You do upper body and lower body days twice each, so you train every muscle twice a week. For how this split compares with others, see Push pull legs vs upper lower vs full body.
Workout Routine Examples
Upper body dayChest, back, shoulders and arms · 7 exercises
Lower body dayQuads, hamstrings, glutes and calves · 6 exercises
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Upper Lower Routine Example
An example of a 4-day upper lower week, with a full workout for every training day.
| Day | Workout |
|---|---|
| Monday | Upper body dayChest, back, shoulders and arms |
| Tuesday | Lower body dayQuads, hamstrings, glutes and calves |
| Wednesday | Rest |
| Thursday | Upper body dayChest, back, shoulders and arms |
| Friday | Lower body dayQuads, hamstrings, glutes and calves |
| Saturday | Rest |
| Sunday | Rest |
This is an example of what a training week can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
The workouts
Upper body dayChest, back, shoulders and arms · 7 exercises
Lower body dayQuads, hamstrings, glutes and calves · 6 exercises
Want to track this routine?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you've been lifting for a few months and want to train each muscle twice a week
- you can train 4 days a week, for about 45 to 60 minutes each time
- you train at a gym with barbells, dumbbells, cables and machines
If you'd like a fifth day, the 5-day upper lower and push pull legs example adds push, pull and leg days. If you train at home, see the home upper lower example, or the machines-only upper lower example if you'd rather use machines.
Common questions
Upper lower or push pull legs?
Both train each muscle twice a week. With upper lower, you get there in 4 days, so each workout covers more muscles. With push pull legs, you spread the same work over 6 days, with fewer muscles in each workout. See Push pull legs vs upper lower vs full body.
Why does the lower day start with deadlifts?
You do the deadlift first, while you're fresh, since it's the heaviest lift of the week. Bulgarian split squats and leg extensions cover your quads after that, and hip thrusts and leg curls cover your glutes and hamstrings.
How many sets per week does the upper lower example give each muscle?
About 10 for chest and quads and 12 for back and hamstrings. That's inside the 10 to 20 sets a week that research links to muscle growth, with room to add a set as you get stronger. See How many sets per week to build muscle.
Track macros and calories
with Somatics
