{"id":81252,"date":"2025-09-01T16:21:57","date_gmt":"2025-09-01T16:21:57","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=81252"},"modified":"2025-09-01T16:21:57","modified_gmt":"2025-09-01T16:21:57","slug":"upper-lower-split-workout","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/","title":{"rendered":"The Upper-Lower Split Workout Explained: Exercises, Tips, and FAQs"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Are_Upper-Lower_Splits_Effective\" >Are Upper-Lower Splits Effective?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Is_an_Upper-Lower_Split_Enough_Volume\" >Is an Upper-Lower Split Enough Volume?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#How_an_Upper-Lower_Split_Meets_Volume_Needs\" >How an Upper-Lower Split Meets Volume Needs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Training_Goals_Influence_Volume_Requirements\" >Training Goals Influence Volume Requirements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#When_the_Upper-Lower_Split_May_Fall_Short\" >When the Upper-Lower Split May Fall Short<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#How_Many_Times_a_Week_Should_I_Do_Upper-Lower_Splits\" >How Many Times a Week Should I Do Upper-Lower Splits?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#What_Is_a_Dynamic_Upper-Lower_Split_Workout_Routine\" >What Is a Dynamic Upper-Lower Split Workout Routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Upper-Body_Day_Day_1\" >Upper-Body Day (Day 1)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Lower-Body_Day_Day_2\" >Lower-Body Day (Day 2)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Upper-Body_Day_Day_3\" >Upper-Body Day (Day 3)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Lower-Body_Day_Day_4\" >Lower-Body Day (Day 4)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Exercise_Steps\" >Exercise Steps<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Bench_Press\" >Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Pull-Ups_or_Lat_Pulldown\" >Pull-Ups (or Lat Pulldown)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Overhead_Dumbbell_Shoulder_Press\" >Overhead Dumbbell Shoulder Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Dumbbell_Rows\" >Dumbbell Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Bicep_Curls_Barbell_or_Dumbbell\" >Bicep Curls (Barbell or Dumbbell)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Tricep_Rope_Pushdowns\" >Tricep Rope Pushdowns<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Squats_Barbell_or_Dumbbell\" >Squats (Barbell or Dumbbell)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Romanian_Deadlifts\" >Romanian Deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Bulgarian_Split_Squats\" >Bulgarian Split Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Deadlifts\" >Deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Calf_Raises_Seated_or_Standing\" >Calf Raises (Seated or Standing)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Incline_Dumbbell_Press\" >Incline Dumbbell Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Seated_Cable_Rows\" >Seated Cable Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Lateral_Raises_Dumbbell_or_Cable\" >Lateral Raises (Dumbbell or Cable)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Walking_Lunges\" >Walking Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Face_Pulls\" >Face Pulls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Glute_Bridges_or_Hip_Thrusts\" >Glute Bridges (or Hip Thrusts)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Hamstring_Curls_Machine_or_Swiss_Ball\" >Hamstring Curls (Machine or Swiss Ball)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Side-Lying_Clamshells_Resistance_Band\" >Side-Lying Clamshells (Resistance Band)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Which_muscles_shouldnt_be_trained_together\" >Which muscles shouldn\u2019t be trained together?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Should_I_do_core_or_abs_first\" >Should I do core or abs first?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#Is_chest_and_biceps_a_good_combination\" >Is chest and biceps a good combination?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#When_should_I_do_abs_on_an_upper-lower_split\" >When should I do abs on an upper-lower split?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When it comes to designing a workout routine, one size rarely fits all. Your goals, schedule, and preferences play a major role in determining what type of program will help you achieve consistent progress while reducing the risk of burnout or injury.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Lower_Split_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-push-ups.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">One approach widely adopted by both beginners and advanced athletes is split training. This method segments your workout routine into specific focus areas, targeting certain muscle groups or movement patterns on designated days<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Among the variety of split-training regimens, the upper-lower split stands out as a balanced, adaptable framework that\u2019s both straightforward and effective.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Simply put, this split alternates between workouts that train your upper-body muscles (such as your chest, back, shoulders, and arms) and those that target your lower body (including the quads, hamstrings, glutes, and calves).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What makes this approach popular is its flexibility &#8211; it accommodates different experience levels while providing plenty of room to adjust intensity, recovery, and volume based on individual needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we unpack the details of the upper-lower split, including recommended exercises and practical adjustments, while addressing common questions along the way.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Upper-Lower_Splits_Effective\"><\/span><b>Are Upper-Lower Splits Effective?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Upper-lower splits are undeniably effective for many individuals. They offer a balanced approach that aligns well with principles of progressive overload, recovery, and adaptability.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Lower_Split_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75800\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-1024x640.png\" alt=\"Upper Lower Split Workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">You may choose this split because of:<\/span><\/p>\n<ul>\n<li><b>A Balanced Approach to Training Volume and Frequency<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Upper-lower split routines distribute training in a way that allows a balanced focus on all major muscle groups. By dedicating separate sessions to upper- and lower-body muscles, you ensure each group receives targeted attention without being shortchanged due to time or fatigue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This structure supports the principle of training frequency, allowing you to work each muscle group 2-3 times a week. Research has consistently shown that this frequency range is effective for building both strength and muscle mass while offering adequate recovery time (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8884877\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Supporting Strength Gains and Neuromuscular Efficiency<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">An upper-lower split can be particularly effective for strength development. With fewer muscle groups to target on any given day, you can allocate more energy and effort to compound lifts such as the squat, deadlift, bench press, and pull-ups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These heavy, multi-joint movements not only promote full-body strength but also improve neuromuscular coordination, which helps your nervous system efficiently recruit muscle fibers. This efficiency translates to greater force output over time, which is ideal for lifters who are prioritizing strength gains (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/?srsltid=AfmBOooozocpR1SnjLhUO7uZEE95ee-DNm0BiSJLrNWaEOfeBiSiQrf_\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Lower_Split_Workout\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<ul>\n<li><b>Promoting Hypertrophy Through Targeted Overload<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For those who are seeking hypertrophy (muscle growth), the upper-lower split offers a practical structure to progressively overload each muscle group. By alternating between upper- and lower-body training, you can incorporate a variety of training variables, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Training volume<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternating intensity and load<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Isolation work that is specific to each region of the body<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For example, you can prioritize heavier compound lifts early in the week, followed by lighter accessory exercises targeting specific muscles later. This diversity in loading and movement patterns will keep your muscles challenged and foster consistent growth (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38286426\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Fostering Recovery and Minimizing Overtraining<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Recovery is as important to progress as the workouts themselves (<\/span><a href=\"https:\/\/blog.nasm.org\/the-science-of-recovery\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Splitting your sessions into upper and lower body focuses builds recovery into the program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While your lower body recovers, your upper body can train, and vice versa. This reduces the likelihood of overtraining a single muscle group and mitigates symptoms such as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle soreness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diminished performance<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For individuals who are managing busy lifestyles or have high physical demands, such a structure can help sustain training consistency without excessive physical strain.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Lower_Split_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73286\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-2-1024x640.png\" alt=\"Upper Lower Split Workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Adaptability for Different Schedules and Experience Levels<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One of the standout features of an upper-lower split is its adaptability. Whether you\u2019re training 3 days a week or 6, this split can be configured to fit your schedule.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginners<\/b><span style=\"font-weight: 400;\"> often start with a 4-day plan (2 upper-body days, 2 lower-body days)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Advanced lifters<\/b><span style=\"font-weight: 400;\"> may add more frequency or integrate specific focus days (e.g. an accessory or mobility day)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This flexibility makes the upper-lower split an accessible yet scalable option that caters to a wide range of fitness goals and preferences.<\/span><\/p>\n<ul>\n<li><b>Good for Habit Formation<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">From a neuroscience perspective, the predictability of an upper-lower split can benefit mental focus and habit formation. This is essential as consistently repeating movement patterns helps reinforce neural pathways, a process that is known as \u201cneuroplasticity\u201d (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2022.831819\/full\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, alternating focus between the upper and lower body reduces decision fatigue, which makes workouts more intuitive to plan and execute.<\/span><\/p>\n<ul>\n<li><b>Limitations That Should Be Considered<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Although the upper-lower split is effective, it isn\u2019t the perfect solution for everyone. If you\u2019re training fewer than 3 days a week, this approach may not allow sufficient stimulus for each muscle group, and a full-body program may be more efficient.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, this split may require modification for athletes or individuals with sport-specific goals in order to be aligned with movement patterns or energy demands that are unique to their disciplines.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-for-back-2\/\">Calisthenics Workout for the Back: The Complete Exercise Guide<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_an_Upper-Lower_Split_Enough_Volume\"><\/span><b>Is an Upper-Lower Split Enough Volume?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Training volume refers to the total amount of work you perform during a workout or throughout the week and is often calculated as the number of sets multiplied by repetitions and load.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has consistently indicated that performing 10-20 working sets per muscle group per week is generally effective for muscle growth and strength (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8884877\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, the ideal volume depends on factors such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Training status<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fitness goals\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recovery capacity.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Depending on your training history, you may need more or less training volume to see optimal results:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginners<\/b><span style=\"font-weight: 400;\"> often benefit from the lower end of this range (10 sets)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Advanced lifters<\/b><span style=\"font-weight: 400;\"> may require more stimulus to continue progressing<\/span><\/li>\n<\/ul>\n<p><span data-sheets-root=\"1\">Our previous post goes into great detail about the <a href=\"https:\/\/betterme.world\/articles\/bodyweight-lower-body-workout\/\">bodyweight lower body workout<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Lower_Split_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73283\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-3-1024x640.png\" alt=\"Upper Lower Split Workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_an_Upper-Lower_Split_Meets_Volume_Needs\"><\/span><b>How an Upper-Lower Split Meets Volume Needs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The<a href=\"https:\/\/betterme.world\/articles\/upper-lower-split\/\"> upper-lower split<\/a> is inherently structured to provide sufficient training volume by dividing the body into upper and lower regions, each targeted at least twice a week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, a typical 4-day split (2 upper-body days and 2 lower-body days) allows you to distribute 10\u201320 sets per muscle group across multiple sessions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This approach aligns well with evidence-based volume recommendations and minimizes the risk of overloading a single workout, which ensures focused and efficient effort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper-Body Days<\/b><span style=\"font-weight: 400;\"> may include 4-8 sets each for the chest, back, shoulders, and arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower-Body Days<\/b><span style=\"font-weight: 400;\"> could focus on 4-8 sets each for the quads, hamstrings, glutes, and calves.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This format prioritizes workload balance while accommodating recovery needs.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Training_Goals_Influence_Volume_Requirements\"><\/span><b>Training Goals Influence Volume Requirements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your individual goals dictate what constitutes \u201cenough\u201d volume within this framework:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength Goals:<\/b><span style=\"font-weight: 400;\"> For strength-focused athletes, fewer reps with heavier loads are typically more effective (<\/span><a href=\"https:\/\/www.mdpi.com\/2411-5142\/7\/4\/102\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). An upper-lower split excels here by allowing adequate recovery between high-intensity, compound movements such as squats and bench presses.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle Hypertrophy (Growth):<\/b><span style=\"font-weight: 400;\"> Hypertrophy-focused individuals often need moderate to high training volumes (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/16\/24\/4897\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Splitting this volume across two sessions per muscle group every week prevents over-fatiguing a single muscle group during any one workout, which ensures higher quality sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Endurance or Maintenance:<\/b><span style=\"font-weight: 400;\"> A lower weekly volume, such as 10 sets, may suffice for maintaining overall fitness or supporting endurance training (<\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-024-00808-3\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Heavy, moderate, and light loads are defined as a percentage of an individual&#8217;s one-repetition maximum (1RM), which is the maximum amount of weight a person can lift for one complete repetition of a given exercise.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Lower_Split_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75803\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heavy load<\/b><span style=\"font-weight: 400;\">: Greater than 85% of 1RM. If your 1RM for a squat is 200 lbs, a heavy load would be lifting 170 lbs or more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Moderate Load<\/b><span style=\"font-weight: 400;\">: 65-85% of 1RM. For a 1RM of 200 lbs, a moderate load would be lifting 130-170 lbs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Light Load<\/b><span style=\"font-weight: 400;\">: Less than 65% of 1RM. For a 1RM of 200 lbs, a light load would be lifting less than 130 lbs.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For those who don\u2019t use 1RM percentages, the rate of perceived exertion (RPE) scale can be a helpful alternative. For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heavy<\/b><span style=\"font-weight: 400;\">: RPE 8-10 (very hard to maximal effort)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Moderate<\/b><span style=\"font-weight: 400;\">: RPE 6-7 (moderately hard)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Light<\/b><span style=\"font-weight: 400;\">: RPE 5 or below (easy to somewhat hard)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Experience level significantly impacts how much volume you can handle:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginners<\/b><span style=\"font-weight: 400;\"> often respond well to lower training volumes due to their heightened sensitivity to stimulus (<\/span><a href=\"https:\/\/jcep.kglmeridian.com\/view\/journals\/ceph\/2\/1\/article-p8.xml\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). A 4-day upper-lower split with lower intensity and volume sets (e.g. 8-12 sets per muscle group weekly) is usually sufficient.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intermediate and Advanced Trainees<\/b><span style=\"font-weight: 400;\"> may require higher volumes (closer to 15-20 sets per group per week) to continue progressing (<\/span><a href=\"https:\/\/www.mdpi.com\/2411-5142\/7\/4\/102\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Adjustments such as additional upper or lower days, or incorporating higher-rep accessory work can help meet these needs while still adhering to the split.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_the_Upper-Lower_Split_May_Fall_Short\"><\/span><b>When the Upper-Lower Split May Fall Short<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Despite its versatility, the upper-lower split may not always deliver adequate volume for individuals who train less than four days per week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you only train twice a week, this split would likely fall below the recommended stimulus for optimal results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those with limited gym time, a full-body workout approach may provide more efficient coverage of all major muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sport-specific athletes or individuals with unique movement demands may also find that volume distribution in this split doesn\u2019t align perfectly with their needs. Tailoring the split by adding accessory or mobility-focused sessions can address such gaps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Explore our<\/span><a href=\"https:\/\/betterme.world\/articles\/upper-body-bodyweight-exercises\/\"><b> upper body calisthenics <\/b><\/a><span style=\"font-weight: 400;\">routine that can build strength, stability, and control using your own body weight.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Times_a_Week_Should_I_Do_Upper-Lower_Splits\"><\/span><b>How Many Times a Week Should I Do Upper-Lower Splits?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most individuals find success with an upper-lower split that is performed 4 days per week. This typically includes two upper-body sessions and two lower-body sessions, providing balanced volume across all major muscle groups. An example training week may look like this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday &#8211; upper body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday &#8211; lower body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday &#8211; rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday &#8211; upper body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday &#8211; lower body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday and Sunday &#8211; rest<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This schedule leaves ample time for recovery between sessions.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Lower_Split_Workout\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Dynamic_Upper-Lower_Split_Workout_Routine\"><\/span><b>What Is a Dynamic Upper-Lower Split Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">With this split, you\u2019ll train for 2 days in a row, rest for one, and train for another 2 days, before resting for 2 days.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upper-Body_Day_Day_1\"><\/span><b>Upper-Body Day (Day 1)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><b> Pull-Ups (or Lat Pulldown):<\/b><span style=\"font-weight: 400;\"> 4 sets of 8-10 reps<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>2. Bench Press:<\/b><span style=\"font-weight: 400;\"> 4 sets of 6-8 reps<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>3. Dumbbell Rows:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 reps per arm<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>4. Overhead Dumbbell Shoulder Press:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 reps<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>5. Bicep Curls (Barbell or Dumbbell):<\/b><span style=\"font-weight: 400;\"> 3 sets of 12-15 reps<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>6. Tricep Rope Pushdowns:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12-15 reps<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower-Body_Day_Day_2\"><\/span><b>Lower-Body Day (Day 2)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><b> Squats (Barbell or Dumbbell):<\/b><span style=\"font-weight: 400;\"> 4 sets of 6-8 reps<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>2. Romanian Deadlifts:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8-10 reps<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>3. Glute Bridges (or Hip Thrusts):<\/b><span style=\"font-weight: 400;\"> 3 sets of 12-15 reps<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>4. Bulgarian Split Squats:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 reps per leg<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>5. Leg Press:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12-15 reps<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>6. Calf Raises (Seated or Standing):<\/b><span style=\"font-weight: 400;\"> 3 sets of 15-20 reps<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Lower_Split_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75813\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upper-Body_Day_Day_3\"><\/span><b>Upper-Body Day (Day 3)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><b> Incline Dumbbell Press:<\/b><span style=\"font-weight: 400;\"> 4 sets of 8-10 reps<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>2. Seated Cable Rows:<\/b><span style=\"font-weight: 400;\"> 4 sets of 10-12 reps<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>3. Lateral Raises (Dumbbell or Cable):<\/b><span style=\"font-weight: 400;\"> 3 sets of 12-15 reps<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>4. Face Pulls:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12-15 reps<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>5. Hammer Curls:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12-15 reps<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>6. Overhead Tricep Extensions:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12-15 reps<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower-Body_Day_Day_4\"><\/span><b>Lower-Body Day (Day 4)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><b> Deadlifts:<\/b><span style=\"font-weight: 400;\"> 4 sets of 5-6 reps<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>2. Walking Lunges:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12-15 steps per leg<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>3. Goblet Squats:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12-15 reps<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>4. Hamstring Curls (Machine or Swiss Ball):<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 reps<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>5. Standing Calf Raises:<\/b><span style=\"font-weight: 400;\"> 3 sets of 15-20 reps<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>6. Side-Lying Clamshells (Resistance Band):<\/b><span style=\"font-weight: 400;\"> 3 sets of 15 reps per side<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-for-back\/\">Calisthenics Workout for Back: 8 Exercises for a Strong and Powerful Back<\/a><\/em><\/p>\n<div class=\"entry-meta\"><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_Steps\"><\/span><b>Exercise Steps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bench_Press\"><\/span><b>Bench Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on a bench with your eyes directly under the barbell.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant your feet firmly on the ground for a stable base.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the bar slightly wider than shoulder-width, wrapping your thumbs around the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unrack the bar and position it directly over your chest with fully extended arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar slowly to your mid-chest, keeping your elbows at a 45-degree angle to your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the bar back up to the starting position, fully extending your arms without locking your elbows.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pull-Ups_or_Lat_Pulldown\"><\/span><b>Pull-Ups (or Lat Pulldown)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the pull-up bar with your palms facing forward, slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang with your arms fully extended and your shoulders slightly retracted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your lats and pull your chest toward the bar, keeping your elbows close to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly as your chin clears the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself in a controlled manner to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Lower_Split_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73288\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Overhead_Dumbbell_Shoulder_Press\"><\/span><b>Overhead Dumbbell Shoulder Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core to stabilize your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press both dumbbells straight overhead until your arms are fully extended but not locked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells slowly back to the starting position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Rows\"><\/span><b>Dumbbell Rows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your left knee and hand on a bench for support, holding a dumbbell in your right hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back flat, your torso parallel to the floor, and your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the dumbbell toward your torso by bending your elbow and drawing your shoulder blade in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the dumbbell to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bicep_Curls_Barbell_or_Dumbbell\"><\/span><b>Bicep Curls (Barbell or Dumbbell)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright, holding a barbell or dumbbells with an underhand grip, your arms fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows close to your torso as you curl the weight upward toward shoulder level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly when the weights reach shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weight in a controlled motion back to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Lower_Split_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75859\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tricep_Rope_Pushdowns\"><\/span><b>Tricep Rope Pushdowns<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attach a rope to a cable machine and grip it with both hands with your thumbs facing up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your elbows bent and positioned close to your sides, and the rope at chest height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your elbows and push the rope downward until your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position without allowing your elbows to move away from your body.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats_Barbell_or_Dumbbell\"><\/span><b>Squats (Barbell or Dumbbell)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, holding a barbell on your upper back or dumbbells at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body by bending at the hips and knees simultaneously.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop when your thighs are parallel to the floor, ensuring your knees don\u2019t cave inward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to return to the starting position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Romanian_Deadlifts\"><\/span><b>Romanian Deadlifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand holding a barbell or dumbbells in front of your thighs, with a slight bend in your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at your hips, lowering the weight while keeping your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop once you feel a stretch in your hamstrings or the weights are just below knee level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to standing by driving your hips forward, maintaining a straight back.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bulgarian_Split_Squats\"><\/span><b>Bulgarian Split Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand a few feet in front of a bench, and place one foot behind you on the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body by bending the front knee, keeping your torso upright and your front knee aligned with your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through the heel of the standing leg to return to the initial position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the other leg.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Deadlifts\"><\/span><b>Deadlifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart, the barbell close to your shins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at your hips and grip the barbell just outside your knees, keeping your torso straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels to lift the bar, extending your hips and knees simultaneously.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop at full hip extension, then lower the bar to the ground with control.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Lower_Split_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75862\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calf_Raises_Seated_or_Standing\"><\/span><b>Calf Raises (Seated or Standing)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your feet flat and the weight on your shoulders (standing) or thighs (seated).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your heels as high as you can, standing on the balls of your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly at the top, squeezing your calf muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your heels back to the ground.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incline_Dumbbell_Press\"><\/span><b>Incline Dumbbell Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on an incline bench with a dumbbell in each hand at shoulder height, your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the weights upward until your arms are fully extended but not locked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells slowly back to the starting position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Cable_Rows\"><\/span><b>Seated Cable Rows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit at a cable rowing machine and grip the handle with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your arms extended and your torso upright.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the handle toward your abdomen while squeezing your shoulder blades together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return the handle to the starting position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lateral_Raises_Dumbbell_or_Cable\"><\/span><b>Lateral Raises (Dumbbell or Cable)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright, holding the dumbbells at your sides or with the cable attachments in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your arms outward to shoulder height, keeping a slight bend in your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your arms in a controlled manner back to your sides.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walking_Lunges\"><\/span><b>Walking Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright, holding a dumbbell in each hand if desired.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a large step forward with one leg and lower your body until your back knee is just above the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your front heel to step forward into the next lunge.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate legs for the desired number of steps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Face_Pulls\"><\/span><b>Face Pulls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set a cable pulley to face height and attach a rope handle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the ends of the rope with an overhand grip and step back slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the rope toward your face while flaring your elbows out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position with control.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Lower_Split_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75863\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Glute_Bridges_or_Hip_Thrusts\"><\/span><b>Glute Bridges (or Hip Thrusts)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back with your feet flat and your knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels and lift your hips until your body forms a straight line from your shoulders to your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top, squeezing your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips slowly back down.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hamstring_Curls_Machine_or_Swiss_Ball\"><\/span><b>Hamstring Curls (Machine or Swiss Ball)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On a machine, lie face down with your ankles under the pad. With a Swiss ball, lie on your back with your heels on it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl your legs upward by bending your knees, lifting the weight or rolling the ball toward you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower back to the starting position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side-Lying_Clamshells_Resistance_Band\"><\/span><b>Side-Lying Clamshells (Resistance Band)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side with a resistance band around your thighs, just above your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees to a 90-degree angle and keep your feet together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open your knees by rotating your top leg upward, keeping your feet in contact.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your knee back to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Lower_Split_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75860\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-2-1024x640.png\" alt=\"compound lift workout plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Which_muscles_shouldnt_be_trained_together\"><\/span><strong>Which muscles shouldn\u2019t be trained together?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There\u2019s no strict rule against training specific muscle groups together, but workout design should consider fatigue and performance. For example, training muscles that significantly overlap in function, such as the chest and shoulders or the back and biceps, during the same session could reduce performance on later exercises due to pre-fatigue. However, this depends on your workout goals and structure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For higher-volume routines that aim to maximize intensity, separating overlapping muscle groups allows each to be trained effectively. For general fitness or lower-volume sessions, combining any muscle groups &#8211; even those that assist each other &#8211; is entirely feasible, as the overall workload is distributed. Ultimately, the key lies in balancing effort and recovery to match your training objectives.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our previous blog post, we compiled a well-structured <a href=\"https:\/\/betterme.world\/articles\/full-body-strength-training-routine\/\"><strong>f<\/strong><\/a><\/span><a href=\"https:\/\/betterme.world\/articles\/full-body-strength-training-routine\/\"><b>ull-body strength training routine<\/b><\/a><span style=\"font-weight: 400;\"> that can help you develop balanced muscle strength, improve functional fitness, and make the most of your workout time.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_do_core_or_abs_first\"><\/span><strong>Should I do core or abs first?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Core exercises should typically be performed after your main work, as pre-fatiguing your core can compromise stability during heavy compound movements such as squats or deadlifts. However, in specific cases, activating the core first can serve as a warm-up to enhance performance for lifters who struggle with bracing or posture control.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_chest_and_biceps_a_good_combination\"><\/span><strong>Is chest and biceps a good combination?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, chest and biceps can be a good combination, particularly if you want to train opposing muscle groups or give your triceps a rest after chest-focused compound lifts. Chest presses and flyes don\u2019t heavily involve the biceps, which allows you to train them with isolation exercises later in the session without interference.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"When_should_I_do_abs_on_an_upper-lower_split\"><\/span><strong>When should I do abs on an upper-lower split?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Abs can be trained on either upper- or lower-body days, ideally at the end of the workout. They are a low-fatigue muscle group, so their placement won\u2019t significantly impact performance. Consider allocating abs to lower-body days to balance workload across the week. For example, add planks or hanging leg raises after your lower-body exercises.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Lower_Split_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-squats.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Upper-lower splits are undeniably effective for many individuals and they offer a balanced approach that aligns well with principles of progressive overload, recovery, and adaptability.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Their simplicity makes them accessible, while their versatility allows you to fine-tune variables such as volume, intensity, and frequency as you progress. However, as with any program, their success will depend on your personal goals, schedule, and preferences.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to designing a workout routine, one size rarely fits all. Your goals, schedule, and preferences play a major role in determining what type of program will help you achieve consistent progress while reducing the risk of burnout or injury. One approach widely adopted by both beginners and advanced athletes is split training. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":81253,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[45],"class_list":["post-81252","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Upper-Lower Split Workout Explained: Exercises, Tips, and FAQs - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 UPPER LOWER SPLIT WORKOUT \u27a4 routines are ideal for balanced strength and muscle growth. Discover exercises, sets, and tips to optimize your training.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Upper-Lower Split Workout Explained: Exercises, Tips, and FAQs\" \/>\n<meta property=\"og:description\" content=\"\u2605 UPPER LOWER SPLIT WORKOUT \u27a4 routines are ideal for balanced strength and muscle growth. Discover exercises, sets, and tips to optimize your training.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-242-upper-lower-split-workout-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"The Upper-Lower Split Workout Explained: Exercises, Tips, and FAQs\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/\"},\"wordCount\":3139,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-242-upper-lower-split-workout.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When it comes to designing a workout routine, one size rarely fits all. 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This method segments your workout routine into specific focus areas, targeting certain muscle groups or movement patterns on designated days<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Among the variety of split-training regimens, the upper-lower split stands out as a balanced, adaptable framework that\u2019s both straightforward and effective.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Simply put, this split alternates between workouts that train your upper-body muscles (such as your chest, back, shoulders, and arms) and those that target your lower body (including the quads, hamstrings, glutes, and calves).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">What makes this approach popular is its flexibility - it accommodates different experience levels while providing plenty of room to adjust intensity, recovery, and volume based on individual needs.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we unpack the details of the upper-lower split, including recommended exercises and practical adjustments, while addressing common questions along the way.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Are Upper-Lower Splits Effective?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Upper-lower splits are undeniably effective for many individuals. 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Discover exercises, sets, and tips to optimize your training.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"The Upper-Lower Split Workout Explained: Exercises, Tips, and FAQs","og_description":"\u2605 UPPER LOWER SPLIT WORKOUT \u27a4 routines are ideal for balanced strength and muscle growth. Discover exercises, sets, and tips to optimize your training.","og_url":"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-242-upper-lower-split-workout-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"The Upper-Lower Split Workout Explained: Exercises, Tips, and FAQs","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/"},"wordCount":3139,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/upper-lower-split-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-242-upper-lower-split-workout.png","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When it comes to designing a workout routine, one size rarely fits all. Your goals, schedule, and preferences play a major role in determining what type of program will help you achieve consistent progress while reducing the risk of burnout or injury.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">One approach widely adopted by both beginners and advanced athletes is split training. This method segments your workout routine into specific focus areas, targeting certain muscle groups or movement patterns on designated days<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Among the variety of split-training regimens, the upper-lower split stands out as a balanced, adaptable framework that\u2019s both straightforward and effective.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Simply put, this split alternates between workouts that train your upper-body muscles (such as your chest, back, shoulders, and arms) and those that target your lower body (including the quads, hamstrings, glutes, and calves).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">What makes this approach popular is its flexibility - it accommodates different experience levels while providing plenty of room to adjust intensity, recovery, and volume based on individual needs.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we unpack the details of the upper-lower split, including recommended exercises and practical adjustments, while addressing common questions along the way.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Are Upper-Lower Splits Effective?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Upper-lower splits are undeniably effective for many individuals. 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