Why Upper Lower Works
The upper lower split is one of the most effective ways to train 4 days per week. You hit every muscle twice per week — the frequency research shows is optimal for muscle growth.
Upper days train your entire upper body: chest, back, shoulders, biceps, and triceps. Lower days train quads, hamstrings, glutes, and calves. No muscle gets neglected.
Unlike 6-day programs, upper lower gives you real rest days. You train hard, recover fully, and come back stronger. It's the sweet spot between frequency and recovery.
How It Works
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What's In Your Upper Lower Plan
Upper A might focus on horizontal pressing and rowing. Upper B emphasizes overhead pressing and vertical pulling. Both days include arm work. This variation keeps training fresh and covers all movement patterns.
Lower A leads with squats and quad-focused accessories. Lower B emphasizes deadlifts, hip thrusts, and hamstring work. Your legs get complete development.
Progressive overload happens automatically. Each week, your plan adjusts weights, reps, or sets based on proven periodization. Monthly updates keep your body adapting.
Your Week at a Glance
A sample of what your personalized plan looks like
What Makes This Plan Different
Adapts Monthly
Your plan evolves as you progress
Built for Your Equipment
Gym, home, or minimal setup
Progressive Overload Built In
Your plan gets harder at the right time
Recovery Optimized
Smart rest day placement
Takes 45-60 Min
Efficient sessions, no time wasted
Science-Backed
Based on proven training principles
Who This Plan Is For
Upper lower is perfect if you can train 4 days per week and want balanced development. It works for beginners building their foundation and intermediates pushing past plateaus. If you want results without living at the gym, this split delivers.
Frequently Asked Questions
An upper lower split divides your training into two workout types. Upper days train chest, back, shoulders, and arms. Lower days train quads, hamstrings, glutes, and calves. You alternate between them throughout the week.
Both hit each muscle twice per week. Upper Lower does it in 4 days, PPL takes 6. Upper Lower combines pushing and pulling on the same day, which some find more time-efficient. Choose based on how many days you can train.
4 days is optimal — you train each muscle twice per week (Upper, Lower, Upper, Lower). 3 days still works by rotating sessions, but frequency is slightly lower. Most people see best results with 4 days.
Upper days hit your entire upper body: chest (bench press, flyes), back (rows, pulldowns), shoulders (overhead press, lateral raises), biceps (curls), and triceps (pushdowns, extensions). Everything above the waist.
Yes. Light to moderate cardio on rest days is fine — walking, cycling, swimming. This can actually help recovery. Just avoid intense cardio that might hurt your performance on lifting days.
It is excellent for beginners. The 4-day schedule is manageable, you train each muscle twice per week, and the structure is easy to follow. Many people start with upper lower and stick with it for years.
Yes. MySetPlan builds around your equipment and preferences. If you hate a particular exercise, your plan includes alternatives. The movements that matter are the patterns — push, pull, squat, hinge — not specific exercises.
Upper Lower Training Resources
Learn more about the upper lower split and optimize your training.