Get in shape with the Upper Lower Split Workout. This workout includes two workouts to address the upper and lower body separately. Use these as part of a whole fitness routine or as an on-the-go option when you need to change up your routine. With the Upper Lower Split Workout program, you’ll alternate between workouts for your upper body and lower body. This workout program is designed to work your entire body and keep you from getting bored. The Upper Lower Split Workout is perfect for anyone looking to give their body a complete workout without having to spend hours at the gym. In this article, we’ll discuss the benefits of the Upper Lower Split Workout and provide you with a sample routine to get started.
What is an Upper Lower Split Workout?
The Upper Lower Split Workout is a type of high-intensity interval training (HIIT).
HIIT is a type of interval training that alternates between short periods of intense exercise and recovery periods. HIIT can be performed with any type of exercise but is often done with cardiovascular exercises such as running or cycling. HIIT is an effective way to burn fat and improve cardiovascular fitness.
The Upper Lower Split Workout is a type of HIIT that alternates between exercises for the upper body and lower body. This workout is designed to maximize fat burning and can be performed in as little as 20 minutes, 3-4 times per week. The Upper Lower Split Workout is perfect for busy people who don’t have time for a lengthy workout routine. This workout can be done at home or at the gym.
Benefits of Upper Lower Split Workout
The Upper Lower Split Workout offers many benefits, including:
Improved cardiovascular fitness – The Upper Lower Split Workout is an excellent way to improve cardiovascular fitness. This workout includes exercises that raise your heart rate and get your blood pumping.
Improved muscular endurance – The Upper Lower Split Workout will also help to improve muscular endurance. This workout includes strength-training exercises that will help to build muscle and improve endurance.
Increased fat burning – The Upper Lower Split Workout is an excellent way to burn fat. This workout includes high-intensity interval training, which has been shown to be very effective at burning fat.
Improved joint health – The Upper Lower Split Workout can also help to improve joint health. This workout includes exercises that improve flexibility and range of motion.
Improves overall fitness – The Upper Lower Split Workout is a great way to improve overall fitness. This workout includes exercises for the upper and lower body, as well as the cardiovascular system.
It’s simple to follow – Even if you’re a complete beginner you could jump into an upper-lower split pretty comfortably. And it will allow you to make great progress for a decent amount of time.
It’s great for fat loss – Because you don’t do many exercises per body part, you can keep rest to a minimum. You can use supersets or just reduce the rest between exercises. That will keep your heart rate high and allow you to burn lots of calories. And it is that calorie burn, combined with the resistance training effect of lifting weights, that’s key to fat loss.
You train legs twice a week – A lot of guys never train their legs. So doing two legs sessions a week is good going. Legs sessions are great for fat loss and they will also set you up for upper body success.
It’s a flexible approach – Because you can do two upper-lower split workouts back-to-back, which opens up a lot of scheduling possibilities. It also gives you the option of keeping your weekends free, which may be appealing.
Disadvantages of Upper Lower Split Workout
There are a few disadvantages to the Upper Lower Split Workout:
May not be appropriate for everyone – The Upper Lower Split Workout may not be appropriate for everyone. This workout includes high-intensity exercises that may be too strenuous for some people.
Can be dangerous if not performed correctly – The Upper Lower Split Workout can be dangerous if not performed correctly. This workout includes exercises that can be risky if done incorrectly.
They’re not ideal for experienced lifters – If you’re a serious lifter or a bodybuilder, an upper-lower split is unlikely to be optimal for you. If you want to really smash your back, for example, you’ll want to do 4-5 back exercises. You can’t do that in an upper lower split.
It’s tricky to fully fatigue muscle groups – You don’t have to be a bodybuilder to notice upper-lower split shortcomings. If you’re a regular gym-goer you’ll probably want to do about three moves per muscle group. That’s possible on lower body days. But it is tricky on upper body days. That’s why my New Body Plan 2.0 program starts with an upper-lower split but moves on to more body part-focused splits as you progress through the plan.
Another situation where Upper/Lower splits may not be the best strategy is for advanced lifters who need very high training volume and require more frequent and heavier training; they may need to adopt a much different split to allow.
Both split-style training and full-body workouts can be effective tools for seeing results. In many cases, splits often allow for more frequent training, better recovery, and more volume per muscle group in each session than full-body workouts. However, full-body workouts can provide a good training stimulus in a more time-efficient manner over a week. It depends on exactly what your goals are, what your schedule is, and what type of training you enjoy.
See also The Rock Arm Workout for Maximum Muscle Gain, Arm Sizes, and Strength
What does The Upper Lower Split Workout consist of?
The Upper Lower Split Workout consists of two workouts:
Upper Body Workout
The upper body workout includes exercises for the chest, shoulders, and arms. This workout can be performed with dumbbells, barbells, or resistance bands.
- Chest – The chest workout includes exercises such as the bench press, flyes, and push-ups.
- Shoulders – The shoulder workout includes exercises such as the shoulder press, lateral raise, and front raise.
- Arms – The arm workout includes exercises such as the bicep curl, tricep extension, and close-grip bench press.
Lower Body Workout
The lower body workout includes exercises for the legs and glutes. This workout can be performed with dumbbells, barbells, or resistance bands.
- Legs – The leg workout includes exercises such as the squat, lunge, and deadlift.
- Glutes – The glute workout includes exercises such as the glute bridge, hip thrust, and donkey kick.
The Upper Lower Split Workout can be performed 3-4 times per week, depending on your fitness level. For beginners, it is recommended to start with 3 workouts per week. For more experienced athletes, 4
How often should I do The Upper Lower Split Workout?
The Upper Lower Split Workout can be performed 3-4 times per week, depending on your fitness level. For beginners, it is recommended to start with 3 workouts per week. For more experienced athletes, 4 workouts per week may be appropriate.
Upper Lower Split Workout diet plan
There is no specific diet plan that is required for the Upper Lower Split Workout. However, it is recommended to eat a healthy diet that includes plenty of protein and vegetables.
Protein-Protein is essential for muscle growth. It is recommended to consume 1-2 grams of protein per pound of body weight.
Vegetables – Vegetables are a great source of vitamins and minerals. It is recommended to eat 3-4 servings of vegetables per day.
What equipment do I need for The Upper Lower Split Workout?
The Upper Lower Split Workout can be performed with dumbbells, barbells, or resistance bands. However, it is recommended to have a variety of equipment in order to perform all the exercises included in the workout.
Dumbbells – Dumbbells are a great way to add resistance to upper and lower body exercises. They come in a variety of sizes, so it is important to choose the right weight for your fitness level.
Barbells – Barbells are a great way to add resistance to upper and lower body exercises. They come in a variety of sizes, so it is important to choose the right weight for your fitness level.
Resistance Bands – Resistance bands are a great way to add resistance to the upper and lower body exercises. They come in a variety of resistances, so it is important to choose the right band for your fitness level.
Tips for beginners
Here are a few tips for beginners who are starting The Upper Lower Split Workout:
Start with 3 workouts per week – Beginners should start with 3 workouts per week. This will allow your body to adapt to the high-intensity exercises included in the workout.
Choose the right weight – It is important to choose the right weight for your fitness level. If the weight is too light, you will not see results. If the weight is too heavy, you may injure yourself.
Warm-up before each workout – Warming up before each workout is essential. It will help to prevent injuries and will prepare your body for high-intensity exercises.
Cool down after each workout – Cooling down after each workout is also important. It will help to relax your muscles and prevent injuries.
Things to do before and after the Upper Lower Split Workout
Here are a few things to do before and after the Upper Lower Split Workout:
Before – Before the Upper Lower Split Workout, it is important to warm up your body. This can be done with a light jog or by performing some dynamic stretches.
After – After the Upper Lower Split Workout, it is important to cool down your body. This can be done by performing some static stretches.
What are the guidelines for The Upper Lower Split Workout?
The Upper Lower Split Workout guidelines are as follows:
Upper Body Workout – 3-4 sets, 8-12 reps
Chest – 3-4 sets, 8-12 reps
Shoulders – 3-4 sets, 8-12 reps
Arms – 3-4 sets, 8-12 reps
Lower Body Workout – 3-4 sets, 8-12 reps
Legs – 3-4 sets, 8-12 reps
Glutes – 3-4 sets, 8-12 reps
The Upper Lower Split Workout can be performed with dumbbells, barbells, or resistance bands. It is recommended to use a weight that allows you to complete 8-12 reps per set.
Who can do the Upper Lower Split Workout?
An upper-lower split is good for literally anybody and everybody. Because of its versatility, it works for all schedules and fitness levels. A beginner can do a 2, 3, or 4 days upper-lower split with an appropriate workout structure and an intermediate lifter can do a 3, 4, or 5 days upper-lower split with an appropriate workout programming tailored to their goals. As for advanced lifters, they know exactly how to use an upper-lower split to their advantage, so we don’t have to tell them. There are plenty of advanced powerlifters and bodybuilders who use an upper-lower split.
Overall, the upper-lower split is a fantastic option for building muscle, getting stronger, and losing fat. Again, it’s versatile so you can adjust the workouts exactly to your demand.
For most amateur bodybuilders and your average fitness enthusiast, the upper-lower split is far and away from a better choice than a bro split. The only other option that can compete with an upper-lower split for most intermediate trainees is a Push-Pull Leg split, which also has its own pros and cons.
20 Best Upper Lower Split Workouts
- Barbell Bench Press – 4 sets, 8-12 reps
How to do: Lie on a flat bench with your feet planted firmly on the ground. Grip the barbell at shoulder-width apart and unrack it. Slowly lower the barbell down to your chest, pause for a brief moment, then press it back up to the starting position. Repeat for the desired number of reps.
- Incline Dumbbell Bench Press – 4 sets, 8-12 reps
How to do: Position yourself on an incline bench and grip a pair of dumbbells shoulder-width apart. Unrack the dumbbells and slowly lower them down to your chest, pause for a brief moment, then press them back up to the starting position. Repeat for the desired number of reps.
- Dumbbell Flyes – 4 sets, 8-12 reps
How to do: Lie on a flat bench with your feet planted firmly on the ground. Grip a pair of dumbbells and hold them at arm’s length above your chest. Slowly lower the dumbbells down to your chest, pause for a brief moment, then press them back up to the starting position. Repeat for the desired number of reps.
- Seated Cable Row – 4 sets, 8-12 reps
How to do: Sit down at a cable row machine and grip the attachment with an overhand grip. Row the weight towards your midsection, pause for a brief moment, then slowly release the tension and return to the starting position. Repeat for the desired number of reps.
- Lat Pulldown – 4 sets, 8-12 reps
How to do: Sit down at a lat pulldown machine and grip the bar with an overhand grip. Pull the bar down towards your chest, pause for a brief moment, then slowly release the tension and return to the starting position. Repeat for the desired number of reps.
- Hammer Curl – 4 sets, 8-12 reps
How to do: Hold two dumbbells at your sides with your palms facing your thighs. Curl the weights as close to your shoulder as you can, pause for a brief moment, then slowly release the tension and return to the starting position. Repeat for the desired number of reps.
- Seated Overhead Press – 4 sets, 8-12 reps
How to do: Sit down at an overhead press machine and grab the handles. Press the weight overhead, pause for a brief moment, then slowly lower it back down to the starting position. Repeat for the desired number of reps.
- Lateral Raise – 4 sets, 8-12 reps
How to do: Grab a pair of dumbbells and hold them at your sides with your palms facing your thighs. Raise the weights to the sides, pause for a brief moment, then slowly lower them back down to the starting position. Repeat for the desired number of reps.
- Seated Calf Raise – 4 sets, 12-20 reps
How to do: Sit down in a calf raise machine and place your feet on the platform with your heels hanging off the edge. Raise your heels as high as you can, pause for a brief moment, then slowly lower them back down to the starting position. Repeat for the desired number of reps.
- Barbell Back Squat – 4 sets, 8-12 reps
How to do: Position a barbell on your shoulders and squat down as low as you can, pause for a brief moment, then press back up to the starting position. Repeat for the desired number of reps.
- Leg Extension – 4 sets, 8-12 reps
How to do: Sit in a leg extension machine and place your feet on the platform. Extend your legs and raise the weight as high as you can, pause for a brief moment, then slowly lower it back down to the starting position. Repeat for the desired number of reps.
- Hamstring Curl – 4 sets, 8-12 reps
How to do: Lie on your back on the ground and place your feet on a bench with your knees bent to 90 degrees. Curl your legs up towards your butt, pause for a brief moment, then slowly lower them back down to the starting position. Repeat for the desired number of reps.
- Crunch – 4 sets, 12-20 reps
How to do: Lie on your back on the ground and place your hands behind your head. Bring your knees in towards your chest, pause for a brief moment, then slowly release them back down to the starting position. Repeat for the desired number of reps.
- Russian Twist – 4 sets, 12-20 reps
How to do: Sit on the ground with your knees bent and your feet flat on the ground. Lean back a few inches and twist your torso to the right, pause for a brief moment, then twist it back to the left. Repeat for the desired number of reps.
- Side Plank – 4 sets, 30-60 seconds each side
How to do: Lie on your side on the ground and place your elbow underneath your shoulder. Raise your hips off the ground and hold the position for the desired amount of time. Repeat for the desired number of reps.
- Bicycle Crunch – 4 sets, 12-20 reps
How to do: Lie on your back on the ground and place your hands behind your head. Bring your knees in towards your chest, then raise your shoulder blades off the ground and twist to the right. Hold for a brief moment, then switch sides and repeat.
Repeat for the desired number of reps.
- Reverse Crunch – 4 sets, 12-20 reps
How to do: Lie on your back on the ground and place your hands on the ground. Bring your knees in towards your chest, then raise your hips off the ground and curl them towards your chest. Hold for a brief moment, then slowly release them back down to the starting position. Repeat for the desired number of reps.
- Push-Up – 4 sets, 8-12 reps
How to do: Get into a push-up position with your hands shoulder-width apart and your feet together. Bend your elbows and lower your body towards the ground, pause for a brief moment, then press back up to the starting position. Repeat for the desired number of reps.
- Plank – 4 sets, 30-60 seconds
How to do: Get into a push-up position with your hands shoulder-width apart and your feet together. Hold the position for the desired amount of time.
- Reverse Fly – 4 sets, 8-12 reps
How to do: Grasp a dumbbell in each hand and bend forward at the waist with your knees slightly bent. Let the dumbbells hang down in front of you with your palms facing your thighs. From this position, raise the dumbbells out to your sides until your upper arms are parallel to the floor. Pause for a brief moment, then slowly lower them back to the starting position. Repeat for the desired number of reps.
Repeat all exercises listed for the desired number of reps.
See also Leg Workout at Home: The Ultimate Guide to Tone & Tighten Your Legs
Upper Lower Split Workout Training Schedule
A typical week with an upper/lower split routine looks like this:
Monday: Upper body
- Chest
- Back
- Shoulders
- Triceps
Tuesday: Lower body
- Quadriceps
- Hamstrings
- Calves
- Glutes
Wednesday: Upper body
- Biceps
- Forearms
Thursday: Lower body
- Abs
- Lower back
Friday: Upper body
- Latissimus dorsi
Saturday: Lower body
- Rest day
Sunday: Upper body
- Rest day
This is a basic outline of an upper/lower split routine. The days and exercises can be rearranged to fit your schedule and goals.
For example, if you want to focus on building bigger arms, you could do an upper body workout on Monday and Thursday, followed by a lower-body workout on Tuesday and Friday.
Or, if you want to focus on increasing your squat strength, you could do a lower body workout on Monday and Thursday, and an upper body workout on Tuesday and Friday.
The possibilities are endless! Just be sure to listen to your body and adjust the routine as needed.
Upper Lower Split Workout warnings
Consult a physician before beginning any new exercise program. Stop if you feel pain or discomfort.
When performing any of the exercises listed, be sure to use proper form to avoid injury.
If you’re just starting out, it’s best to start with a lower number of reps and work your way up. Remember to always take your time and breathe properly. Don’t rush through the exercises!
Make sure to drink plenty of water before, during, and after your workout. This will help keep you hydrated and feeling good.
Lastly, be sure to give yourself enough rest between workouts. Muscle soreness is normal, but too much can lead to injury.
So there you have it! A complete upper lower split workout that you can do at home or in the gym. Be sure to mix things up and change up the exercises every few weeks to keep your body guessing. And most importantly, have fun and enjoy yourself!
Frequently Asked Questions about Upper Lower Split Workouts
Is Upper Lower Split Workout safe?
Yes, the Upper Lower Split Workout is a very safe workout.
What are some of the benefits of the Upper Lower Split Workout?
Some of the benefits of the Upper Lower Split Workout include increased muscle mass, strength, and definition; improved cardiovascular endurance; and improved joint health.
What is the best way to perform Upper Lower Split Workouts?
The best way to perform Upper Lower Split Workouts is by following a routine that includes exercises for the upper body, lower body, and core.
What are the most effective Upper Lower Split Workouts?
The most effective Upper Lower Split Workouts are those that are tailored to meet your individual fitness goals.
What are the most common Upper Lower Split Workout mistakes?
The most common Upper Lower Split Workout mistakes include not using enough weight, not resting long enough between sets, and not stretching properly before and after working out.
Who can benefit from the Upper Lower Split Workout?
The Upper Lower Split Workout can benefit anyone who wants to improve their overall fitness level, build muscle mass, or lose weight.
What should I wear for Upper Lower Split Workouts?
When performing Upper Lower Split Workouts, you should wear clothes that allow you to move freely and that are comfortable. You may also want to consider wearing a sweatband or headband to keep sweat out of your eyes.
Summary and conclusion
The Upper Lower Split Workout is a great way to improve your overall fitness level, build muscle mass, and lose weight. It is safe and effective for anyone who wants to achieve these results. The best way to perform Upper Lower Split Workouts is by following a routine that includes exercises for the upper body, lower body, and core. Be sure to use enough weight, rest long enough between sets, and stretch properly before and after your workouts to get the most out of this workout routine.
This concludes our article on Upper Lower Split Workouts. We hope you found it informative and helpful. If you have any questions or comments, please feel free to leave them below. Thanks for reading!
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