The Upper / Lower Split

The Upper/Lower Split: A Blueprint for Strength and Simplicity

There’s a reason the upper/lower split has stood the test of time, it works. No fluff. No hype. Just smart, repeatable structure that delivers results without wrecking your recovery. You train your upper body one day, lower body the next, and repeat. It’s simple. It’s balanced. And it leaves room for other things in life.

I have spent the last five years experimenting with just about every split you can imagine. The bro split? Too infrequent. Hitting a muscle group once a week just doesn’t cut it, science and real-world results both suggest you need to hit each major group at least twice weekly with 5–10 quality sets to maintain and grow.

Push/Pull/Lower has its own issues. Stack two heavy push movements back to back and you’ll notice it fast, your pressing strength falls off because there’s not enough recovery between overlapping movements. Try doing a bench press followed by a shoulder press, then reverse the order next workout. You’ll quickly understand what I mean.

Full body training checks the frequency box and works great for beginners. But in my case, it didn’t leave enough room for quality work before central nervous system fatigue set in before I could get through all the muscle groups. There just isn’t enough time to load up a full-body session and get out in under an hour without rushing or sacrificing recovery between sets.

Upper/Lower, though? That was the sweet spot:

Plenty of recovery between sessions (72 hours)
Smart intra-workout flow by alternating push and pull lifts
Enough time to get through 6–8 movements in about an hour
And the freedom to plug in cardio, mobility, or conditioning work on the off days

You only need 2–4 days a week to make it work. Four is ideal, but even two focused sessions per week will keep you moving forward when life gets hectic. This split doesn’t demand perfection, it rewards consistency.

How it Works: Weekly Structure & Frequency

At its core, the upper/lower split is a four-day-per-week program. Two upper body days, two lower body days. That’s it.

A typical week might look like this:

Monday – Upper Body
Tuesday – Lower Body
Wednesday – Rest or Conditioning
Thursday – Upper Body
Friday – Lower Body
Saturday/Sunday – Active Recovery, Cardio, or Rest

This split was perfect for my life. I like going to the gym. I enjoy the rhythm of it, the discipline, the structure, the way it sets the tone for my day. And the beauty of upper/lower is I don’t have to overthink it. Mondays and Thursdays are always upper. Tuesdays and Fridays are always lower. That’s the plan. I don’t need a spreadsheet or a personal trainer to keep me on track.

The other three days? I use them to fill the gaps. Twice a week, I work in core and mobility… nothing fancy, just the stuff that keeps me moving well and injury-free. I also walk ~10,000 steps a day and aim for 30 minutes of Zone 2 cardio. That’s my baseline. If you’re trying to improve aerobic capacity or build hybrid performance, this split leaves you enough gas in the tank to push conditioning harder.

I spent about 3–4 years doing the push/pull/lower split. At first, I loved it. But I noticed something: strength started to suffer. Back-to-back pressing or pulling days compromised recovery between movements. Even when I staggered compounds and accessories, I just felt weaker. The tank was never full.

Upper/lower fixed that. It checked all the boxes, for recovery, strength, flexibility, and lifestyle. If you’re a busy professional trying to level up without burning out, it’s hard to beat.

Upper Day Breakdown

Upper body days are straightforward, but don’t confuse simple with easy. The key is balance: you’re training push and pull movements together, which gives your joints a break and your nervous system time to breathe. No more stacking four pressing exercises back-to-back and wondering why your shoulders hate you.

I run two distinct upper body days each week—one on Monday, one on Thursday. The structure stays the same on both days: one horizontal push, one horizontal pull, one vertical push, one vertical pull. That means every upper session hits chest, shoulders, back, and arms, but with enough variation to avoid plateaus and boredom.

You can run the same upper session twice a week, and many do. But if you’ve got the time and interest, swapping in different exercises on your second upper day adds just the right amount of freshness. It’s a principle I picked up from Dr. Andy Galpin, who trains elite athletes: same movement patterns, different tools.

Sample Upper Day Structure:

Horizontal Push – Bench Press, Dumbbell Press, or Machine Press
Horizontal Pull – Barbell Row, Cable Row, or Chest-Supported Row
Vertical Push – Overhead Press, Arnold Press, Machine Shoulder Press
Vertical Pull – Pull-Ups, Chin-Ups, Lat Pulldown
Arm Superset – Biceps Curl + Triceps Extension
Optional Finisher – Rear delt fly, face pulls, trap work

You can get creative here. One upper day could be all barbells and machines. Another could focus on dumbbells and plate-loaded machines for more unilateral work. It’s not about complexity, it’s about consistency and recovery.

Push and pull pairings allow built-in rest. While one muscle group recovers, the other is working. It’s efficient. And it keeps you strong across the entire session without burning out early.

This is where the upper/lower split shines: you recover between sessions and within sessions. That means better quality work, more total volume over time, and a stronger, more balanced physique.

Lower Body Breakdown

Lower body training is where a lot of guys fall off. It’s hard. It’s humbling. And it’s absolutely essential. The upper/lower split gives you two dedicated days to train your legs the way they deserve to be trained, with intent, structure, and just enough volume to build real strength without trashing your recovery.

I run two distinct lower days each week, typically Tuesday and Friday. The framework is consistent: one squat pattern, one hinge pattern, one single-leg movement, and one posterior chain or glute-focused movement. That hits all the major players: quads, hamstrings, glutes, and calves.

But here’s the truth most guys avoid: you could argue that lower body is more important than upper body, especially if you care about how you move, age, and function in the real world.

If you can’t walk, run, or climb stairs without pain or instability, your quality of life tanks fast. The legs power movement. They protect the knees, hips, and lower back. And no one wants that Dorito-shaped physique… wide chest and arms, resting on a pair of toothpicks.

Lower body also comes with serious physiological upside:

It burns more calories (larger muscles = more energy demand)
Big lifts like squats and deadlifts drive greater testosterone output
Strong legs reduce injury risk in running, cycling, and day-to-day life

I don’t just train legs for look, I train them for longevity. For durability. For fewer injuries. And yes, the ladies love a well-built pair of legs.

Sample Lower Day Plan:

Squat Pattern – Back Squat, Front Squat, Hack Squat
Hinge Pattern – Romanian Deadlift, Trap Bar Deadlift, Hip Thrust
Single-Leg Movement – Walking Lunge, Bulgarian Split Squat, Step-Up
Posterior Chain Accessory – Hamstring Curl, Glute Kickback, Reverse Hyper
Core Finisher – Hanging Leg Raise, Weighted Plank, Cable Crunch
Optional Calves or Conditioning – Standing Calf Raise, Farmer Carries, Sled Push

As with upper days, you can cycle variations. One day might be barbell-heavy, the other more focused on machines, cables, or iso-lateral work. You don’t need to do everything. You just need to do the right things – consistently.

Absolutely. Here’s your cleaned-up and integrated section—refined for clarity, flow, and aligned with the Better Man Blueprint voice:

Progressive overload

Progression is the engine that drives results. If you’re not gradually pushing your body to do more, whether that’s more weight, more reps, or better execution, you’re just spinning your wheels. The upper/lower split gives you the perfect framework to push hard, recover well, and track meaningful gains over time.

How to Progress on This Split:

RIR (Reps in Reserve)):
Leave 1-2 good reps in the tank on most sets. That’s the sweet spot for getting stronger without burning out. Save failure sets for strategic finishers or isolation work, don’t blow up your compound lifts.
Reps for Results:
- Strength: Train in the 3–5 rep range with longer rest (3-5 minutes).
- Hypertrophy (Muscle Growth): Stay between 6–20 reps per set, depending on the lift and your goal. It’s not just about moving weight, it’s about controlling it.
Consistency Over Complexity:
Stick with the same core lifts for at least 3 months. This gives you time to track actual progress and adjust intelligently. Don’t program-hop every other week. Progress requires repetition.
Control the Movement:
Mechanical tension drives growth. That means lifting with control, both up and down. No bouncing. No swinging. No cheating just to move heavier weight. If you’re using momentum, you’re lying to yourself.
Use a Training Log:
Whether it’s a notebook, a Google Sheet, or an app (I recommend Strong or Fitbod in the AppStore), tracking your lifts removes the guesswork. Write it down. Then beat it next time.
Control the Variables:
Try to train at the same time of day, with the same exercise order, under similar conditions. You’re stronger on the first lift than the fourth, plan accordingly.
Keep It Tight:
Most strength sessions should last around an hour. A focused 30-minute workout will beat a scattered two-hour session every time. Get in, train with intent, get out.

Progress doesn’t come from chasing sweat or soreness. It comes from consistent effort applied to controlled movement, tracked over time. Master that, and you’ll never plateau.

Example Week: My Personal Template

One of the biggest benefits of the upper/lower split is how easily it integrates into real life. It’s structured enough to keep you accountable, but flexible enough to adjust when life punches you in the face.

Here’s how I typically run my week using the upper/lower split:

Weekly Layout:

Monday – Upper Body (Push/Pull A)
Tuesday – Lower Body (Squat/Hinge A)
Wednesday – Cardio + Core + Mobility
Thursday – Upper Body (Push/Pull B)
Friday – Lower Body (Squat/Hinge B)
Saturday – Optional Zone 2 Cardio or Full Rest
Sunday – Active Recovery (Walk, Stretch, Mobility Work)

I switched to this split earlier this year after plateauing on push/pull/lower. The issue? Too much overlap. Back-to-back pressing or pulling days didn’t allow enough recovery for true strength expression. The upper/lower split solved that.

Each workout includes about 6–8 exercises, a sweet spot for both strength and hypertrophy. You hit every major muscle group twice a week, with enough freshness to lift heavy and enough balance to keep your central nervous system from getting smoked.

One underrated benefit of this split is the ability to test and train your true strength. I will sometimes rotate the order of his lifts to gauge performance. For example, if I want to test my horizontal push strength (bench press or dumbbell press), I’ll start the session there. If I’m focusing on vertical pressing (overhead barbell or dumbbell press), that goes first. Same idea applies to lower body days… squats or deadlifts go first depending on the day’s focus.

You can even alternate focus by leading with pull exercises on one upper day and push exercises on the next. The goal is to establish a real, reliable working weight, and that means hitting your key movement first, when you’re fresh.

This is a system that rewards consistency, clarity, and a little bit of planning. And for guys who are juggling work, family, stress, and staying fit into their 40s and beyond.

Perfect. Here’s the final section with your advice worked in cleanly and with clarity:

Who Should (and Shouldn’t) Use This Split

Not every training split is for every guy, but the upper/lower split comes damn close. It’s one of the most versatile, sustainable, and effective ways to train, especially if your goal is to get stronger, stay lean, and move well for life.

Who This Is Great For:

Men in their 30s, 40s, and beyond who want structure without burnout
Hybrid athletes balancing strength, cardio, and recovery
Busy professionals who need flexibility and results
Lifters focused on aesthetics and performance
Anyone who’s plateaued on bro splits or PPL and needs smarter programming

This split shines because it gives you enough frequency to build muscle, enough rest to recover, and enough space to live your life. You’re not in the gym 6 days a week. You’re not guessing your way through workouts. You’re following a system that was built for long-term growth, not short-term burnout.

Who Might Need Something Else:

True beginners who need to build coordination, movement quality, and basic strength. Recommend a full body split.
Athletes in a peaking phase who need sport-specific volume
People with very limited availability (1–2 days/week) – Recommend a full body split.

Upper/Lower Split Tips

Don’t skip your warm-up. A 5–10 minute warm-up to get blood flowing into the joints and muscles is never a bad idea. Big compound lifts should always start with a warm-up set at ~50% of your working weight to prime the movement and create a mind-muscle connection.
Leave at least 2 minutes between heavy sets, especially on heavy compound lifts.
Always monitor pain and soreness. What starts as a subtle tweak can turn into a major injury fast.
And above all: respect your recovery. Mobility, flexibility, and rest matter more the longer you lift.

Final Thoughts: Make It Yours

There’s no one-size-fits-all training split. But the upper/lower split comes damn close. It’s structured enough to keep you consistent, flexible enough to fit into a busy life, and balanced enough to support strength, muscle growth, and long-term health.

You don’t need the perfect program. You need a sustainable system, something you can run week after week without burning out or getting bored. Upper/lower gives you that. It respects your time, rewards your effort, and leaves room for cardio, mobility, and real life.

Make it yours:

You can rotate exercises every 3-6 months, but stick with the general framework
Train hard, but leave a 1-2 reps in the tank at the end of each set. This aids in recovery
Keep your movement clean, no ego lifting
Track your progress, not just your pump
Adjust the volume based on how you recover, not how motivated you feel

This split has helped me train smarter, stay lean, and build strength well into my late 40s. It’s not flashy, but it works. And that’s the whole point.

Final Thoughts: Make It Yours

You don’t need the perfect program. You need a sustainable system—something you can run week after week without burning out or getting bored. Upper/lower gives you that. It respects your time, rewards your effort, and leaves room for cardio, mobility, and real life.

Make it yours:

Rotate exercises, but stick with the framework
Train hard, but leave a few reps in the tank
Keep your movement clean—no ego lifting
Track your progress, not just your pump
Adjust the volume based on how you recover, not how motivated you feel

This split has helped JP train smarter, stay lean, and build strength well into his 40s. It’s not flashy—but it works. And that’s the whole point.

Train with purpose. Recover with intent. Repeat until you become the man you were meant to be.