FREE Workout Template: Download the FREE workout log spreadsheet I made specifically for this upper/lower split routine.
This 4 day intermediate and advanced upper body/lower body split routine is designed to build muscle and strength efficiently, for experienced weight lifters.
Upper body/lower body split routines are characterized by alternating upper body training sessions and lower body training sessions.
Compared to a full body workout routine, upper/lower split training allows you to increase training volume and specialization, while keeping training frequency relatively high (you hit each muscle 2x/week).
Intermediate & Advanced Upper Body/Lower Body Split Routine - Template
To maximize muscle and strength gains, this upper body/lower body split includes both strength and hypertrophy (muscle building) workouts for the upper and the lower body.
Download The Workout Tracker: Get the FREE workout tracker spreadsheet I made to track progress on this upper/lower routine.
| Monday | Tuesday | Thursday | Friday | |
|---|---|---|---|---|
| Week 1 | Workout A1 (Lower Strength) | Workout B1 (Upper Strength) | Workout A2 (Lower Hypertrophy) | Workout B2 (Upper Hypertrophy) |
| Week 2 | Workout A1 (Lower Strength) | Workout B1 (Upper Strength) | Workout A2 (Lower Hypertrophy) | Workout B2 (Upper Hypertrophy) |
| Workout A1 | Workout B1 | Workout A2 | Workout B2 |
|---|---|---|---|
| Power Clean 3 x 5 | Bench Press 3 x 5 | Squat 3 x 8-12 | Weighted Chin Up 3 x 8-12 |
| Front Squat 3 x 5 | Weighted Pull Up 3 x 5 | Glute-Ham Raise 3 x 8-12 | Barbell Overhead Press 3 x 8-12 |
| Step Up 3 x 5 | Push Press 3 x 5 | Leg Press 3 x 8-12 | Seated Cable Row 3 x 8-12 |
| Hack Squat 3 x 5 | Barbell Bent Over Row 3 x 5 | Bulgarian Split Squat 3 x 8-12 | Weighted Dip 3 x 8-12 |
| Standing Calf Raise 5 x 5 | Close Grip Bench Press 3 x 5 | Calf Press 5 x 5 | Alternating Dumbbell Curl 3 x 8-12 |
| Seated Calf Raise 3 x 12 | Barbell Curl 3 x 5 | Seated Calf Raise 3 x 12 | Dumbbell Triceps Extension 3 x 8-12 |
Adjust volume if necessary – Some intermediates may be better off doing 2 sets for some exercises. Likewise, some advanced trainees may need to do 4-5 sets on some lifts.
Also, you can optionally add in ab/core work on 1 or 2 of the workouts (or on a separate day).
Intermediate & Advanced Upper Body/Lower Body Split Routine - Guidelines
Be sure to use these training guidelines to get the best possible results from this routine:
Warm Up
Use this warm up routine before each training session. For strength workouts, you'll need 3-5 warm up sets before starting your work sets on the first exercise. For hypertrophy workouts, you shouldn't need more than 3 warm up sets.
Do up to 3 warm up sets for the following exercises on strength workouts. Do 1-2 warm ups for the following lifts on hypertrophy workouts.
Rest Time Between Sets
Rest about 3 minutes between sets (up to 4 minutes on after difficult sets) on strength workouts. For hypertrophy workouts, rest for 1.5-2 minutes between sets.
Weight & Progression
Use the same weight on each of set for all exercises. The weight should be heavy enough so that you come within 2 reps of failing on the final set of each exercise. It's okay to fail on the final set, periodically.
Amazing routine! I like how there is strength days and hypertrophy days so we get the best of both worlds, I just gotta ask you something. Can I substitute power clean with something else? Because it’s a difficult exercise and I’m more into bodybuilding/powerbuilding, not weight lifting, so can i do something else? Thanks man keep it up!
I’ve tried it out for 3 or 4 weeks, and then I’ve had an unfortunate hip injury, in week 4 I had a flu, so as I came back I had less strength which lead to my injury, but it lasted only a week maybe and now it’s gone. The reason why I won’t do the program again is because it just doesn’t focus enough on my chest and arms which are lacking in size. Instead it’s a pretty good leg workout, and I have legs a bit bigger than my upper body (from measurements), here is a photo too:
https://scontent-mxp1-1.xx.fbcdn.net/hphotos-xat1/v/t1.0-9/12038225_563995890422919_563080673524809782_n.jpg?oh=43074d548a1902c00cc0538da54a62c4&oe=56BDE388
I enjoyed the workout pretty much, but I think it just doesn’t fit my goals, I lift 3 years now and have grown some good muscle since I was skinny as fuck, I’ve gained around 50 pounds of good mass. But am not happy with my chest and arms, which I think is more a genetic issue. While I have a huge back and solid legs.
However, nice workout! Greetings from Bosnia!
Amazing routine Alex. Been following a type of LPP but this looks amazing. Can you report the excel spreadsheet? The link doesn’t seem to work.
Hey, Alex:
Really looking forward to trying a routine with this structure. May do a mix of heavy and light each day, prioritizing certain lifts.
That Max-OT run nearly killed me! 🙂
– Sean