Upper/Lower Split: credit and sources
Upper/Lower Split is a generic way of organising training with no single verifiable creator. The template and commentary on this page are Strength Progression's own.
An upper/lower split alternates upper-body and lower-body sessions, usually four days a week, so each muscle group is trained twice. It's a structure, not a program with a single author. Named programs use it, such as Brandon Campbell's PHUL, but the template and progression rules on this page are our own.
Program summary
Who it is for
- Lifters who have finished a novice linear progression, or are close to it, and can train four days a week.
- People who want more volume per lift than a three-day full-body program allows, without training six days.
- Lifters who like a predictable week with clear rest days.
Who it is not for
- Complete beginners who can still add weight every session. A full-body novice program such as Starting Strength, StrongLifts 5×5 or GZCLP is simpler and gives faster feedback.
- People whose schedule can't reliably fit four sessions.
- Anyone who wants a named, tested program with fixed rules. In that case, run PHUL as written.
How it works
Weekly layout
A common arrangement is Monday upper, Tuesday lower, Wednesday off, Thursday upper, Friday lower, and the weekend off. Each muscle group gets two sessions with at least one rest day before it's trained again. Most versions make the first upper and lower days heavier and the second pair lighter and higher-rep, which spreads the fatigue across the week.
Our example template
| Day | Session | Main lifts | Accessories (pick 2–3) |
|---|---|---|---|
| 1 | Upper (heavy) | Bench press 4 × 4–6, barbell row 4 × 4–6 | Overhead press, pull-ups, triceps |
| 2 | Lower (heavy) | Squat 4 × 4–6, Romanian deadlift 3 × 6–8 | Leg curl, calves, core |
| 3 | Off | — | — |
| 4 | Upper (lighter) | Overhead press 3 × 6–10, pulldown 3 × 8–12 | Incline press, rows, biceps |
| 5 | Lower (lighter) | Deadlift 3 × 3–5 or front squat 3 × 6–8, leg press 3 × 8–12 | Lunges, leg curl, calves |
| 6–7 | Off | — | — |
This is our template, not a published program. Swap exercises for close variations if equipment or comfort requires it, but keep the main lifts stable for a full block so you can measure progress.
Why twice a week
Research on training frequency suggests that, for strength, training a muscle more often helps mainly by letting you do more weekly volume; when volume is matched, the effect of frequency largely disappears (Grgic et al., 2018). A meta-analysis of weekly set volume found a graded dose-response, with medium and high weekly volumes producing more strength gain than low volume (Ralston et al., 2017), while a later meta-regression found diminishing returns as volume climbs (Pelland et al., 2026). Upper/lower's two sessions per muscle per week are a practical way to get enough quality sets without six training days.
Progression (our method)
- Heavy days: work up from the bottom of the rep range to the top across sessions. When you complete all sets at the top of the range (for example 4 × 6) with good technique, add 5 lb (2.5 kg) to upper-body lifts or 5–10 lb (2.5–5 kg) to squats and deadlifts and start again at the bottom.
- Lighter days: same idea with higher reps. Add load once you own the top of the range.
- Stalls: if a heavy lift fails to improve for about three sessions, reduce the load by about 10% and build back up, after checking sleep and food.
Worked example (ours). Squat on the heavy lower day:
| Session | Weight | Reps | Decision |
|---|---|---|---|
| 1 | 225 lb (102 kg) | 4, 4, 4, 4 | Add reps |
| 2 | 225 lb | 5, 5, 5, 4 | Keep going |
| 3 | 225 lb | 6, 6, 6, 6 | Top of range. Add 10 lb |
| 4 | 235 lb (107 kg) | 5, 4, 4, 4 | Build back up |
Use the plate calculator for loading and the one-rep max calculator to compare sets of different reps over time.
You should know
An upper/lower split only works as a strength program if you track the main lifts. Log weight and reps for every working set.
Strength-first reality check
An upper/lower split can drive strength well, but it's less efficient than a novice linear progression for someone who can still add weight every session. The added variety and volume can also hide whether the main lifts are actually improving. Keep the main lifts first in every session and judge the program by them.
Common mistakes
- Two max-effort lower days a week. Keep one lower day heavy and one lighter, or you'll struggle to recover.
- Rotating exercises constantly. Keep the main lifts stable for a block so you can see progress.
- Too much accessory work. Two or three accessories per session is enough for most lifters.
- No progression rule. Pick one and follow it.
- Treating rest days as optional. They're where you recover from the work.
Coach note
If bar speed drops for several sessions in a row, cut accessory volume before you cut the main lifts.
For more on progression models, read linear progression vs periodization.
Pillars Check
Workout
Four sessions, two heavy and two lighter, with every main-lift set logged. More in the Workout pillar.
Diet
An International Society of Sports Nutrition position stand puts protein intakes of 1.4–2.0 g per kg of body weight per day as sufficient for most people who train (Jäger et al., 2017). Fuel the lower days in particular; if your weight is drifting down and your squat with it, eat more. More in the Diet pillar.
Recovery
Sleep 7 or more hours a night, the adult minimum in the sleep medicine consensus (Watson et al., 2015), and keep the off days easy. Plan a lighter week when fatigue builds; see how to deload. More in the Recovery pillar.
When to move on
An upper/lower split can serve you for years. Our guidance on when to change:
- Want a named, tested version? Run PHUL as written.
- Main lifts stalled despite resets, sleep and food? Move to a program with more structured strength progression, such as 5/3/1.
- Can train more often and want more volume? Consider a push/pull/legs split.
FAQ
Who created the upper/lower split?
No single person. It's a generic way of organizing training. Specific programs built on it, such as PHUL by Brandon Campbell, have named authors.
Is upper/lower better than full-body for strength?
Not for true beginners, who usually progress faster on a full-body linear progression. Once that stops working, an upper/lower split is a good way to add volume.
How many days a week?
Usually four: two upper and two lower sessions, with rest days between pairs.
Do I need separate heavy and light days?
It helps recovery. Our template uses one heavier and one lighter day for each half of the body.
Can I do conditioning on off days?
Yes, but keep it easy enough that it doesn't cost you reps the next day. See conditioning without killing your squat.
What's the difference between this and PHUL?
PHUL is a specific upper/lower program by Brandon Campbell with its own rep ranges and 12-week framing. This page describes the general structure with our own example template.
Sources
- Grgic J, Schoenfeld BJ, Davies TB, Lazinica B, Krieger JW, Pedisic Z. "Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis." Sports Med. 2018;48(5):1207–1220. doi:10.1007/s40279-018-0872-x. Frequency mainly works through added volume.
- Ralston GW, Kilgore L, Wyatt FB, Baker JS. "The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis." Sports Med. 2017;47(12):2585–2601. doi:10.1007/s40279-017-0762-7. Graded dose-response for weekly sets.
- Pelland JC, Remmert JF, Robinson ZP, Hinson SR, Zourdos MC. "The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains." Sports Med. 2026;56(2):481–505. doi:10.1007/s40279-025-02344-w. Diminishing returns to volume.
- Campbell B. "Power Hypertrophy Upper Lower (P.H.U.L.) Workout." Muscle & Strength, 2013 (updated 2021). muscleandstrength.com. An example of a named upper/lower program.
- Jäger R, et al. "International Society of Sports Nutrition Position Stand: protein and exercise." J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8. Supports the protein range.
- Watson et al. "Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society." SLEEP. 2015;38(6):843–844. doi:10.5665/sleep.4716. Supports the sleep minimum.