Table of Contents:

1. Introduction

2. What is Upper Lower Split

3. Benefits & Drawbacks of Upper Lower Splits

4. 2, 3, 4, 5 & 6 Days/Week - Pros & Cons

5. Upper Lower Split FAQs

6. Best Exercises

7. Program Variables

8. 2 Day Upper Lower Split Program

9. 3 Day Upper Lower Split Program

10. 4 Day Upper Lower Split Program

11. 5 Day Upper Lower Split Program

12. 6 Day Upper Lower Split Program

13 Deload
 The upper lower split is probably the most

SET FOR SET Upper Lower Workout Program

popular workout routine across the board, and
surely one of the most effective.

In this program, you are going to learn

everything you need to know about the upper
lower split. That way you can determine if it is
right for you.

And, if you do decide to go for the upper lower

split, we have complete upper lower workout
programs for 2, 3, 4, 5, and 6 training days per
week, so you can choose what best fits your
schedule and fitness level.

Without further ado, let’s get started... 

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 WHAT IS AN UPPER LOWER

SET FOR SET Upper Lower Workout Program

SPLIT?
A “split” is a way of organizing muscle groups
or body parts into separate training days. This
makes planning workouts strategic so you can
stay on track and reach long term goals.

Furthermore, a good split will allow you to

mitigate fatigue and optimize recovery, as you’ll
strategically let certain muscles rest as you
train other areas of your body. 

So, an upper lower routine is simply a split that

divides your workouts into upper body workout
days and lower body workout days. 

Upper body workouts  will train all of your

upper body muscles (chest, back, shoulders,
biceps, triceps). 

Lower body workouts  will train all of your

lower body muscles (glutes, quads, hamstrings,
calves). 

As for your core, think of it as a connection

between your upper and lower body. While you
can train core at the end of upper and/or lower
body days, this program has core exercises on
lower body days specifically because your
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upper body workouts already have more

volume since there are more muscles to hit.
 HOW MANY DAYS PER WEEK IS

SET FOR SET Upper Lower Workout Program

AN UPPER LOWER SPLIT?
The beauty of an upper lower workout split is
that it is so versatile, meaning it can be
adjusted to your schedule and fitness level.

You could do a 2, 3, 4, 5, or even 6 day upper

lower split.

We will be giving you a plan for each after we

run through all of the pertinent information
about upper lower workout splits. 

But first, here’s how things will look based on

the different training days per week…

2 Day Upper Lower Split:

• Monday: Upper

• Thursday: Lower

You can choose any two days during the week,

but spacing them out as much as possible will
allow you to bring the most intensity each time.

3 Day Upper Lower Split:

• Monday: Upper

• Wednesday: Lower

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• Friday: Upper
 The following week on Monday, you would

SET FOR SET Upper Lower Workout Program

start with lower, and continue like this. So, one
week will have two upper body days and the
next week will have two lower body days.

4 Day Upper Lower Split:

• Monday: Upper

• Tuesday: Lower

• Thursday: Upper

• Friday: Lower

This is the most popular upper lower split

option. You can space out your rest days as
you wish, but we don’t recommend doing all 4
workouts consecutively.

All in all, there’s a lot of flexibility, just make

sure you do all 4 workouts each week. 

5 Day Upper Lower Split:

• Monday: Upper

• Tuesday: Lower

• Thursday: Upper

• Friday: Lower

• Saturday: Upper

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Then the following week you would start where

you left off (Lower).
 So, with a 5 day split, each week you will have

SET FOR SET Upper Lower Workout Program

either one more upper or lower body workout.
As for the rest days, you can place them as
you wish - i.e., two consecutive rest days at
the end of the week if you want to have
weekends off or something.

6 Day Upper Lower Split:

• Monday: Upper

• Tuesday: Lower

• Wednesday: Upper

• Friday: Lower

• Satuday: Upper

• Sunday: Lower

Then, you’d rest on the following Monday and

repeat. So, it’s not technically a 6 day split, as
it is based on 8 days, but for all intents and
purposes, it is.
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 HOW MANY DAYS PER WEEK

SET FOR SET Upper Lower Workout Program

FOR AN UPPER LOWER SPLIT
IS BEST?
4 days is the most popular and standard
upper lower split routine as it optimizes
frequency, volume, and rest.

However, which is best for you will depend on

your schedule and fitness level.

We can’t determine what the best schedule is

for you, so you will have to decide on that for
yourself.

Remember, you can play around with the rest

days and working days.

In terms of fitness level, a 2 day or 3 day

upper lower split will be best for beginners to
start, although some beginners can opt for the
more common and popular 4 day upper lower
split right away, so long as they are able to
recover well enough. 

As for everyone else, the 4 day upper lower

split is the best choice, with the exception of
some advanced lifters who may opt for a 5 or
6 day split because they want more volume
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and their recovery practices are on point.

 With a 5 and 6 day split, workouts are going to

SET FOR SET Upper Lower Workout Program

be  programmed with  less recovery days in
mind, so they won’t be as intense as a 4 day
split. 

With a 4 day split, you can train for both

strength and hypertrophy, really pushing your
limits each workout as you should have
enough recovery time.

In terms of fitness goals…

A 3 day split can be really good for strength &

power training, a 4 day split will be best for
strength and hypertrophy, and a 5-6 day split
can be good for hypertrophy and fat loss if
done appropriately.

So, if you are an intermediate lifter, like many

people are, and you are trying to bulk up, stay
lean and get stronger, go for a 4 day upper
lower split.

However, if you are looking to cut (get

shredded) and you simply want more days in
the gym, then a 5 or 6 day upper lower split
may be doable.

We hope these insights help in deciding on

how many days per week to choose. Be
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honest with yourself about what is right for

you.
 BENEFITS OF UPPER LOWER

SET FOR SET Upper Lower Workout Program

SPLIT:
2, 3, 5 and 6 day upper lower splits are not the
norm. The norm is a 4 day split, which is
perfect for bodybuilders and powerlifters alike.

So,  most of the following benefits are based

on the classic 4 day upper lower split.

After we go through the general benefits of an

upper lower split, we will make note of the
specific pros and cons for the 2, 3, 5 and 6
day options.

1. Versatile (Fitness Level, Schedule,

Exercises, & Goals):
The upper lower split is extremely versatile. It’s
going to work for all fitness levels and all
schedules.

You can tailor your training toward strength

and hypertrophy or fat loss.

Most upper lower splits are at least 3 days and

usually 4 or 5 days,  so you will have different
upper body and lower body workouts each
week. This will allow you to have a good
amount of variety in  regards to  exercise
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selection and rep ranges.

 You can also play around with progression and

SET FOR SET Upper Lower Workout Program

different types of periodization…

For example, you could have one upper body

and lower body day for hypertrophy where you
do high volume with lower intensity and one
upper body and lower body day for strength
with low volume and high intensity.

The point is, an upper lower split is easily

tailored to your demands pretty much on all
fronts. 

2. Perfect Mix of High Frequency &

Volume:
A  body part split  (or  "bro split") maximizes
volume at the sacrifice of frequency. A full body
routine maximizes frequency at the sacrifice of
volume. An upper lower split gives you the
perfect amount of both.

Volume = sets x reps x load for each muscle, and

frequency is the number of times you hit your
muscle groups each week. 

Studies show that  training each muscle group

twice a week  is best for hypertrophy and
strength. Nevertheless, volume is an essential
component. Without adequate volume, your
muscles can’t grow (i.e. if you did just one set of
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10 reps multiple times a week, that’s obviously

not enough).
 So, the upper lower split optimizes both,

SET FOR SET Upper Lower Workout Program

making it a great choice for those who want to
build muscle and strength in the most efficient
manner. 

More to the point of volume...Since you won’t

be placing all your total weekly volume into
one workout like you will with a body part split,
your muscles will recover faster  and DOMS
will be less severe.

3. Efficient & Effective (Big Lifts Without

Much Fluff):
Upper lower splits are highly efficient. You will
be focusing on the best and most productive
exercises, as if you didn’t, you’d be in the gym
for hours on end, being that you need to hit
multiple muscle groups each workout. 

So, you will be sticking to the best compound

exercises and then adding in some assistance
and accessory exercises where needed to
ensure you are giving each muscle group
enough attention.

Basically, you will build your workouts around

the big four: Bench press, Overhead Press,
Squats, Deadlifts.

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Plus, pull ups and rows. Anything additional is

a bonus.
 These big compound exercises will provide

SET FOR SET Upper Lower Workout Program

you the biggest bang for your buck. They are
the best for building overall strength, muscle
mass, bur ning calories, and boosting
androgenic hormones.

Very simple, very efficient, very effective.

What’s more, you can work antagonistic

muscle groups together. For example, you
could superset a back exercise with a chest
exercise (for one of the assistance/accessory
exercises) to get your volume up without
wasting time.

You'd still be able to give both exercise good

force as they are opposing actions. They work
well together, as there’s no conflict.

So, you can keep moving throughout your

workout if you want to speed things up and
keep calorie burn high.

4. Reduces Overlap For Best Recovery: 

You won’t have any overlap in the muscles you
are training with an upper lower split. All of
your upper body push and pull muscles will be
working on the same day, rather than doing
shoulders one day and chest  another  day,
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where if your shoulders are sore, your chest

workout will be less productive.
 With an upper lower split, the muscles that work

SET FOR SET Upper Lower Workout Program

together (agonist) will be resting together. Other
splits usually have a bigger overlap, especially a
body part split, as agonist muscles are plentiful
(i.e. your lats are actually an agonist to your pec
major). 

In terms of recovery, with a 4 day split, you have

plenty of time to let your muscles get back to
100%. Generally speaking, you’ll have 72-96
hours of rest between training the same muscle
again.

Think about it, if you do a workout on Monday

for upper body, then you won’t be doing
another workout for your upper body until at the
earliest Thursday, which is plenty of time for
your muscles to recover, especially since the
total weekly volume is spread out between the
two workouts, not all in one day.

Again, this keeps DOMS to a minimum (which

doesn’t make it any less effective for building
muscle according to studies). 

Beyond all that, the upper lower split has other

notable benefits for specific individuals and
demographics too. The upper lower split is the
most popular split for athletes as it is perfectly
geared towards that type of fitness (a lot of big
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compound movements) and allows time for

other more sport specific training.
 SET FOR SET Upper Lower Workout Program
DOWNFALL OF AN UPPER
LOWER SPLIT:
All training splits have some downfalls.
Nothing is perfect, not even the upper lower
split. That said, there are really only two cons
of an upper lower workout split, so let’s
discuss them…

1. Upper body workouts can be on the

longer side as you have many muscles to
train.
On one hand, big compound lifts like bent
over rows, bench press, and overhead press
can take care of that. But on the other hand,
these take a lot of energy. It’ll be hard to do all
of them at your best each upper body
workout.

This means you’ll have to emphasize certain

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lifts one day and the others on the second

upper body session of the week.
 2. You’ll have a bit more volume for your

SET FOR SET Upper Lower Workout Program

lower body muscles than your upper
body muscles.
This kind of relates to the point above, and it
may be a pro rather than a con for you…

With an upper lower split, you will get plenty of

volume for your legs, but you may end up a
little short on your upper body. This is great for
someone who’s legs are lagging behind, but
not so much for someone who’s upper body is
lagging behind.

All in all, this is not a huge deal if you program

correctly, which we will do for you below when
we get to the workout plan. For the most part,
you will get the volume you need for your
upper body just fine. This especially true if you
are a beginner to intermediate. 

Generally speaking, because of point number

2, advanced bodybuilders won’t use an upper
lower split.

Be that as it may, for everyone else, the upper

lower split is usually far more effective than a
body part split. 

Note: If you do deadlifts, which you should,

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then technically you are getting some crucial

upper body work on lower body days too.
 PROS & CONS OF 2, 3,

SET FOR SET Upper Lower Workout Program

4, 5 AND 6 DAY UPPER
LOWER SPLITS
Let’s look at the pros and cons specifically for
the different available training days per week.

By understanding the advantages and

disadvantages each have, you can better
determine which schedule is right for you.
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 2 Day Upper Lower - Pros and Cons:

SET FOR SET Upper Lower Workout Program

Pros: Cons:

Good for beginners Not enough volume or

just starting out. frequency.

Very easy to manage.

Effective for building

strength. 

*Essentially, it’s good for those just starting out

or people who simply want to maintain and
have other fitness activities/sports going on in
their life.
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 3 Day Upper Lower - Pros and Cons:

SET FOR SET Upper Lower Workout Program

Pros: Cons:

Not quite enough

Good for beginners volume or frequency
and some for best hypertrophy
intermediate lifters results, especially for
with a busy schedule. intermediate or
advanced lifters.

Effective for building

strength and weight
loss, depending on
your goal.

Easy to manage.

*Makes sense for late-beginners and people

with busy schedules or those who do other
physical activities too, such as a sport or HIIT.
Because of the latter, even some more
advanced fitness enthusiasts choose a 3 day
upper lower workout split*
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 4 Day Upper Lower - Pros and Cons:

SET FOR SET Upper Lower Workout Program

Pros: Cons:

It is going to be
Optimizes frequency
somewhat heavier on
and volume, without
leg training than upper
sacrificing recovery.
body muscle groups.

Versatile in pretty
much every way
thinkable.

Great for building

muscle and strength.

Still enough time for

other activities.

Still easy to manage.

*This is a great option if you are serious about

building muscle and strength but still want a
split that is easy to manage. It provides plenty
of recovery time and the right amount of
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volume and frequency. It’s the classic number

of days for an upper lower split*
 5 Day Upper Lower - Pros and Cons:

SET FOR SET Upper Lower Workout Program

Pros: Cons:

Harder to manage (but

if you do miss a day,
it’s not such a big deal
Maximizes frequency
since you would have
and volume.
already hit upper and
lower twice that week,
which in fact is a pro).

Not exactly ideal for

strength as it’s hard to
have 5 intense days
Good for building per week, but this can
muscle and fat loss. be fixed by doing
some high volume/low
load and low volume/
high load days (DUP).

Can be hard in terms

Versatile.
of recovery.

*This makes the most sense for dedicated

intermediate to advanced lifters who need or
want more training volume and frequency than
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the 4 day provides, and who know how to

optimize recovery through sleep and diet*
 6 Day Upper Lower - Pros and Cons:

SET FOR SET Upper Lower Workout Program

Pros: Cons:

Pretty much the same

Absolutely maximizes
cons as a 5 day upper
frequency and volume.
lower split.

Good for fat loss, and

if recovery practices
are good (sleep and
eating), building
muscle.

Versatile & tons of

variety.

*We don’t recommend 6 day upper lower

splits, but they can be done. The only time we
think this kind of split makes sense is if you
are on a cutting phase or if you are an
advanced lifter with a strategic plan (in which
case you know exactly how to formulate your
workouts to your goals)*
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 2, 3 or 4 Day Upper Lower Split +

SET FOR SET Upper Lower Workout Program

Additional Days:
You can also play around with 5 and 6 day
upper lower splits where they are essentially a
4 day upper lower split with one or two
additional days for other things like a full body
workout, an accessory day for lagging body
parts, low intensity long duration cardio, or
HIIT.

If you like this idea, then choose the 2, 3 or 4

day split and add 1-3 cardio/HIIT days.
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 UPPER LOWER

SET FOR SET Upper Lower Workout Program

SPLIT FAQ
Before we get into the nitty gritty of the upper
lower split, where we actually teach you how
we selected exercises and the structure of the
workouts, let us answer a few common
questions.

This may help you determine whether doing

an upper lower split is right for you at the
current time. 
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 WHO IS AN UPPER LOWER SPLIT

SET FOR SET Upper Lower Workout Program

GOOD FOR? 
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 day upper lower

split with an appropriate workout structure and
an intermediate lifter can do a 3, 4 or 5 day
upper lower split.

There are plenty advanced powerlifters,

bodybuilders, and athletes who use an upper
lower split too.

The only demographic that may not do well

with an upper lower split is an advanced
bodybuilder who needs more volume for each
muscle group of the upper body.

Overall, the upper lower split is a fantastic

option for building muscle, getting stronger
and losing fat.

For most amateur bodybuilders and your

average fitness enthusiast, the upper lower
split is a better choice than a bro split. The only
other option that can compete with an upper
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lower split for most intermediate trainees is

a Push Pull Leg split.
 HOW LONG SHOULD & CAN YOU DO

SET FOR SET Upper Lower Workout Program

AN UPPER LOWER SPLIT FOR? 
You can do an upper lower split indefinitely.
Some people stay on an upper lower split for
12+ months, with deload weeks and slight re-
programming every couple months.

So, there really is no maximum amount of time

for staying on an upper lower split. If it’s
working, you can stick with it.

As for a minimum amount of time, we’d say 4-6

weeks would be an absolute minimum.
Anything less and you won’t be able to measure
any significant results.

Do at least 8-12 weeks and then assess.

This should be enough time to see how it’s

working for your specific goal and schedule.

With an upper lower split, you can always

switch up variables (i.e. exercises, volume,
intensity) every 4-12 weeks yet you are still
sticking with an upper lower split. 

If you’d like to change up splits completely, say

to something like a PPL, you can do so just as
easy. A lot of trainees like to switch between
splits every few months. You can always come
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back to the upper lower split after doing a

different training split for a few months.
 IS AN UPPER LOWER SPLIT GOOD

SET FOR SET Upper Lower Workout Program

FOR FAT LOSS?
An upper lower workout split can be good for
fat loss depending on your workouts and diet.

Assuming the goal is to lose fat while

maintaining muscle mass, it’s important that
you train relatively heavy while on a calorie
deficit.

Most people’s upper lower workout routines

revolve around big compound exercises, which
are the best at burning calories and mitigating
muscle loss when eating at a deficit.

Our workout programs are structured in a way

that it’s perfect for building muscle or losing fat,
or even both if you are a beginner, but this will
only be possible if you diet correctly.
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 IS AN UPPER LOWER SPLIT GOOD

SET FOR SET Upper Lower Workout Program

FOR BUILDING MUSCLE &
STRENGTH?
The upper lower split is great for building
muscle and gaining strength. Studies show
that training muscles group twice a week is
best for hypertrophy.

Protein synthesis, which is a process

for building muscle, occurs for up to 48 hours
after a workout.

So if you wait a week (which is 168 hours), you

are missing out on growth potential.

In other words, a frequency of two times per

week is more efficient for building muscle as
well as strength progression. 

The only way an upper lower split wouldn’t be

good for building muscle specifically, is if you
are advanced and your muscles are already
quite big.

This is because you’d need more volume to

overload your muscle and bigger muscles take
longer to recover. But for beginners and
intermediate trainees, it most certainly is
effective for building muscle. 
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 SHOULD BODYBUILDERS USE AN

SET FOR SET Upper Lower Workout Program

UPPER LOWER SPLIT?
There are plenty of bodybuilders who use an
upper lower split (at least certain times of the
year or their career).

Bodybuilders know the benefit of higher

frequency programs, which the upper lower
split is, so they use it to their advantage to
build muscle.

So, in short, yes, bodybuilders also use upper

lower splits.

As for elite strength athletes and athletes in

pro sports, the upper lower split is  the  most
popular training split. It is geared perfectly
towards athletes and powerlifters. 
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 BEST EXERCISES

SET FOR SET Upper Lower Workout Program

FOR AN UPPER
LOWER SPLIT
Now that we have a clear understanding of
what an upper lower split is, let’s discuss
exercise selection and exercise hierarchy.

Note: This program emphasizes an upper

lower split for serious  mass and strength
gains, which requires heavier loads. So, you’ll
need access to a gym or plenty of free weights
to properly run this program.
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 THE BIG SIX MOVEMENTS:

SET FOR SET Upper Lower Workout Program

Although you can choose any exercises you
like, we highly recommend that you build your
upper lower split around several big compound
lifts.

Compound exercises will give you the biggest

bang for your buck. You can target multiple
muscle groups at the same time and use
heavier weights, which provides all kinds of
benefits such as building better overall
strength, muscle, and athleticism.

So, our upper lower splits will be based around

six fundamental body movements…

1. Horizontal Push (Bench Press)

2. Horizontal Pull (Barbell Row)

3. Vertical Push (Overhead Press)

4. Vertical Pull (Chin Up/Pull Up)

5. Quad Dominant Movements (Squats &

Lunges)

6. Hip Dominant Movements (Deadlifts &

Hip Thrusts)

The Big Six will allow you to target all the

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muscle groups in your body through all the

most fundamental movement patterns.
 Note: Rotation & Core based exercises will be

SET FOR SET Upper Lower Workout Program

included as well.

So, with The Big Six, you will choose the most
effective and efficient exercises for each and
base your workouts around them. 

The following pages cover the most important

compound exercises categorized by The Big
Six. 

HORIZONTAL PUSH VERTICAL PUSH

HORIZONTAL PULL VERTICAL PULL

QUAD DOMINANT HIP DOMINANT

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 HORIZONTAL PUSH:

SET FOR SET Upper Lower Workout Program

Horizontal pushing exercises involve pressing
a weight straight out in front of you or to an
angle in that direction.

In ranking order we have:

1. Bench Press*
2. Incline Bench Press

3. Decline Bench Press

4. Flat/Incline/Decline Flyes

Every good upper lower plan will involve the

bench press. Beginners can opt for dumbbell
bench press or even push ups (which is the
bodyweight version of a bench press). 

Note: There are various grips that can be done

to change the dynamics of the exercise as
well. For example, a close grip bench press
will target your triceps more.

But, let’s not worry too much about this as the

big compound lifts in our program will do well
hitting all the primary movers effectively as is.
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 VERTICAL PUSH:

SET FOR SET Upper Lower Workout Program

A vertical pushing exercise involves moving a
weight up vertically in relation to your torso.

So, pressing a weight overhead or in the

upward direction. 

In ranking order we have:

1. Overhead Shoulder Press*

2. Chest Dips

3. Lateral Raises

4. Front Raises

Different grips and body poisonings apply, but

we won’t get into this too much.

If you stick with the standard lifts, they will be

effective for strength and hypertrophy goals as
a beginner or intermediate lifter.
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 HORIZONTAL PULL:

SET FOR SET Upper Lower Workout Program

A horizontal pulling exercise involves pulling a
weight toward your body. So, you’ll be moving
a weight toward your torso horizontally.

Horizontal pulls are basically rows, and the

ranking order for strength & hypertrophy
training is as follows:

1. Bent Over Row*

2. T-Bar Row

3. Single Arm Row

4. Seated Cable Row

5. Reverse Flys

With rows, you have different grip options as

well. You may use underhand, overhand or
neutral grips depending on the equipment
being used.

It’s good to train with different grip positions

as it will affect the muscles that are being
emphasized.

As we lay out our upper lower workout plan,

we will be sure to have the right variety to hit
your back from all angles as to ensure best
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possible development of all your muscles. 

 VERTICAL PULL:

SET FOR SET Upper Lower Workout Program

A vertical pulling exercise involves moving a
weight down vertically in relation to your torso
(or pulling yourself up).

Essentially, it’s any exercise where you are

pulling down from overhead. 

In ranking order we have:

1. Pull Ups/Chin Ups* (weighted if advanced)

2. Lat Pulldowns

3. Straight Arm Lat Pushdowns & Pullovers

Like with horizontal pulls, there are different

grip positioning as well as grip width which
can change the emphasis of the muscles
worked.

The most important are wider overhand pulls

and underhand close grip pulls.

We will accommodate our upper lower splits

for this.
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 QUAD DOMINANT MOVEMENTS

SET FOR SET Upper Lower Workout Program

Quad dominant exercises are exactly as they
sound - exercises that have the quads as the
primary mover. Your glutes will also be a
primary mover for most of these as well.

In ranking order:

1. Barbell Back Squats*

2. Front Squats

3. Split Squats

4. Lunges

5. Leg Press

6. Leg Extensions

Beginners can opt for exercises like dumbbell

or kettlebell goblet squats until they learn how
to do barbell back squats correctly.
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 HIP DOMINANT MOVEMENTS

SET FOR SET Upper Lower Workout Program

Hip dominant exercises are based on hip
hinging exercises, such as deadlifts and hip
thrusts.

Hip dominant exercises can be vertical

(deadlifts) or horizontal (hip thrusts) as well.

In either case, the primary movers will be your

hamstrings, glutes, erector spinae, and
posterior chain as a whole.

In ranking order:

1. Deadlifts* (and variations)

2. Hip Thrusts/Glute Ham Raises

3. Good Mornings

4. Hyperextensions

For reference, exercises like leg curls will fall

into this category since they are hamstring
focused even through they don’t act on the
hips.
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 FYI:

SET FOR SET Upper Lower Workout Program

If you were to only do all the exercises that we
bolded* in the Big Six sections, it would be
enough.

This is especially true for beginners and even

most intermediate lifters.

However, to ensure each muscle group is

getting enough attention, our upper lower
workout programs include assistance and
accessory exercises after your main lifts…
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 MAIN LIFTS

SET FOR SET Upper Lower Workout Program

You will begin your workouts with your main
lifts. Your main lifts are big-bang-for-your-
buck  compound exercises  that require your
energy to be high, so they should be done
first.

Your main lifts will be:

• Bench Press

• Bent Over Row (Underhand/Overhand)

• Overhead Press

• Pull Ups/Chin Ups (do both, switch

between)

• Back Squats

• Deadlifts

Note: If certain exercises won’t work for you

due to some limitation, this can be altered, but
choose a similar big compound exercise.
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 ACCESSORY & ASSISTANCE

SET FOR SET Upper Lower Workout Program

LIFTS
Technically, an assistance lift is an exercise
that helps you to improve strength in a
targeted way for a main lift (i.e. the leg press is
an assistance lift to help you back squat
more).

Accessory exercises ensure each muscle gets

the attention (volume) it needs to grow and get
stronger (i.e. bicep curls to build bigger arms
and improve elbow flexion strength).

Assistance Lift = Smaller Compound Lift

Accessory Lift = Isolation Exercise

However, if you are training with the purpose

of simply getting into good shape, then you
can consider assistance and accessory
exercises the same thing, as it’s really just
semantics. The purpose of both is to fill the
gaps from your main lifts.

It’s important to note that accessory/

assistance exercises are more flexible than
your main lifts. You can switch them up
frequently if you wanted, whereas your main
lifts must stay consistent so you can progress
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in strength, and thus size.

 For simplicity, we kept the same accessory/

SET FOR SET Upper Lower Workout Program

assistance exercises throughout the plan.
Ideally, you want to stick with them until you
see diminishing returns, then switch it up.

Some of the best accessory/assistance

exercises are the non-bolded exercises from
the Big Six section, which we’ve included in
your program.

While there are so many worthy exercises, we

picked the ones that provide the most well
rounded workout plan for an upper lower split.

You can change them up as you see fit. Such

as,  if you want to put more attention on a
lagging muscle group or movement pattern.

On the following page, we have a big list of the

best accessory/assistance lifts.
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 Best Accessory/Assistance Lifts

SET FOR SET Upper Lower Workout Program

Upper: Lower:

Incline Bench (BB or DB) Front Squat

Chest Fly Split Squat

Dips Bulgarian Split Squat

Close Grip Bench Press Lunge Variations

Reverse Grip Incline Bench Leg Press

Arnold Press Hack Squat

Lateral/Front Raises Reverse Hack Squat

T-Bar Row Stiff Leg Deadlift & RDL

Rack Pull Good Mornings

Seated Row BB Hip Thrust

Upright Row Single Leg Deadlift

Reverse Fly Leg Extension

Lat Pulldown Variations Leg Curl

Biceps Curls Hyperextensions

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Triceps Extensions Hip Abduction/Adduction

 EXERCISE HEIRARCHY

SET FOR SET Upper Lower Workout Program

Your main lifts will be done first as they require
the most energy. Essentially, you do your
biggest compound exercises first, then
isolation (or more isolated) exercises after at
the end.

The hierarchy of your workouts should always

be:

1.Main Lift(s)

2.Assistance Lifts (Small Compound)

3.Accessory Lifts (Isolation Exercises)

Here’s an example of how it will look for a

lower body day:

1.Squat

2.Deadlift

3.Split Squat

4.Hip Thrust

5.Leg Curl/Extension

6.Core Exercise
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 CORE

SET FOR SET Upper Lower Workout Program

Since your core will be worked with many big
compound lifts like squats, deadlifts, bench
press, overhead press, and  renegade rows,
you will not need much additional accessory
work.

We programmed core exercises on lower body

days as upper body days are already busy.

We chose core movements specifically based

on strength patterns that are missing from our
big lifts, such as rotational core exercises,
anti-lateral core exercises, and spinal/hip
flexion.

The best core exercises:

• Hanging Leg Raises (or Lying Leg Raises

for beginners)

• Planks & Side Planks (or Single Arm

Farmer's Walks)

• Rotation & Anti-Rotation Core

Exercises like Woodchoppers, Pallof
Presses, and Resistance Band/Cable Ab
Twists). 
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 PROGRAM

SET FOR SET Upper Lower Workout Program

VARIABLES
Now, the final things to discuss before we get
into the workout plan are:

• Rep Ranges & Loads

• Rest Time Between Sets

• Total Weekly Volume

• Progressive Overload

• Diet & Recovery

• Cardio

Note: After we run through the program, we

will also go over deload weeks.
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 REP RANGES & LOADS

SET FOR SET Upper Lower Workout Program

For reference, rep ranges mean nothing
without consideration for the weight load.
Essentially, when discussing reps, you are
saying to use a weight load that is challenging
in that range (to near failure).

This program works across the whole

spectrum of reps, and thus, weight loads.

This means low reps with heavier weight,

medium reps with moderate weight, and high
reps with moderate-to-light weight.

Even professional lifters use an entire range as

there is an obvious relationship between
hypertrophy (muscle growth) and strength or
power development.

A bigger muscle allows for a stronger muscle

and a stronger muscle allows for a bigger
muscle. Moreover, pure size and strength can
be achieved through all rep ranges. 

Basically, you want to be well-rounded and

give your muscles the best potential for
strength and hypertrophy, so you should play
around in all rep ranges (which we do in these
upper lower splits).

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The following page has a guideline to follow…

 Guideline for repetitions based on specific

SET FOR SET Upper Lower Workout Program

goals:

• Power: 1-3 reps w/ 70-95% 1RM

• Strength: 4-6 reps w/ 80-90% 1RM

• Hypertrophy: 8-15+ reps w/ 75-65% 1RM

• Endurance: 15+ reps w/ 50-60+% 1RM

Note: Endurance  will still be gained in the

hypertrophy range, as will hypertrophy in the
strength range and vice versa.

Certain muscle groups do better in specific

ranges for hypertrophy simply because of the
muscle fibers slow and fast twitch ratio.

Your pecs, quads, and hamstrings (fast twitch

dominant muscles) do best with heavier
weight and low-to-moderate reps.

Your deltoids, biceps, triceps, traps, and

calves (slow twitch dominant) do well with a
range of reps/loads, but require moderate
loads/higher reps to reach full exhaustion and
overload. 

Then you have the lats and glutes (50/50 slow

and fast twitch) which are right down the
middle.

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This program takes all this into consideration.

 Lifts —> Rep Ranges:

SET FOR SET Upper Lower Workout Program

For certain main lifts, the rep range for “heavy”
will be different. 

Among your main lifts, some lifts will do best

in the 3-5 or 3-8 range, while others better in
the 6-10 rep range, still with heavy weight
relative to the movement.

For example, deadlifts and squats can be

effective in the 1-8 rep range, but  bent over
rows will be better in the 6-12 rep range.

Generally speaking, squats and deadlifts will

be your heaviest lift, followed by bench press,
and then bent over rows, overhead press
(OHP) and pull ups (you can and should do
weighted pull ups when able).

Point being, back squat and deadlift rep

ranges will be slightly lower than bench press,
which will be slightly lower than bent over
rows, OHP, and pull ups.

That said, we will also target the upper body

with higher rep ranges as well using
assistance lifts. For example, flat barbell
bench press will be 6-10 reps, but db bench
press will be 10-15 reps. This will allow you to
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work the various rep ranges discussed.

 # of Exercises —> Rep Range

SET FOR SET Upper Lower Workout Program

For most people, simply sticking to the
strength and hypertrophy range is enough to
get all the results you could want.

That’s exactly what we did with this program.

Typically speaking, a good rule of thumb is to

have:

• 2-3 Exercises: 4-6 rep range

• 1-3 Exercises: 8 rep range

• 1-4 exercises: 12+ rep range

With that, each workout will have focus on

both strength and hypertrophy.

Remember, training for both strength and

hypertrophy is smart because having more
strength means better potential for building
muscle, and vice versa.

You can alter this a bit based on your goals,

but just be sure to have at least 1 exercise in
each rep range for each muscle group.

Power sets (1-3 reps) are completely optional. 

On the following page we will show you how

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this looks for the upper lower programs.

 Upper Body Workout Days:

SET FOR SET Upper Lower Workout Program

• 1-2 Horizontal Push Exercises (Chest &
Triceps)

• 1-2 Horizontal Pull Exercises (Back &

Biceps)

• 1-2 Vertical Push Exercise (Shoulders &

Triceps)

• 1-2 Vertical Pull Exercises (Back/Lats &

Biceps)

Lower Body Workout Days:

• 1-3 Quad Dominant Exercises (Quads &

Glutes)

• 1-3 Hip Dominant Exercise (Hamstrings &

Glutes)

• 1 Calves (Calves)

• 1 Core (Abs, Obliques, Low Back, etc)

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 REST TIME BETWEEN SETS

SET FOR SET Upper Lower Workout Program

The  rest time you take between sets will
depend on the rep range/intensity. You will
need more rest time with lower rep ranges
because they involve heavier loads.

• 4-5 Rep Range: Use 4-5 sets with 2:00 of

rest

• 6 Rep Range: Use 4 sets with 2:00 of rest

• 8 Rep Range: Use 3 sets with 1:30-2:00 of

rest

• 12+: Use 2-3 sets with :30-1:00 of rest

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 TOTAL WEEKLY VOLUME

SET FOR SET Upper Lower Workout Program

Volume = sets x reps x load

If you want to build muscle, then having an

upward trend of total volume for each muscle
group is vital.

The easiest way to increase the total volume of

your workouts (and thus progress) is to first
reach the top of the given rep range, then add
weight.

So, if we list an exercise at 3 sets x 10-15 rep,

when you are able to do all 3 sets for 15 reps,
add weight the next week. Ideally, you want to
add an amount that puts your back around 10
reps, then again start working up to the top of
the given range.

As for sets, you can add sets if you want as a

way to increase volume, but this means your
workouts will take longer and longer, so use this
tactic smartly or simply just focus on maximizing
the rep range and increasing load.

Note: If you are a beginner to intermediate lifter,

by focusing on increasing volume, you will also
build strength. This program is for building both
strength and hypertrophy. If you want something
strength specific, then adjustments will need to
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be made, which an advanced lifter will know

exactly how to do.
 PROGRESSIVE OVERLOAD

SET FOR SET Upper Lower Workout Program

Progressive overload is simply the process of
increasing the difficulty of your workouts over
time so that you are continually overloading
your muscles with adequate stress to force
them to adapt (or in other words, get bigger
and stronger).

If your workouts are getting easier, you are not

doing progressive overload correctly.

Progression won’t be perfectly linear at all

times, especially as you become more
advanced (gains are harder to make!).

However, in the long run, you will make big

improvements to size and strength.

The best way to employ progressive overload

with this upper lower workout program is to
add weight.

You don’t have to add weight each week, but

you should constantly be working on it.

For most, you will make incredible strength

and muscle gains by simply increasing the
weight load once you are hitting the top of
your rep range for all the sets for any given
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exercise.
 If you are a more advanced lifter and specifically

SET FOR SET Upper Lower Workout Program

want to get stronger, then having some form of
periodization like DUP (daily undulating
periodization) is best.

This program does not have periodization as it is

meant to be a perfect mix of strength and
hypertrophy training, but it can be adjusted to
that if you know what you are doing.

We have an extensive program specifically for

strength training that does apply strength-
specific periodization tactics. You can check that
out here. If you are not very adept in
programming for strength training, you’ll need a
program like that for best results.

Also, for progression to continue it’s important to

take a deload week every once and a while to
allow your body to fully recover. You’ll know
when you really need one (more on this later). 

After you come back from a deload week, you

can do things like swapping out exercises,
changing the order of your exercises, and
altering your rep schemes. This will allow you to
provide your muscles with new stimulus.

Note: If your efforts are mainly for fat loss, that

just comes down to eating a slight caloric deficit.
But it’s important to also attempt progressive
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overload so that you minimize muscle loss during

your deficit.
 DIET & RECOVERY

SET FOR SET Upper Lower Workout Program

We won’t go into too much details on diet, but
if your goal is to build muscle and strength,
then you will need to eat in a calorie surplus,
and if your goal is to lose fat, then you will
need to eat in a calorie deficit.

For beginners, you may also be able to “body

recomp” which is  body recomposition. With
the right diet and training, studies show that
beginners can actually lose fat and build
muscle at the same time.

All in all, don’t expect to lose fat or gain

muscle without eating right and getting your
macros on point.

The same goes with sleeping. If you are

training hard 4-5 days a week, you will need
7-9 hours of sleep (aim for the higher end) to
ensure your muscles are efficiently recovering.
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 What About Cardio?

SET FOR SET Upper Lower Workout Program

Cardio is optional.

If you are trying to lose fat, cardio is a great

way to help with that process as you’ll burn
more calories, which will help you stay at a
deficit…not to mention, eat a little more (more
protein!)

If you don’t care much about fat loss, cardio is

a way to improve your cardiovascular health
(very important aspect of health). Plus who
doesn’t want to stay lean?

30-40 minutes of long duration low intensity

cardio 1-3 times per week is ideal. Do it if you
can.
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 UPPER

SET FOR SET Upper Lower Workout Program

LOWER
WORKOUT
PROGRAMS
2 Day Split

3 Day Split

4 Day Split

5 Day Split

6 Day Split

*Click to be taken to the program or scroll down*

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 2 DAY UPPER LOWER

SET FOR SET Upper Lower Workout Program

SPLIT PROGRAM
The 2 day option has you doing one upper body
workout and one lower body workout each
week.

Ideally, you will want to schedule them with a

couple days of rest between the two sessions.

For example...

Day 1: Upper

Day 2-3: Rest

Day 4: Lower

Day 5-7: Rest 

Which actual days of the week those are is up to

you (i.e. it could be M, Thu or W, Sa).

All in all, the scheduling is really flexible with the

2 day split so you can line it up as your schedule
demands.

We just recommend at least one day of rest

between the upper and lower body workouts so
you can really bring the intensity.

Workouts:

As you are only doing 2 workouts per week, for

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variety purposes, you will have a workout A and

workout B for both upper and lower body days. 
 This will allow you to alternate the order of the

SET FOR SET Upper Lower Workout Program

main lifts and have more variety in your
movement practice. 

With that, we need to look on a biweekly

timescale. So, the workout plan below is bi-
weekly, which will start back at week 1 every
two weeks. 

Just to be clear:

Week 1 = A workouts


Week 2 = B workouts

Week 3 = A workouts

Week 4 = B workouts

And so on...So, you have a workout A & B that

you do biweekly.

On the next pages you will find your workout

charts to follow for your 2 day workout split.
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 Upper Body Workout A:

SET FOR SET Upper Lower Workout Program

Barbell Bench
4 sets 6-10 reps
Press

Barbell Bent Over

4 sets 8-12 reps
Row

Seated Dumbbell
4 sets 10-15 reps
Shoulder Press

Wide Grip Lat

4 sets 8-12 reps
Pulldown

Dips (weighted if
2 sets 6-12 reps
needed)

Lateral Raise 2 sets 15-20 reps

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 Lower Body Workout A:

SET FOR SET Upper Lower Workout Program

Back Squats 4 sets 6-10 reps

Deadlift 4 sets 3-5 reps

Lunges 3 sets 8-12 reps

Barbell Hip
3 sets 8-12 reps
Thrusts

Standing Calf
2 sets 10-20 reps
Raise

Leg Raises 2 sets 8-12 reps

Side Plank 2 sets 30-60 sec hold

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 Upper Body Workout B:

SET FOR SET Upper Lower Workout Program

Chin Ups
(weighted if 4 sets 6-12 reps
needed)

Standing
4 sets 6-10 reps
Overhead Press

T-Bar Row 4 sets 8-12 reps

DB Bench Press 4 sets 10-15 reps

Rear Delt Fly 2 sets 10-20 reps

Cable Chest Fly 2 sets 10-15 reps

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 Lower Body Workout B:

SET FOR SET Upper Lower Workout Program

Deadlift 4 sets 5-8 reps

Back Squats 4 sets 8-12 reps

Good Mornings 3 sets 10-15 reps

Split Squats 3 sets 8-12 reps

Seated Calf
2 sets 12-20 reps
Raises

Plank 2 sets 30-60 sec hold

10 reps each
Woodchoppers 2 sets
direction
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 3 DAY UPPER LOWER

SET FOR SET Upper Lower Workout Program

SPLIT PROGRAM
A 3 day upper lower split will require that you
start where you left off each week. So, week 1
will have two upper body days and one lower
body day, and week 2 will have two lower body
days and one upper body day, and it will
continue like this for the duration of the plan. 

As for scheduling, it is recommended that you

have at least one rest day between workouts. 

i.e. 

Day 1: Upper

Day 2: Rest

Day 3: Lower

Day 4: Rest

Day 5: Upper

Day 6-7: Rest

Then on the following week you start the week

with Lower Body and continue on.

Workouts:

You will have a workout A and a workout B for

both upper and lower body workout days. This
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will ensure that you can alternate which main

lift comes first to keep your training balanced. 
 Here’s how this looks... 

SET FOR SET Upper Lower Workout Program

Week 1:
Week 2:

• Upper Body A
• Lower Body B

• Lower Body A
• Upper Body A

• Upper Body B  • Lower Body A 

Week 3:
Week 4:

• Upper Body B
• Lower Body A

• Lower Body B
• Upper Body B

• Upper Body A • Lower Body B

Then on week 5 you are full circle back to

week 1. As such, you should keep with this
plan in 4 week increments.

So, do this upper lower split for 4, 8, 12, or 16

weeks to keep things balanced (although it’s
not a huge deal either way and a deload week
can be added in on any week needed).

On the next pages you will find your workout

charts to follow for your 3 day workout split.
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 Upper Body Workout A:

SET FOR SET Upper Lower Workout Program

Pull Ups
(weighted if 3 sets 6-12 reps
needed)

Standing
3 sets 6-10 reps
Overhead Press

Barbell Bent Over

Row (underhand 3 sets 8-12 reps
grip)

DB Bench Press 3 sets 10-15 reps

Cable Chest Fly 3 sets 10-15 reps

Rear Delt Fly 2 sets 15-20 reps

Lateral Raise 2 sets 15-20 reps

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 Lower Body Workout A:

SET FOR SET Upper Lower Workout Program

Back Squats 4 sets 6-10 reps

Deadlift 3 sets 4-6 reps

Lunges 3 sets 8-12 reps

Barbell Hip
3 sets 8-12 reps
Thrusts

Standing Calf
2 sets 10-20 reps
Raise

Single Leg
2 sets 8-12 reps
Deadlift

Hanging Leg
2 sets 6-12 reps
Raises
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 Upper Body Workout B:

SET FOR SET Upper Lower Workout Program

Barbell Bench
3 sets 6-10 reps
Press

Barbell Bent Over

Row (overhand 3 sets 8-12 reps
grip)

Seated Dumbbell
3 sets 10-15 reps
Shoulder Press

Chin Ups
(weighted if 3 sets 6-12 reps
needed)

Dips (weighted if
3 sets 6-12 reps
needed)

Triceps Kickback 2 sets 15-20 reps

Biceps Curl 2 sets 15-20 reps

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 Lower Body Workout B:

SET FOR SET Upper Lower Workout Program

Deadlift 4 sets 5-8 reps

Back Squats 3 sets 8-12 reps

Romanian
3 sets 8-12 reps
Deadlift

Split Squats 3 sets 8-12 reps

Seated Calf
2 sets 10-20 reps
Raises

Plank 2 sets 30-60 sec hold

Cable Oblique 10 reps each

2 sets
Twist direction
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 4 DAY UPPER LOWER

SET FOR SET Upper Lower Workout Program

SPLIT PROGRAM
For a 4 day upper lower split, you can
organize it however you see fit for your
schedule, but upper body days should always
be followed by a lower body day (i.e. don’t do
two upper body days in a row and then two
lower body days). 

Most people do a schedule as such:

Day 1: Upper Workout #1


Day 2: Lower Workout #1

Day 3: Rest

Day 4: Upper Workout #2

Day 5: Lower Workout #2

Day 6-7: Rest

This is perfect for recovery. Which actual days

of the week those are is up to you (i.e. it could
be M, Tu, Th, F or W, Th, Sa, Su).

Either way, spacing your workout sessions like

this is ideal.
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 Upper Body Workout A:

SET FOR SET Upper Lower Workout Program

Barbell Bench
3 sets 6-10 reps
Press

Barbell Bent Over

3 sets 8-12 reps
Row

Seated Dumbbell
3 sets 10-15 reps
Shoulder Press

Close Grip Lat

3 sets 10-15 reps
Pulldown

Cable Chest Fly 2 sets (1 set each

10-15 reps
(High & Low) angle)

Cable Lateral
2 sets 8-12 reps
Raise

DB Pullovers 2 sets 8-12 reps

Biceps Curl x
Tricep Extension
(Superset -
2 sets 10-20 reps
Choose Any
Variation - alt.
weekly)
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 Lower Body Workout A:

SET FOR SET Upper Lower Workout Program

Back Squats 4 sets 5-8 reps

Romanian
3 sets 8-12 reps
Deadlift

Split Squats 3 sets 8-12 reps

Barbell Hip
3 sets 8-12 reps
Thrusts

Standing Calf
3 sets 10-20 reps
Raise

Hanging Leg
3 sets 6-12 reps
Raises
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 Upper Body Workout B:

SET FOR SET Upper Lower Workout Program

Pull Ups
(weighted if 3 sets 5-12 reps
needed)

Standing
3 sets 6-10 reps
Overhead Press

T-Bar Row or

3 sets 8-12 reps

Kroc Row

Incline Dumbbell
3 sets 8-12 reps
Bench Press

Reverse Fly 3 sets 10-15 reps

Dips (weighted if
2 sets 6-12 reps
needed)

10-15 reps each

Renegade Rows 2 sets
side
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 Lower Body Workout B:

SET FOR SET Upper Lower Workout Program

Deadlift 4 sets 4-8 reps

Leg Press 3 sets 15-20 reps

Glute Ham Raise 3 sets 8-12 reps

Lunges 3 sets 8-12 reps

Seated Calf
3 sets 12-20 reps
Raises

Single Arm
2 sets/each side ~30-50 yards
Farmer’s Carry

Cable Ab Twist 2 sets 10-12 reps

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 5 DAY UPPER LOWER

SET FOR SET Upper Lower Workout Program

SPLIT PROGRAM
The 5 day option will be similar to the 3 day in that
you will have to start where you left off each week.

Schedule:

Day 1: Upper

Day 2: Lower

Day 3: Rest

Day 4: Upper

Day 5: Lower

Day 6: Rest

Day 7: Upper

With a scheduling like the above, for each week

the actual days (i.e. Monday-Sunday) of rest will
differ.

…or you could do a schedule like this..

Day 1: Upper

Day 2: Lower

Day 3: Upper

Day 4: Lower

Day 5: Upper

Day 6-7: Rest 

Then start on Day 1 where you left off, always

leaving 2 days of rest together. This will keep your
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weekly days of working out the same. In any case,

do what works for you.
 Workouts:

SET FOR SET Upper Lower Workout Program

As for workouts, you will have a Workout A
and Workout B, just like the 3 day workout
split. 

Note: You could just have one upper and one

lower workout that you alternate between, but
we prefer a workout A and workout B to keep
your main lifts balanced. So, with a workout A
and workout B, it’ll look like this. 

Week 1:
Week 2:

• Upper Body A
• Lower Body A

• Lower Body A
• Upper Body B

• Upper Body B
• Lower Body B

• Lower Body B
• Upper Body A

• Upper Body A  • Lower Body A 

Week 3:
Week 4:

• Upper Body B
• Lower Body B

• Lower Body B
• Upper Body A

• Upper Body A
• Lower Body A

• Lower Body A
• Upper Body B

• Upper Body B • Lower Body B

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Then you are back full circle on Week 5. 

 Upper Body Workout A:

SET FOR SET Upper Lower Workout Program

Barbell Bench
3 sets 6-10 reps
Press

Barbell Bent Over

3 sets 6-10 reps
Row

Seated Dumbbell
3 sets 8-12 reps
Shoulder Press

Close Grip Lat

3 sets 8-12 reps
Pulldown

Cable Chest Fly

2 sets 10-15 reps
(High & Low)

Lateral Raise 2 sets 15-20 reps

Barbell Biceps
2 sets 10-15 reps
Curl

Triceps
2 sets 10-15 reps
Pressdown
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 Lower Body Workout A:

SET FOR SET Upper Lower Workout Program

Back Squats 4 sets 5-8 reps

Barbell Hip
3 sets 6-10 reps
Thrusts

Split Squats 3 sets 10-15 reps

Stiff-Leg Deadlift 3 sets 10-15 reps

Standing Calf
3 sets 12-20 reps
Raise

Hanging Leg
3 sets 6-12 reps
Raises

Landmine or 15 reps each

1 set
Russian Ab Twist direction
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 Upper Body Workout B:

SET FOR SET Upper Lower Workout Program

Pull Ups
(weighted if 3 sets 6-10 reps
needed)

Standing
3 sets 6-10 reps
Overhead Press

T-Bar Row 3 sets 8-15 reps

Incline Dumbbell
Bench Press (low 3 sets 8-12 reps
incline)

Dips (weighted if
2 sets 6-12 reps
needed)

Upright Rows 2 sets 10-15 reps

Face Pulls 2 sets 8-12 reps

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Hammer Curls 2 sets 10-15 reps

 Lower Body Workout B:

SET FOR SET Upper Lower Workout Program

Deadlift 5 sets 1-5 reps

Leg Press 3 sets 15-20 reps

Glute Ham Raise 3 sets 8-12 reps

Split Squats 3 sets 8-12 reps

Seated Calf
3 sets 12-20 reps
Raises

Single Arm
2 sets/each side 30-60 yards
Farmer’s Carry

Side Bends 2 sets 10 reps each side

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 6 DAY UPPER LOWER

SET FOR SET Upper Lower Workout Program

SPLIT PROGRAM
We really don’t recommend a 6 day upper
lower split unless you are advanced.

If you do decide to do a 6 day upper lower

split, it will be structured similar to your 3 day
split, with an upper and lower body A workout
and an upper and lower body B workout.

But with 6 days, you are doing both A and B

workouts each week.

e.g.

Day 1: Upper A

Day 2: Lower A

Day 3: Upper B

Day 4: Rest

Day 5: Lower B

Day 6: Upper A

Day 7: Lower A

On the next pages you will find your workout

charts to follow for your 3 day workout split.
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 Upper Body Workout A:

SET FOR SET Upper Lower Workout Program

Barbell Bench
3 sets 6-10 reps
Press

Barbell Bent Over

Row (overhand 3 sets 8-12 reps
grip)

Seated Dumbbell
3 sets 10-15 reps
Shoulder Press

Chin Ups
(weighted if 3 sets 6-12 reps
needed)

Dips (weighted if
3 sets 6-12 reps
needed)

Triceps Kickback 3 sets 15-20 reps

Biceps Curl 3 sets 15-20 reps

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 Lower Body Workout A:

SET FOR SET Upper Lower Workout Program

Back Squats 4 sets 6-10 reps

Lunges 3 sets 8-12 reps

Barbell Hip
3 sets 8-12 reps
Thrusts

Standing Calf
3 sets 10-20 reps
Raise

Single Leg
3 sets 8-12 reps
Deadlift

Hanging Leg
3 sets 6-12 reps
Raises
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 Upper Body Workout B:

SET FOR SET Upper Lower Workout Program

Pull Ups
(weighted if 3 sets 6-12 reps
needed)

Standing
3 sets 6-10 reps
Overhead Press

Yates Row or T-
3 sets 8-12 reps
Bar Row

DB Bench Press 3 sets 10-15 reps

Cable Chest Fly x

Reverse Fly 2 sets 10-15 reps

(superset)

Lateral Raise 2 sets 20 reps

Tricep x Biceps
(superset- any 2 sets 15-20 reps
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variation)
 Lower Body Workout B:

SET FOR SET Upper Lower Workout Program

Deadlift 4 sets 5-8 reps

Romanian
3 sets 8-12 reps
Deadlift

Split Squats 3 sets 8-12 reps

Leg Press 3 sets 10-15 reps

Seated Calf
3 sets 10-20 reps
Raises

10 reps each
Cable Ab Twist 3 sets
direction
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 For the 6 day split, you could also do an A, B,

SET FOR SET Upper Lower Workout Program

C workout, e.g.:

Day 1: Upper A

Day 2: Lower A

Day 3: Upper B

Day 4: Rest

Day 5: Lower B

Day 6: Upper C

Day 7: Lower C 

This will give you even more variety. Both

options will work fine.

There’s a lot of flexibility with this kind of

routine in terms of exercises, order, volume,
intensity, and so on.

You could have A workouts for Power, B

workouts for Hypertrophy and C workouts for
Strength (or in whatever order).

In any case, all of the same principles of the

upper lower split that we have discussed in
this program.

If you are advanced enough to do this, you

don’t need us to chart the workouts for you,
so we will leave it here. Better you do your
own more personalized.
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 WORKOUT NOTES:

SET FOR SET Upper Lower Workout Program

The following notes apply to all of the programs
above.

• The number of sets is based on your working

weight sets, not warm up sets. The main lifts
will require some warm up sets before you get
into your working weight. Use low reps for
warm up sets and work up to your working
weight. 

• For exercises that are unilateral or one

direction, do the rep count on each side (i.e.
lunges for 3 sets x 12-20 reps each side).

• Take a deload week every 6-12 weeks (see

deload info further below).

• Feel free to switch up accessory exercises as

you see fit, especially  if they are showing
diminishing returns.

• For progression, the best option is to increase

weight load (see the progression info further
below).

• Supersets can be done to speed up your

workouts (this may make sense for at least
some exercises on upper body days).

• For rest times, see the rest time section further

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above. Rest time will vary based on the rep

range/load.
 DELOAD WEEK

SET FOR SET Upper Lower Workout Program

A deload week is a week where you take a
break from hard training. 

On a deload week,  you perform the same

routine with lower intensity. So, rather than
doing an exercise at 80% your 1RM, you do it
at 50%, with the same reps. You can also do
less total volume by cutting down your sets
and/or reps (for example, do 2 sets rather than
3 sets). 

A deload week can also just be a complete

week off (which is actually a rest week).

When to do a deload week? 

This is going to depend on how you feel.

If after 8 weeks you notice you are exhausted

and your workouts are suffering, it’s time for a
deload week or a rest week. But generally
speaking, you should time your deload weeks
to avoid this (and thus avoid overtraining).

For beginners, schedule a deload week every

8-12 weeks (it’s going to depend on you, your
lifestyle and how well you are recovering). 

For more advanced lifters, you will have a

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deload week more frequently, usually around

every 4-8 weeks. 
 You can also take a complete rest week every

SET FOR SET Upper Lower Workout Program

few months.

For example, if you do a deload week at week

8, then at week 16, maybe do a complete
week of active recovery, where you don’t do
your upper lower workout split, but rather you
do some outdoor activities, yoga, or a sport
you like. After the active recovery week (or
complete rest week), get back to it.

Deloading is shown to be highly effective for

keeping progression on track as it ensure your
body is recovered and healthy and you can
alway train at your best. Moreover, it’s a nice
mental break, which is a big aspect of fitness.

Note: Deload weeks are really  not necessary

for 2 and even 3 day upper lower splits.
Eventually you should aim to work up to the 4
day upper lower split, at which point you can
implement deload weeks. 
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 CAN I ALTER THE UPPER

SET FOR SET Upper Lower Workout Program

LOWER TRAINING PLANS AT
ALL? 
Absolutely. You can alter the exercises, rep
ranges & loads, and total workout volume.

You’ll have to use your best judgement on this. 

1. Exercise Selection:

If you alter exercise selection, you should still

fill your training out based on the Big Six and
focus on big compound lifts if you can.

If your workouts are all isolation exercises, you

won’t see great results and your workouts will
likely take much longer.

2. Rep Range & Load:

You don’t have to lift heavy loads if you are

worried about injury.

Sometimes, the high risk isn’t worth the high

reward.

If you decide to use moderate to light loads,

stick to the higher rep ranges and always use a
full range of motion.

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Light weight with a full range of motion can be

just as effective for building muscle.
 3. Total Workout Volume:

SET FOR SET Upper Lower Workout Program

If doing 6-7 exercises is too much for you
each workout (or too little), you can adjust the
number of exercises OR you can do less or
more sets per exercise.

In the end, just aim for a minimum of 12 sets

per muscle group per week (remember,
muscles like your triceps are working during
presses and biceps during pulls).

There really is no max, but you don’t want to

overtrain, so listen to your body carefully. If
your progress is starting to stall and your are
feeling tired, then take a deload week and
maybe consider lowering your total weekly
volume and then slowly increasing it from
there. 

IT’S GO TIME!

This is all you need to know about the highly

effective upper lower workout split.  If you
don't follow our plan, at the very least use the
info above as  baseline while critiquing your
plan to fit your needs. As long as you keep the
fundamental ideas of the upper lower workout
split, you will see fantastic results. 
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 Have Questions?

SET FOR SET Upper Lower Workout Program

Our team is #alwaysready to answer any of your
questions or concerns.

Click here to speak to a member of our Squad

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 DISCLAIMER:

SET FOR SET Upper Lower Workout Program

SET FOR SET, LLC always recommends that you consult
with your physician or professional medical care provider
before beginning any diet, exercise program or
supplementation.

SET FOR SET is not a licensed medical care provider, doctor

or dietician and represents that it has no expertise in
diagnosing, examining, or treating medical conditions of any
kind, or in determining the effect of any specific exercise, diet
or supplementation on a medical condition. None of the
contents in this document should be considered medical
advice.

You should understand that when engaging in any exercise or

exercise program, supplementation regimen or diet, there is
the possibility of damages included but not limited to;
economic loss, physical injury, illness or even death. If you
engage in the contents of this program, you agree that you do
so at your own risk, are voluntarily participating in these
activities, assume all risk of previously mentioned potential
damages, injury to yourself or death, and agree to release
and discharge SET FOR SET, and any and all of its founders
and members from any and all claims or causes of action,
known or unknown, arising out of SET FOR SET, LLC.’s
negligence.

All that said, just be safe, train hard, and treat your body with
respect. All will be stellar.

All documents included or exchanged between SET FOR

SET and the Client are the intellectual property of SET FOR
SET FITNESS LLC and are not to be copied, sold, published,
posted, or redistributed either in part or in full without written
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consent of SET FOR SET LLC. All violations will be

prosecuted to the fullest extent of the law where applicable.