Categories / Strength & resistance
Upper/Lower Split
Alternate upper-body and lower-body days.
How to start
Train four days a week: two upper-body days and two lower-body days. Start with 2 or 3 sets of 8 to 12 reps for each exercise.
How to progress
Add weight or reps gradually. Take an easier week every four to six weeks.
What the evidence says
Evidence: moderate
Muscle-strengthening activities were linked to 10% to 17% lower risk of death from any cause, heart disease, cancer and diabetes in a 2022 pooled analysis of 16 cohort studies. The biggest drop (about 10% to 20%) came at roughly 30 to 60 minutes a week, and more did not clearly add more benefit. These are observational studies. We found no studies comparing upper-lower splits with other ways to schedule training.
Take care: Keep technique good and warm up before each session. Rest if you feel pain in a joint.
Sources
12-week starter plan
Four sessions a week: upper, lower, rest, upper, lower. Start with weights you can control.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 5 METs (Gym resistance training (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Arrange the week so your upper and lower days alternate.
- Do your hardest exercise first when you are fresh.
- Log your weights.
Common mistakes
- Skipping legs.
- Training the same muscles on back-to-back days.
- Not increasing weight over time.
Kit and cost
Moderate Approximate UK prices.
- Gym membership (about £20 to £50 a month)
- Flat shoes
- A notebook or app for tracking
Frequently asked questions
Is an upper-lower split good?
It lets you train each muscle twice a week, which works well for many people.
How many days should I train?
Four days a week is typical. Three works too if you alternate.
Is it suitable for beginners?
Beginners often start with full-body workouts, then move to a split.
Good for: Strength Muscle size
Compare with similar options
| Upper/Lower Split | Bodyweight Calisthenics | 100 Push-Ups Plan | Pull-Up Progression | |
|---|---|---|---|---|
| Typical session | 60 min × 4/wk | 40 min × 3/wk | 20 min × 3/wk | 20 min × 3/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Moderate cost | Free | Free | Low cost |
| Equipment | Some equipment | No equipment | No equipment | Basic kit |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Some fitness | Any level | Any level | Some fitness |
| Evidence | moderate | moderate | limited | limited |