Upper/lower split: how good is it?

The basic structure

The classic upper/lower split consists of four weekly sessions: two upper-body and two lower-body workouts. Every muscle group gets trained twice per week — right in the range that training frequency research identifies as optimal for hypertrophy.

• Monday: Upper A (bench press, rows, overhead press, pull-ups, triceps, biceps)
• Tuesday: Lower A (squats, Romanian deadlifts, leg press, calf raises)
• Thursday: Upper B (incline bench press, lat pulldowns, lateral raises, single-arm rows)
• Friday: Lower B (deadlifts, lunges, leg curls, hip thrusts)

The evidence on training frequency

A meta-analysis by Schoenfeld et al. (2016) in Sports Medicine reviewed 10 studies on how training frequency affects hypertrophy. The finding: at equal total weekly volume, training a muscle group twice per week produces greater gains than once. With four sessions, the upper/lower split hits this sweet spot perfectly.

How it compares to push/pull/legs

With six training days, PPL allows more total work and smaller muscle-group clusters per session. Upper/lower is the more efficient choice when only four training days are available. According to a study by the meta-analysis by Schoenfeld, Grgic & Krieger (2019), both systems are equally effective for hypertrophy once volume is matched — your schedule makes the call.

Who it suits best

Per NSCA guidance, the upper/lower split works well for:

• Lifters with 4 fixed training days per week
• Beginners who, after 6 to 12 months of full-body training, want to push volume higher
• Strength athletes targeting both upper and lower body equally
• Anyone who wants to keep upper- and lower-body sessions free of carry-over fatigue