The plan
Four days, two upper and two lower, with a rest day after every pair. Monday and Tuesday are heavy, Thursday and Friday use more reps.
| Day | Session | Focus | Time |
|---|---|---|---|
| Monday | Upper A | Heavy press and row | 60 min |
| Tuesday | Lower A | Heavy squat | 60 min |
| Wednesday | Rest | Walk or easy cardio if you like | – |
| Thursday | Upper B | More reps, more angles | 55 min |
| Friday | Lower B | Heavy hinge, more reps on the rest | 55 min |
| Saturday | Rest | – | – |
| Sunday | Rest | – | – |
Why twice a week? In a 2016 meta-analysis of 10 studies, training a muscle twice a week beat once a week for muscle growth. For strength, a 2018 review of 22 studies found gains rose with frequency, mostly because more sessions meant more total sets.
Upper A (Monday, heavy)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell bench press | 4 × 5–6 | 3 min |
| Barbell row | 4 × 6–8 | 2–3 min |
| Seated dumbbell shoulder press | 3 × 8–10 | 2 min |
| Lat pulldown | 3 × 8–10 | 90 sec |
| EZ-bar curl | 2 × 8–10 | 60 sec |
| Close-grip bench press | 2 × 8–10 | 90 sec |
Lower A (Tuesday, heavy)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell back squat | 4 × 5–6 | 3 min |
| Romanian deadlift | 3 × 8–10 | 2–3 min |
| Leg press | 3 × 10–12 | 2 min |
| Lying leg curl | 3 × 10–12 | 90 sec |
| Standing calf raise | 4 × 8–12 | 60 sec |
| Plank | 3 × 30–45 sec | 60 sec |
Upper B (Thursday, more reps)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Incline dumbbell press | 3 × 8–12 | 2 min |
| Pull-up or assisted pull-up | 3 × 6–10 | 2 min |
| Seated cable row | 3 × 10–12 | 90 sec |
| Cable fly | 3 × 12–15 | 60 sec |
| Dumbbell lateral raise | 3 × 12–15 | 60 sec |
| Cable face pull | 2 × 12–15 | 60 sec |
| Incline dumbbell curl | 2 × 10–12 | 60 sec |
| Overhead cable triceps extension | 2 × 10–12 | 60 sec |
Lower B (Friday, hinge focus)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Trap bar or conventional deadlift | 3 × 5 | 3 min |
| Bulgarian split squat | 3 × 8–10 per leg | 90 sec |
| Hip thrust | 3 × 10–12 | 2 min |
| Leg extension | 3 × 12–15 | 60 sec |
| Seated leg curl | 3 × 12–15 | 60 sec |
| Seated calf raise | 3 × 12–15 | 60 sec |
Most muscles land at about 10 to 13 hard sets a week, right at or above the floor of 10 weekly sets in the 2026 ACSM position stand. Arms and rear shoulders sit a little lower because rows, presses and pull-ups already work them.
Get this week built for your gym.
Plan your workout
How to pick the weight and reps
The heavy lifts come first in the session, which is where the 2026 ACSM position stand puts strength work: loads of about 80% of your max or more, 2 to 3 sets, at least twice a week. A set of 5 to 6 with a rep or two to spare lands you there.
- Heavy lifts (5–6 reps). Pick a weight you could lift 1 or 2 more times. Rest 2 to 3 minutes.
- Everything else (8–15 reps). Pick a weight you could lift 1 to 3 more times. Rest 60 to 90 seconds.
- Go up when you hit the top of the range. All sets at the top? Add 5 lb (2 kg) on upper-body lifts and 5 to 10 lb (2–5 kg) on squats and deadlifts.
- If a set falls 2 reps short, keep the weight. Beat it next week before adding more.
Example: squat 185 lb (84 kg) for 4 × 6. Next Tuesday, 195 lb (88 kg), aim for 4 × 5, then build back to 6s.
Swaps for each day
| If you planned | Swap to | When |
|---|---|---|
| Barbell bench press | Dumbbell bench press | Bench press doesn't feel right on your shoulders |
| Barbell back squat | Hack squat, leg press or goblet squat | No rack, or squats don't feel right |
| Deadlift | Romanian deadlift with dumbbells | Lower back still tired, or no trap bar |
| Pull-up | Lat pulldown | Fewer than 6 clean reps |
| Hip thrust | Glute bridge or cable pull-through | No bench open |
| Barbell row | Chest-supported dumbbell row | Lower back tired from Tuesday |
| Leg extension | Reverse lunge 3 × 10 per leg | No machine |
Same sets and reps after the swap. Stop the set if form breaks.
How Nuvela runs an upper lower week
Answer a few questions in Nuvela: your goal, experience, where you train, days and minutes. Pick four days and you get a four-day week like this one, built for your gym or your home setup. Training at home? Snap your gear and the plan uses what you have. Nuvela sets every weight and adjusts it as you log, you can swap any move in one tap, and every move has a video. Build your week and compare it to the plan above.
Want a fifth day? The 5 day workout split adds push, pull and legs days on top of this one. Prefer six shorter sessions? See push pull legs.
Not sure four days fits your week? The 4 day workout split compares three layouts, and the dumbbell workout plan works if you train at home.
Common questions
Is upper lower split good?
Yes. It trains every muscle twice a week in four sessions, which is efficient for both size and strength. A 2024 meta-analysis of 14 studies found split and full-body routines gave similar results when total sets were equal, so pick the one you'll stick with.
Is upper lower better than push pull legs?
Neither is better on its own. Upper lower fits four days. Push pull legs fits three or six. With six days, PPL gives more room per muscle. With four days, upper lower trains each muscle twice, which a 3-day PPL can't.
How do I structure an upper lower split?
Alternate them with rest after every pair: upper, lower, rest, upper, lower, rest, rest. Put the big lifts first, one heavy upper and lower day, one lighter pair.
Can I do upper lower 3 days a week?
Yes. Rotate it: week one is upper, lower, upper; week two is lower, upper, lower. Each muscle gets three sessions every two weeks.
Sources
- Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis, Sports Medicine (2016). 10 studies: training a muscle twice a week gave a larger growth effect than once a week (effect size 0.49 vs 0.30).
- Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis, Sports Medicine (2018). 22 studies: strength gains rose with frequency, but with weekly volume equal, frequency had no significant effect.
- Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis, Journal of Strength and Conditioning Research (2024). 14 studies, 392 participants: split and full-body routines gave similar strength and muscle gains when volume was equal.
- ACSM Position Stand, Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults, Medicine and Science in Sports and Exercise (2026). For strength, loads of 80% of 1RM or more, 2 to 3 sets, early in the session, at least twice a week; at least 10 sets per muscle per week for growth.
Related guides
- 4 Day Workout Split: 3 Layouts and a Full Plan
- 5 Day Workout Split: Upper, Lower, Push, Pull, Legs
- Push Pull Legs: 6-Day PPL Plan With Sets and Reps
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