Updated: 13 November, 2026
An upper lower split is one of the simplest ways to organise a week of strength training. You train your upper body on two days and your lower body on two days, which means every major muscle group is worked twice a week without any single session becoming a marathon. If you have been wondering how to turn "I should lift more" into an actual weekly plan, this guide sets out a straightforward four-day upper lower split, explains how it works and shows how to adjust it to your own level.
What is an upper lower split?
A split is a way of dividing your training across the week. In an upper lower split, the sessions are:
Upper body days: chest, back, shoulders and arms.
Lower body days: legs and hips, usually with some work for the abdomen and lower back.
Over four days you alternate between the two, so each half of the body is trained twice. The days in between give those muscles time to rest while you work the other half.
This is different from a full-body routine, where you work everything in every session, and from a push/pull/legs plan, which divides the week into three types of day. If you are curious about the three-way option, our guide to push/pull/legs training covers it. The upper lower split sits between the two: more focus per session than full-body training, but fewer training days than most push/pull/legs plans need.
Why it fits the official guidelines
The NHS recommends that adults do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days a week (NHS physical activity guidelines). A four-day upper lower split goes beyond that minimum, with each area of the body worked on two days. That makes it a sensible structure for people who enjoy lifting and have the time, but it is not a requirement: if two days a week is what fits your life, that already meets the guideline.
Who an upper lower split suits
People who want a clear weekly pattern. You always know what is next: upper, lower, rest, upper, lower.
People who find full-body sessions too long. Splitting the work keeps each session more manageable.
People who already have a few weeks of regular training behind them. If you are completely new, starting with two or three full-body sessions a week is often easier to manage, and a trainer can help you decide when to move on.
A simple 4-day weekly plan
Here is one way to lay out the week:
Monday: Upper body
Tuesday: Lower body
Wednesday: Rest or an easy walk
Thursday: Upper body
Friday: Lower body
Saturday and Sunday: Rest, or light activity you enjoy
If Monday does not suit you, shift the pattern. What matters is that you do not train the same half of the body on back-to-back days, and that you have at least a couple of lighter days in the week.
Sample upper body session
Choose one exercise from each group, so the session covers the whole upper body:
A pressing movement for the chest: a press-up (on your knees or against a bench if you need to), a dumbbell bench press or a machine chest press.
A pulling movement for the back: a seated row, a dumbbell row or a lat pulldown. Our guide to lat pulldowns explains how to set one up.
An overhead movement for the shoulders: a dumbbell shoulder press or a lighter machine press.
An arm exercise: biceps curls, triceps extensions or similar.
A core exercise: a plank or a controlled dead bug.
Sample lower body session
A squat or leg press: the main leg exercise. If you want help with technique, see our guide to squats.
A hinge movement: a hip hinge with light dumbbells, or a glute bridge, to work the back of the legs and hips.
A single-leg exercise: a step-up or a supported split squat.
A calf raise.
A core exercise: a side plank or a similar controlled movement.
Use two different exercises or variations on your second upper and second lower days if you like, so the week has some variety. Keeping the pattern the same, with small changes, is also perfectly fine.
How many sets and reps?
The NHS does not set a single prescription for sets and reps in its general guidance, and the right numbers depend on your experience, your goals and how you feel on the day. A common starting point is two to three sets of eight to twelve repetitions per exercise with a weight that feels challenging by the last few reps but still lets you keep good technique. Treat that as a starting point rather than a rule, and ask a qualified trainer if you want it tailored.
How to progress
The NHS advice for strength exercises is to start gently and increase repetitions gradually (NHS strength exercises). The same idea applies to any programme:
Write down what you lift, so you can see what you did last week.
When you can complete all your sets with good form, add a repetition or two, or a small amount of weight, next time.
If technique slips, stay at the same level until it feels controlled.
If you feel run down or unusually sore, a lighter week is better than pushing through.
Warm-up and cool-down
Spend five to ten minutes before each session raising your heart rate and moving the joints you are about to use, such as easy cycling, brisk walking and a few lighter practice sets of your first exercise. Afterwards, a few minutes of easy movement helps you wind down.
When to speak to a professional
The NHS says to speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Stop and get advice if an exercise causes sharp pain, dizziness or anything that worries you. If you are pregnant or recovering from an injury, speak to your midwife, GP or a physiotherapist about what is right for you before starting a new programme.
Getting help with your programme
A programme on paper is only as good as the way you carry it out. If you would like someone to check your technique, choose the right exercises and adjust the plan as you progress, one-to-one personal training with Reshape Infinity Fitness is available at the gym or at your home.
Frequently asked questions
Is an upper lower split good for beginners?
It can be, but many beginners find two or three full-body sessions a week simpler to start with. Once you are comfortable with the main movements and ready to train more often, an upper lower split is a natural next step.
How many days a week should I do an upper lower split?
Four days is the classic setup, with two upper and two lower sessions. If you can only manage two or three days, you can run the same idea over a longer cycle, for example upper, lower, rest, upper, and carry on from where you stopped. The NHS minimum for strengthening activity is two days a week.
Do I need a gym for an upper lower split?
No. A gym gives you more options, but you can build both sessions around bodyweight exercises, resistance bands and a pair of dumbbells at home. The NHS lists lifting weights, using resistance bands and bodyweight exercises such as push-ups as ways to strengthen your muscles.
Can I add cardio to the plan?
Yes. The NHS recommends at least 150 minutes of moderate activity a week alongside strengthening work. Walking, cycling or swimming on your rest days is an easy way to build that in.
What if I miss a session?
Pick up where you left off rather than trying to catch up by doing two sessions in a day. A plan you can keep up is worth more than a perfect one.