Upper / Lower split workout program
2 days Intermediate
The upper/lower split divides training into upper-body days (chest, back, shoulders, arms) and lower-body days (quads, hamstrings, glutes, calves). Alternating them across four days a week trains each muscle group about twice a week, a frequency that suits both strength and size.
Each day below is a full session with sets, reps, and rest. Open a day to see the exercises, log it free online, or import it into Mekimeki as a reusable template.
Days in this program
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
What is an upper/lower split?
A rotation of upper-body and lower-body training days. On four days a week you train each half twice, which gives most muscle groups two weekly sessions without the fatigue of a daily body-part split.
How many days a week is upper/lower?
Four days is the classic setup: two upper days and two lower days. Three days also works by alternating across weeks. Each muscle group is trained roughly twice a week.
Upper/lower or push/pull/legs?
Upper/lower needs four days and trains everything twice a week; PPL fits three or six days and groups by movement pattern. Upper/lower is often the easier fit for a four-day week.
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