My workout splits have changed a lot over the years. I’ve gone through everything from a traditional bro split, hitting muscle groups on different days, to a push/pull/legs split, which I followed for a long time. Right now, the workout split I’m loving the most is a simple upper/lower split. The best part of the fitness journey is experimenting with different routines and finding out what works best for you.
Should You Change Your Workout Plan?
That depends! Any training program needs to be followed for several weeks to track and measure progress before you can decide if it’s effective. Tracking workouts and using a fitness tracker like Whoop (see my review here) can help measure performance improvements over time. What works for me might not work for you, but that’s the fun part - experimenting to find the perfect workout plan for your body and goals.
Why I Love the Upper/Lower Split
I love that with the right balance of volume and intensity, you can train four times a week and still hit every muscle group twice. Studies indicate that training each muscle group twice per week results in better hypertrophy than training once a week. This has been widely accepted in the fitness industry for years.
Jeff Nippard has covered this in-depth, and if you're well-recovered, you could push to a six-day training week. However, if you can easily train six times a week, you’re probably not training hard enough in those four sessions. After two consecutive upper/lower days, I always take a full rest day to ensure proper recovery.
My Upper/Lower Workout Split for Strength & Muscle Growth
My power-building split focuses on heavy compound lifts at the start of each session, followed by cable and machine work for controlled, hypertrophy-focused movements. I train to failure on most compound lifts or use myo-reps to maximize muscle exhaustion.
Day 1 – Upper (Chest, Shoulders, Triceps, Back Width)
Focus: Heavy pressing & vertical pulling
- Incline Barbell Bench Press – 4 sets × 6-8 reps
- Seated Overhead Press (Barbell) – 3 sets × 6-8 reps
- Lat Pulldown (Wide Grip) – 4 sets × 8-10 reps
- Dumbell Chest Flyes – 3 sets × 10-12 reps
- Weighted Dips – 3 sets × 6-8 reps
- Lateral Raises (Cable) – 3 sets × 12-15 reps
- Triceps Rope Pushdown – 3 sets × 10-12 reps
Day 2 – Lower (Quads, Hamstrings, Glutes, Calves, Core)
Focus: Strength-based compound lifts & hamstring/glute work
- Barbell Squats (Back) – 4 sets × 6-8 reps
- Romanian Deadlifts – 3 sets × 8-10 reps
- Leg Press (Feet Low for Quad Bias) – 3 sets × 10-12 reps
- Hamstring Curls – 3 sets × 10-12 reps
- Standing Calf Raises – 4 sets × 12-15 reps
- Hanging Leg Raises – 3 sets × 12-15 reps
Day 3 – Upper (Back Thickness, Chest, Shoulders, Biceps, Triceps)
Focus: Horizontal pulling & pressing
- Barbell Bench Press (Low Incline) – 4 sets × 6-8 reps
- Barbell Row – 4 sets × 8-10 reps
- Face Pulls – 3 sets × 12-15 reps
- Cable Lateral Raises – 3 sets × 12-15 reps
- EZ Bar or Dumbbell Bicep Curls – 3 sets × 10-12 reps
- Skull Crushers (EZ Bar) – 3 sets × 8-10 reps
Day 4 – Lower (Glutes, Hamstrings, Quads, Calves, Core)
Focus: Posterior chain emphasis with some quad work
- Deadlifts (Conventional) – 4 sets × 6-8 reps
- Bulgarian Split Squats – 3 sets × 8-10 reps
- Hamstring Curls – 3 sets × 10-12 reps
- Standing Calf Raises – 4 sets × 12-15 reps
- Glute Cable Sidekick – 3 sets × 12-15 reps
Final Thoughts: Finding Your Best Training Split
This is my current workout split, but you can swap exercises to fit your preferences - as long as they target the same muscle groups. The key factors for muscle growth and strength development are:
- Training each muscle group twice per week
- High training intensity for muscle fatigue
- A strong focus on progressive overload & hypertrophy
- Prioritizing muscle stretch and contraction
No matter your fitness level, an upper/lower split is one of the best routines for balanced muscle growth and strength gains. If you’re looking to maximize your workouts, this structure could be the perfect fit!
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