Best Upper and Lower Exercises & Workouts

The upper/lower split is highly effective because it trains each muscle group twice per week. Hitting muscles more frequently keeps protein synthesis elevated, which supports better muscle growth. It also allows for more manageable volume per session, reducing fatigue and burnout compared with full-body workouts four times a week.

The gold standard is four days per week: Monday for Upper, Tuesday for Lower, Wednesday Rest, Thursday for Upper, Friday for Lower, and Weekend Rest. This structure allows for 72 hours of recovery before training the same muscle group again, which is ideal for maximum hypertrophy.

Yes, this is called a Full Body split. It is excellent for beginners or those who can only train two to three days a week. However, you must limit exercise selection to the Big 5: Squat, Hinge, Push, Pull, and Carry, to prevent the workout from dragging on for two hours.

You should focus on compound movements that train multiple muscles at once. For Upper body use Barbell Rows, Overhead Press, Bench Press, and Pull-ups. For Lower body use Squats, Romanian Deadlifts, Lunges, and Hip Thrusts. Isolation movements like curls should be saved for the end if energy permits.

Beginners often benefit more from Full Body three times a week. Upper Lower is technically an Intermediate split. Beginners need to practice the skill of lifting frequently. Doing a squat three times a week helps them learn the form faster than doing it twice a week in an Upper Lower split.