The Upper Lower Split: A 4-Day Plan for Intermediates

**0 to Elite course · Lesson 47 of 100 · Level 3: Novice to Intermediate** In lesson 46 you learned that intermediates need more work per muscle and weekly progression. The upper/lower split gives you both, without living in the gym. Here is how it works and a plan you can start this week. ## What is an upper lower split? An **upper lower split** divides your training into two kinds of session. Upper days train chest, back, shoulders and arms. Lower days train quads, hamstrings, glutes, calves and often core. You usually do each session twice a week, which gives you four training days. That means every muscle is still trained twice a week, which is a sensible frequency for most people. But because each session only covers half the body, you can do more sets for each muscle without the session dragging on for two hours. It is a gentle step up from the [3-day full body workout](https://syp-fitness.co.uk/post/full-body-workout-3-days-a-week) you used in Level 2. ## Who the upper/lower split suits * Lifters whose full body progress has slowed (see https://syp-fitness.co.uk/novice-to-intermediate-lifter). * People who can reliably train four days a week. * Anyone who wants a balance of strength and muscle growth. * Busy people: sessions of around 60 minutes are realistic. If you can only train three days, stay on full body or alternate upper and lower across a rolling week (upper, lower, upper, then lower, upper, lower the next week). Three good days beat four rushed ones. Our guide on [how often to go to the gym](https://syp-fitness.co.uk/post/how-often-should-i-go-to-the-gym) covers this in more depth. ## A sample 4-day upper/lower plan A common weekly layout is Monday upper, Tuesday lower, Thursday upper, Friday lower, with Wednesday and the weekend off. Day 1 and 2 lean heavier with lower reps. Day 3 and 4 use moderate weights and more reps. ### Upper A (heavier) * Bench press or dumbbell press: 3 sets of 5 to 8 * Barbell or chest-supported row: 3 sets of 6 to 8 * Overhead press: 2 sets of 6 to 8 * Lat pulldown or pull-up: 2 sets of 8 to 10 * Biceps curl and triceps pushdown: 2 sets of 10 to 12 each ### Lower A (heavier) * Back squat: 3 sets of 5 to 8 * Romanian deadlift: 3 sets of 6 to 8 * Split squat: 2 sets of 8 to 10 each leg * Calf raise: 3 sets of 10 to 12 * Plank or dead bug: 2 sets ### Upper B (moderate) * Incline dumbbell press: 3 sets of 8 to 12 * One-arm dumbbell row: 3 sets of 10 to 12 * Seated dumbbell shoulder press: 2 sets of 10 to 12 * Cable or band face pull: 2 sets of 12 to 15 * Arm accessories: 2 sets of 12 to 15 ### Lower B (moderate) * Deadlift or trap bar deadlift: 3 sets of 5 to 6 * Leg press or goblet squat: 3 sets of 10 to 12 * Hip thrust or glute bridge: 3 sets of 10 to 12 * Leg curl: 2 sets of 10 to 15 * Farmer's walk: 3 carries Rest around 2 to 3 minutes on the big lifts and 60 to 90 seconds on smaller ones, as you learned in https://syp-fitness.co.uk/sets-reps-and-rest-explained. Finish most sets with 1 to 3 reps in reserve. ## How to progress it Use **double progression**. Each exercise has a rep range, for example 6 to 8. When you hit the top of the range on all sets with good form, add a small amount of weight next week (around 2.5kg on lower body lifts, 1 to 2.5kg on upper) and work back up from the bottom of the range. This is [progressive overload](https://syp-fitness.co.uk/post/progressive-overload-explained) applied weekly rather than every session. Track every session in your log. If a lift stalls for three weeks running, look at sleep and food first, then consider an easier week, which we cover in lesson 52. > Increasing from three to four days adds load on your joints. Mild muscle soreness is normal for a week or two. Sharp pain, joint swelling or pain that changes how you move is not: stop that exercise and see a GP or physiotherapist if it does not settle within a few days. ## Common upper/lower mistakes * **Skipping lower days.** They are harder, so people miss them. Put them on the days you are most reliable. * **Too many exercises.** Five or six per session is plenty. More is not better if quality drops. * **Back-to-back heavy lower days.** Keep a rest day between Lower A and Lower B where possible. ## Your action steps 1. Pick your four training days and put them in your calendar for the next eight weeks. 2. Copy the sample plan into your training log and swap any exercise you cannot do safely for a similar one from Level 1. 3. In week one, choose weights that leave 2 to 3 reps in reserve so you can build up. 4. Each Sunday, check your log and mark which exercises earned a weight increase. ## Frequently asked questions ### Is an upper lower split good for building muscle? Yes. It trains every muscle twice a week and lets you fit more sets per muscle than most full body sessions, which suits intermediate lifters who want to build muscle and strength. ### How many days a week is an upper lower split? It is usually four days a week: two upper body sessions and two lower body sessions, with rest days in between. It can also be run on a rolling three-day schedule. ### Is upper lower better than full body? Neither is better for everyone. Full body is ideal for beginners and three-day weeks; upper/lower suits people who can train four days and need more work per muscle. ## Keep going Previous: [Lesson 46: When Beginner Gains Slow Down: Becoming an Intermediate Lifter](https://syp-fitness.co.uk/post/novice-to-intermediate-lifter) Next: [Lesson 48: The Push Pull Legs Routine Explained](https://syp-fitness.co.uk/post/push-pull-legs-routine) Lost your place? 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