover10, 8, 6

Day 6: Quads, Hams, Glutes and Calves

WorkoutReps
Barbell Back Squat15, 12, 10
Machine Leg Press12, 10, 8
Leg Extension12, 10, 8
Hamstring Curl12, 10, 8
Barbell RDL8, 6, 4
Weighted Glute Bridge12, 10, 8
Calf Raises12, 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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