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Upper-Lower Workout Plan – Free Program | GetFIT App

The Upper-Lower split is one of the most effective and scientifically backed training programs for muscle growth and strength development.

It structures your workouts into upper-body and lower-body days, ensuring optimal training frequency, recovery, and progressive overload.

Whether you're a beginner looking for a structured program or an advanced lifter wanting to maximize gains, this workout plan is designed to help you build muscle efficiently while avoiding common training mistakes.

The Upper-Lower split divides training into two main categories:

  • Upper Body Days: Focus on chest, back, shoulders, biceps, and triceps.
  • Lower Body Days: Target quadriceps, hamstrings, glutes, and calves.

This setup allows you to train each muscle group twice per week, which is optimal for muscle growth, as supported by scientific research.

Team GetFIT App
March 28, 2025

Why Choose an Upper-Lower Split?

1. Optimal Training Frequency and Volume

  • Training each muscle twice per week leads to better muscle hypertrophy compared to once-a-week splits.
  • The plan consists of four training days per week (two upper and two lower body sessions).

2. Balance Between Compound and Isolation Exercises

  • Compound movements (e.g., squats, bench press, deadlifts) build strength and overall muscle mass.
  • Isolation exercises (e.g., bicep curls, lateral raises) fine-tune muscle development and symmetry.

3. Progressive Overload for Strength & Growth

  • Strength and size gains happen when you gradually increase weight, reps, or intensity over time.
  • Each week, aim to lift slightly heavier or perform more reps to keep challenging your muscles.

4. Efficient Recovery and Injury Prevention

  • This split allows for proper rest between training sessions, reducing overuse injuries.
  • Muscles grow outside the gym, so quality sleep, nutrition, and recovery are crucial for progress.

Who Should Follow This Workout Plan?

This 4-day Upper-Lower routine is ideal for:

  • Beginners & intermediates wanting a structured, effective program.
  • Advanced lifters looking to maximize muscle growth while maintaining strength.
  • Men & women aiming for a balanced, aesthetic physique.
  • Busy individuals who can train 3-5 days per week without dedicating a separate day for each muscle group.

- Pros & Cons of the Upper-Lower Split : 

Advantages:

  • Optimal Training Frequency – Hitting each muscle twice per week accelerates growth.
  • Time-Efficient – No need for separate days for each muscle, yet ensures complete development.
  • Flexible – Can be adjusted for 3, 4, or 5 training days per week.

Disadvantages:

  • Longer Workouts – Since multiple muscles are trained each session, workouts may be slightly longer.
  • Higher Recovery Demand – Because the intensity is high, proper rest and nutrition are essential.

The 7-Day Upper-Lower Workout Plan : 

This program is optimized for muscle hypertrophy (growth) and strength, following the progressive overload principle.
Your goal?

Gradually increase weight, reps, or intensity to keep making gains.

Weekly Split:

  • Monday – Upper Body Strength
  • Tuesday – Lower Body Strength
  • Wednesday – Rest or Active Recovery
  • Thursday – Upper Body Hypertrophy
  • Friday – Lower Body Hypertrophy
  • Saturday – Cardio, Mobility, or Optional Full-Body Session
  • Sunday – Rest

Day 1 – Upper Body (Strength Focus)

1. Barbell Bench Press – 4 sets of 5 reps

  • Muscles Worked: Chest, shoulders, triceps
  • Tip: Keep your shoulder blades retracted and lower the bar to your lower chest for maximum power.
  • Alternative: Incline bench press or weighted push-ups.

2. Overhead Press – 4 sets of 6 reps

  • Muscles Worked: Shoulders, triceps
  • Tip: Lower the bar to chin level and avoid excessive back arching.
  • Alternative: Dumbbell shoulder press or Arnold press.

3. Barbell Row – 4 sets of 6 reps

  • Muscles Worked: Back, biceps
  • Tip: Keep your back straight and pull the bar towards your lower ribs.
  • Alternative: T-bar row or one-arm dumbbell row.

4. Upright Row – 3 sets of 8 reps

  • Muscles Worked: Traps, shoulders
  • Tip: Avoid pulling the bar too high to prevent shoulder strain.
  • Alternative: Dumbbell shrugs.

Day 2 – Lower Body (Strength Focus)

1. Barbell Squat – 4 sets of 5 reps

  • Muscles Worked: Quads, glutes, core
  • Tip: Keep your knees aligned with your toes and avoid leaning too far forward.
  • Alternative: Hack squat or goblet squat.

2. Deadlift – 4 sets of 5 reps

  • Muscles Worked: Hamstrings, glutes, lower back
  • Tip: Keep the bar close to your body and maintain a neutral spine.
  • Alternative: Romanian deadlift or hip thrusts.

Day 3 – Active Recovery (Optional Yoga, Walking, or Stretching)

Day 4 – Upper Body (Hypertrophy Focus)

1. Incline Bench Press – 4 sets of 8 reps

  • Tip: Lower the bar to your upper chest for better activation.

2. Lateral Raises – 3 sets of 12 reps

  • Tip: Lift the weights slightly forward, not directly sideways, to reduce shoulder strain.

3. Bicep Curls – 3 sets of 12 reps

  • Tip: Keep your elbows fixed and avoid swinging the weights.

Day 5 – Lower Body (Hypertrophy Focus)

1. Bulgarian Split Squats – 3 sets of 10 reps per leg

  • Tip: Keep your torso upright and knee aligned with your foot.

2. Lying Leg Curl – 3 sets of 12 reps

  • Tip: Avoid locking out your knees at the top.

Day 6 – Cardio, Mobility, or Optional Full-Body Workout

- Your Options:

  • HIIT Workout – 20-30 minutes
  • Long Walk or Hiking – 45-60 minutes
  • Mobility Drills & Stretching

Day 7 – Full Rest or Active Recovery (Light Stretching, Walking, or Yoga)

Why the GetFIT App is Your Best Training Partner

To maximize your progress, use the GetFIT App Premium Membership, which includes:

  • Hundreds of Workout Plans – Customizable for muscle building, weight loss, and strength.
  • Science-Based Nutrition Plans – Meal plans with high-protein recipes for optimal recovery.
  • AI Coach ORION – Your personal trainer, helping you stay on track.
  • Massive Food DatabaseOver 3.7 million foods to track your intake accurately.

🚀 Try GetFIT App Premium FREE for 5 Days and start transforming your body today!

This Upper-Lower Split is perfect for balanced muscle growth, strength development, and efficient workouts. Start implementing progressive overload, recover well, and stay consistent for the best results!

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