MyPerfectSplit

Why Choose Upper / Lower?

The upper/lower split separates workouts into upper body days and lower body days. It is ideal for people who can train around four days per week and want a balanced mix of strength, muscle growth, and recovery.

This split works well because each muscle group is trained about twice per week without making each workout too long.

Upper Day 1

• Barbell Bench Press — 3 sets of 6–10 reps
• Pull-Up / Lat Pulldown — 3 sets of 8–12 reps, or AMRAP for pull-ups
• Barbell Row — 3 sets of 6–10 reps
• Shoulder Press — 2–3 sets of 8–10 reps
• Tricep Pushdown — 2–3 sets of 10–15 reps
• Barbell Curl — 2–3 sets of 10–12 reps

Lower Day 1

• Back Squat — 3 sets of 5–8 reps
• Leg Press — 3 sets of 10–15 reps
• Romanian Deadlift — 3 sets of 8–10 reps
• Plank — 3 sets of 30–60 seconds

Upper Day 2

• Incline Dumbbell Press — 3 sets of 8–12 reps
• Seated Cable Row — 3 sets of 8–12 reps
• Lateral Raise — 3 sets of 12–20 reps
• Rear Delt Fly — 3 sets of 12–20 reps
• Skull Crushers — 2–3 sets of 10–12 reps
• Barbell Curl — 2–3 sets of 10–12 reps

Lower Day 2

• Romanian Deadlift — 3 sets of 6–10 reps
• Leg Press — 3 sets of 10–15 reps
• Back Squat — 2–3 sets of 8–10 reps
• Hanging Leg Raise — 3 sets of 8–15 reps

Intensity Notes

• For compound lifts, stop about 1–2 reps before failure.
• For isolation exercises, you can go closer to failure on the last set.
• AMRAP means “as many reps as possible” with good form.

Example Weekly Schedule

• Monday: Upper Day 1
• Tuesday: Lower Day 1
• Wednesday: Rest
• Thursday: Upper Day 2
• Friday: Lower Day 2
• Saturday: Rest
• Sunday: Rest