What is an upper lower split?
An upper lower split separates training into upper body sessions and lower body sessions. This lets you train each major muscle group twice per week while keeping workouts focused and recovery more manageable.
The upper days train chest, back, shoulders, biceps, and triceps. The lower days train quads, hamstrings, glutes, calves, and core.
Who this program is for
This program is best for beginners who already know the basic gym movements and intermediate lifters who want a simple, repeatable training week. It works well if your goal is muscle growth, strength, consistency, or a cleaner alternative to random gym sessions.
Weekly schedule
Horizontal push and pull with balanced shoulders and arms.
| Exercise | Sets and reps |
|---|---|
| Bench Press | 3 sets x 6-8 reps |
| Lat Pulldown | 3 sets x 8-10 reps |
| Seated Dumbbell Shoulder Press | 3 sets x 8-10 reps |
| Cable Row | 3 sets x 10-12 reps |
| Dumbbell Curl | 2 sets x 10-12 reps |
| Triceps Rope Pushdown | 2 sets x 10-12 reps |
Squat pattern, hamstrings, leg volume, calves, and core.
| Exercise | Sets and reps |
|---|---|
| Back Squat | 3 sets x 6-8 reps |
| Romanian Deadlift | 3 sets x 8-10 reps |
| Leg Press | 3 sets x 10-12 reps |
| Seated Leg Curl | 3 sets x 10-12 reps |
| Standing Calf Raise | 3 sets x 12-15 reps |
| Plank | 3 rounds x 30-60 seconds |
Incline pressing, vertical pulling, shoulders, rows, and arms.
| Exercise | Sets and reps |
|---|---|
| Incline Dumbbell Press | 3 sets x 8-10 reps |
| Pull-Up or Assisted Pull-Up | 3 sets x 6-10 reps |
| Lateral Raise | 3 sets x 12-15 reps |
| Chest-Supported Row | 3 sets x 8-10 reps |
| Hammer Curl | 2 sets x 10-12 reps |
| Overhead Triceps Extension | 2 sets x 10-12 reps |
Hinge strength, single-leg work, glutes, quads, calves, and abs.
| Exercise | Sets and reps |
|---|---|
| Deadlift | 3 sets x 3-5 reps |
| Bulgarian Split Squat | 3 sets x 8-10 reps per leg |
| Hip Thrust | 3 sets x 8-10 reps |
| Leg Extension | 3 sets x 10-12 reps |
| Seated Calf Raise | 3 sets x 12-15 reps |
| Hanging Knee Raise | 3 sets x 10-15 reps |
How to progress week to week
Use double progression. Start with a weight you can control for the lower end of the rep range. When you can complete every set at the top of the rep range with good form, increase the load slightly the next time you perform that lift.
Keep one to three reps in reserve on most sets. Training close to failure can be useful, but forcing every set to failure makes recovery harder and often reduces quality across the week.
Rest days and recovery
The rest days are part of the program. Sleep, nutrition, light walking, and mobility work help you return to the next session with better energy and stronger performance.
If your joints feel beat up or your lifts are dropping for multiple sessions, reduce load, cut a set from each exercise, or take an easier week before building again.
Common mistakes
- Adding too many extra exercises before mastering the core lifts.
- Changing the program every week instead of tracking progression.
- Skipping rest days when performance and recovery are already declining.
- Using loads that are too heavy to control through the full range of motion.
How NoxaFit personalizes this program
NoxaFit can adapt this structure around your goal, schedule, training experience, available equipment, soreness, and progress trends. Instead of treating the plan as static, NoxaFit helps you make better decisions about exercise swaps, load progression, recovery, and consistency.
For more context, explore the NoxaFit blog, check your starting point with the BMI calculator, or return to the NoxaFit homepage.