Upper Lower Workout Plan

An upper lower split is a strong default when you want structure without making every week complicated.

Upper days cover pressing and pulling. Lower days cover squat patterns, hinge patterns, calves, and trunk work. The same lifts can show up often enough to progress, but each session still has room to breathe.

Four-day upper lower template

A common setup is:

Day	Session
Monday	Upper A
Tuesday	Lower A
Thursday	Upper B
Friday	Lower B

The days can move. The important part is keeping enough space between similar sessions so you can train well again.

Upper A

Exercise	Sets	Reps
Bench Press	3	5-8
Row	3	6-10
Overhead Press	2-3	6-10
Lat Pulldown or Pull Up	2-3	8-12
Lateral Raise	2-3	12-20
Triceps or Curl	2	10-15

Lower A

Exercise	Sets	Reps
Back Squat	3	5-8
Romanian Deadlift	3	6-10
Split Squat	2-3	8-12 each side
Calf Raise	3	8-15
Plank	2-3	30-60 sec

Upper B

Exercise	Sets	Reps
Incline Dumbbell Press	3	8-12
Cable Row	3	8-12
Pull Up or Pulldown	3	6-10
Dumbbell Shoulder Press	2-3	8-12
Rear Delt Fly	2-3	12-20
Curl or Triceps Pressdown	2	10-15

Lower B

Exercise	Sets	Reps
Deadlift or Hip Thrust	2-3	3-8
Leg Press	3	8-12
Leg Curl	2-3	10-15
Lunge	2	8-12 each side
Loaded Carry	2-3	30-60 sec

Why upper lower works

This split is useful because:

• Main lifts can appear twice per week.
• Sessions stay focused.
• Weekly volume is easy to scan.
• It can shrink to three days during a busy week.
• It works for strength and muscle-building phases.

If you need a three-day week, rotate the sessions in order instead of cramming all four into fewer days.

Progression rules

Use rep ranges and small load jumps.

For example:

• Bench Press: 3 x 5-8
• Row: 3 x 6-10
• Split Squat: 2-3 x 8-12

When every set reaches the top of the range with control, add weight next time. If the new load drops you near the low end of the range, that is normal.

The Progressive Overload Calculator can help turn the previous session into a next target.

Track it in Phemilo

Create four templates in Phemilo: Upper A, Lower A, Upper B, and Lower B. Plan on iPhone, then log the active workout from Apple Watch so the session stays moving.

After training, review:

• Did pressing and pulling stay balanced?
• Did lower body include both squat and hinge patterns?
• Are the same lifts progressing across weeks?
• Is any session too long to repeat consistently?
• Does the next workout need more reps, more load, or another repeat?

If four days do not fit your week, compare this plan with the three-day Push Pull Legs Workout Plan.