Training· 7 min read
Upper/lower workout programme: schedules and sessions
An upper/lower split alternates sessions focused on the upper and lower body. The schedules below show how the rotation fits two to five training days. Half body is another name for this structure; it is not a separate physiological method.
Certified fitness coach · CQP Instructeur Fitness
Published on
The essentials before you start.
- Choose one workload and count repetitions of it across the week.
- Tables give coaching examples; the cited studies do not validate the exact whole plan.
- Record setup, range and effort alongside sets, repetitions and load.
- Optional advanced methods are not compulsory or automatically suitable.
Choose the workload and fit it into the week
The full upper menu contains 28 exercise sets and the lower menu 24 per occurrence. These are substantial menus, not minimum requirements. A lower-demand version can use fewer sets per row and omit optional arm work. Increasing frequency should prompt a review of per-session work; the schedules do not instruct you to repeat the largest menus regardless of recovery.
For unilateral work, complete the stated sets on each side. For example, 3 sets per side means 3 for the left and 3 for the right; each side receives 3, not 6. The totals here add the listed exercise sets without adding left and right together. They are not a count of every separate one-sided bout or a precise set dose for every muscle involved.
Practical movement and setup cues
The upper session mixes pressing and pulling with optional direct arm and shoulder work. The lower session includes knee-and-hip extension, a hinge, knee flexion and optional calf and trunk work. Choose alternatives for their actual movement and support demands, rather than assuming every listed swap is identical.
What the cited evidence does and does not establish
The cited comparison of split and full-body routines concerns matched weekly volume. It does not prove that a five-day upper/lower schedule with unchanged large sessions is better than a two-day schedule. Count exposures across the whole rotation when a week begins with the other session.
Upper/lower schedule: 2 days
Example placement of session labels. Adjust the work inside each session when changing frequency.
| Day | Week 1 | Week 2 |
|---|---|---|
| Monday | Upper body | Lower body |
| Thursday | Lower body | Upper body |
| Other days | Rest | Rest |
Upper/lower schedule: 3 days
Example placement of session labels. Adjust the work inside each session when changing frequency.
| Day | Week 1 | Week 2 |
|---|---|---|
| Monday | Upper body | Lower body |
| Wednesday | Lower body | Upper body |
| Friday | Upper body | Lower body |
| Other days | Rest | Rest |
Upper/lower schedule: 4 days
Example placement of session labels. Adjust the work inside each session when changing frequency.
| Day | Workout |
|---|---|
| Monday | Upper body |
| Tuesday | Lower body |
| Wednesday | Rest |
| Thursday | Upper body |
| Friday | Lower body |
| Saturday and Sunday | Rest |
Upper/lower schedule: 5 days
Example placement of session labels. Adjust the work inside each session when changing frequency.
| Day | Week 1 | Week 2 |
|---|---|---|
| Monday | Upper body | Lower body |
| Tuesday | Lower body | Upper body |
| Wednesday | Upper body | Lower body |
| Thursday | Lower body | Upper body |
| Friday | Upper body | Lower body |
| Saturday and Sunday | Rest | Rest |
Upper-body workout example
Quantities are per occurrence of this table unless the heading explicitly describes a weekly distribution. Choose the appropriate example; do not combine every option.
For the last three rows, alternate the two named movements between upper-body sessions: use the first at one session and the second at the next. Perform the listed sets for one movement per row, not both in succession. The full example therefore remains 28 listed sets, before any reduction.
| Exercise | Sets | Repetitions | Effort | Rest | Alternative |
|---|---|---|---|---|---|
| Barbell bench press | 4 | 8 – 12 | RPE 8 | 2 min | Incline barbell press or Dumbbell bench press |
| Overhand pull-up | 4 | Stop with the stated repetition reserve | RPE 9 | 2 min | Lat pulldown |
| Barbell overhead press | 4 | 8 – 12 | RPE 8 | 2 min | Seated dumbbell shoulder press |
| Barbell row | 4 | 8 – 12 | RPE 8 | 2 min | One-arm dumbbell row or Seated row machine |
| Incline dumbbell curl OR seated dumbbell curl; alternate between sessions | 4 | 8 – 12 | RPE 8 | 1 min 30 | Hammer curl |
| Overhead cable triceps extension OR cable triceps pressdown; alternate between sessions | 4 | 8 – 12 | RPE 8 | 1 min 30 | Dumbbell triceps extension |
| Cable lateral raise OR face pull; alternate between sessions | 4 | 12–15; per arm for unilateral lateral raises | RPE 8 | 1 min | Dumbbell lateral raise |
Lower-body workout example
Quantities are per occurrence of this table unless the heading explicitly describes a weekly distribution. Choose the appropriate example; do not combine every option.
| Exercise | Sets | Repetitions | Effort | Rest | Alternative |
|---|---|---|---|---|---|
| Barbell back squat | 4 | 6 – 8 | RPE 8 | 3 min | 45-degree leg press or Belt squat |
| Stiff-leg deadlift | 4 | 8 – 10 | RPE 8 | 2 min 30 | Romanian deadlift |
| Bulgarian split squat with dumbbells | 4 | 12 – 15 per leg | RPE 8 | 1 min 30 | Walking lunge |
| Seated leg curl | 4 | 12 – 20 | RPE 8 | 1 min 30 | Prone leg curl |
| Smith-machine calf raise | 4 | 15 – 20 | RPE 8 | 1 min | Leg-press calf raise or Standing machine calf raise |
| Cable crunch | 4 | 12 – 20 | RPE 8 | 1 min | Captain’s-chair leg raise or Ab-wheel rollout |
Illustrative progression: adapt the pace
The weeks illustrate a possible sequence, not a required pace or guaranteed outcome. A weight increment must be manageable for the equipment and exercise.
| Week | Change | Bench-press example |
|---|---|---|
| 1 | Starting example, RPE 8 | 4 sets of 8 |
| 2 | One or two more repetitions | 4 sets of 9 – 10 |
| 3 | Top of the chosen range | 4 sets of 11 – 12 |
| 4 | Increase load by 2.5 kg | 4 sets of 8 |
Effort, rest and optional methods
For the RIR-based strength scale, RPE 8 means roughly two further valid repetitions seemed possible. RPE for a timed hold is only a broad effort description, not a precise repetition conversion. Use the RPE guide to keep the scales distinct.
Warm up with relevant lighter practice, as described in the warm-up guide. Rest enough to repeat the intended movement; the listed intervals are examples, not universal biological limits.
A back-off set follows a heavier set with a manageable reduction in load. A cluster divides a set into mini-blocks separated by a short rest. Rest-pause or drop sets add work beyond the first block. These are optional higher-demand methods and need a suitable setup and finish; they are not required to progress.
Progress while keeping the task comparable
Record the exercise, support or machine settings, range, load, repetitions and effort. Build within a chosen repetition range, then consider a manageable increment when the existing work is repeatable. A change of exercise or tempo needs a new comparison.
If recovery or performance worsens across several sessions, review total work, rest and the rest of the week before adding more sets. Stop for sharp pain and seek individual advice for persistent symptoms rather than using a programme table as rehabilitation.
Use one programme structure as the main plan, rather than adding every linked muscle-specific page on top. Browse the programme collection to compare schedules and the exercise collection for available movement guides.
Illustrated movement examples
The original illustrations are retained. Furniture shown in an image is not proof of a suitable load-bearing support; choose purpose-built equipment and the controlled setup described above.
Movement example 1
Movement example 2
Frequently asked questions
Should I do every table on this page?
No. Select the relevant workload or schedule. Alternatives and higher-demand methods are options, not additions to every workout.
Are the sets per session or per week?
Workout rows are per occurrence. Repeating a full workout multiplies its exercise-set total; a weekly distribution must be stated separately.
When should I add load?
When the current task and chosen range are repeatable and the next increment is manageable. The example weeks do not impose a deadline.
Do the cited studies prove this exact programme works best?
No. They provide context for particular variables or exercises, not validation of every combination and individual prescription.
Sources and limitations
Sources support the passages that cite them. Practical suggestions are coaching choices to adapt to your own situation.
- Ramos-Campo et al. · 2024 · Split and full-body routine synthesis. ↗
Matched-volume comparisons, not validation of every schedule or this exact plan.
- Schoenfeld et al. · 2016 · Training-frequency synthesis. ↗
Short heterogeneous evidence; not validation of this exact schedule.
- Schoenfeld et al. · 2017 · Weekly volume and muscle-size synthesis. ↗
No individual set ceiling or validation of these tables.
This general information does not replace individual advice. Zepraug’s limitations.