Body Split upper/lower Workout Routines

Body Split Upper & Lower – 3 Day & 4..

Body Split upper/lower Workout Routines

Body Split Upper & Lower – 3 Day & 4 Day Upper and Lower Body Split Routine
What Is An Upper and Lower Body Split?

The upper/lower split is a type of weight training schedule that revolves around splitting the body up into 2 groups: upper body and lower body.

Each group is then trained separately on its own workout day.

The upper body workout would train the following muscle groups to some degree:

The lower body workout would most often train these muscle groups to some degree:

  • Quads
  • Hamstrings
  • Calves
  • Lower Back
  • Abs

As for how the workouts are scheduled, there’s a few options. These are the most common…

The Classic 4 Day Upper and Lower Body Split
  1. Monday: Upper Body Workout
  2. Tuesday: Lower Body Workout
  3. Wednesday: off
  4. Thursday: Upper Body Workout
  5. Friday: Lower Body Workout
  6. Saturday: off
  7. Sunday: off

The classic 4 day upper body and lower body split is probably the most common version. It involves doing 4 weight training workouts per week: 2 upper body workouts and 2 lower body workouts.

They are classically done using the 2 on/1 off/2 on/2 off format shown above, which allows for the added perk of having the weekends off.

Of course, the actual days you choose really doesn’t matter at all as long as that same format is kept intact.

The Classic 3 Day Upper and Lower Body Split

Week 1

  1. Monday: Upper Body Workout
  2. Tuesday: off
  3. Wednesday: Lower Body Workout
  4. Thursday: off
  5. Friday: Upper Body Workout
  6. Saturday: off
  7. Sunday: off

Week 2

  1. Monday: Lower Body Workout
  2. Tuesday: off
  3. Wednesday: Upper Body Workout
  4. Thursday: off
  5. Friday: Lower Body Workout
  6. Saturday: off
  7. Sunday: off

The classic 3 day upper body and lower body split is probably a very close second in terms of how commonly used it is. It involves rotating through 3 weight training workouts per week: Upper Body, Lower Body, Upper Body one week, and then Lower Body, Upper Body, Lower Body the next.

You’d then continue alternating like this from week to week.

The workouts are classically done using the 1 on/1 off/1 on/1 off/1 on/2 off format shown above, which again allows for the added perk of having the weekends off.

Once again, the actual days you choose really doesn’t matter at all as long as that same format is kept intact.

This classic 3 day version of the upper/lower split allows for a frequency where each muscle group is trained once every 4th or 5th day.

While this is slightly less frequent than the classic 4 day version, it’s still perfectly within the ideal frequency range for the majority of people past the beginner’s stage.

Which is better for you?

Well, first of all, they both work extremely well and will both produce the results you want. So, in general, one version is NOT better than the other.

If you can only manage to train 3 days per week (or if it would just be a lot more convenient for you to train 3 days per week), then the 3 day upper/lower split is definitely the better version for you. No question about it.

If you are someone who has an overall lower capacity to recover, then the slightly reduced training frequency of the 3 day version would definitely be better for you as well.

This could be due to age as recovery times may become longer as you get older, having a highly stressful life which this can also slow down recovery, having a very physical job a lot of additional outside activity can hurt recovery, or just having rubbish genetics.

You may just be someone who feels better/stronger/fresher when they train slightly less often, in which case the extra day you have off in the 3 day upper/lower split will make a world of difference for you.

Whichever routine you end up choosing, the upper/lower split is considered a moderate frequency split (not too high, not too low), so volume (exercises, sets, reps) should be kept equally moderate to allow for adequate recovery.

Who Does This Split Work Best For?

Honestly? The upper and lower body split works best for the majority of the population.

Whether you are a beginner, intermediate or advanced. Whether you want to build muscle, lose fat, increase strength, improve performance or any combination thereof, the upper body and lower body split can always be set up in a way that will be extremely effective for you.

As I mentioned earlier, this split allows for each muscle group to be trained between once every 3rd and 5th day depending on which one you choose, and literally all research looking into workout frequency shows that this is the frequency that works best for the majority of people who are past the beginner’s stage, it just so happens that the upper/lower split is a perfectly balanced and amazingly adjustable way to reach that ideal frequency.

If you are an intermediate or advanced, the upper and lower body split workout routine is a fantastic choice for you no matter what your specific goal is.

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Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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