The Upper Lower Body Routine is a great split routine that allows you to work your entire body in two different sessions.


You can either work each muscle group every 4 to 5 days by lifting weights 3 times per week, or you can lift weights 4 times per week and work each muscle group 2 times per week.


Let's go over the two options you have for the Upper Lower body routine...

Upper Lower Body Option #1

In this option, you'll workout 3 times per week. Each workout will work either your lower body or your upper body.

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
1	Lower		Upper		Lower
2	Upper		Lower		Upper
3	Lower		Upper		Lower
4	Upper		Lower		Upper
5	Lower		Upper		Lower
6	Upper		Lower		Upper
7	Lower		Upper		Lower
8	Upper		Lower		Upper

The weight training schedule above allows you to work each muscle group 12 times over an 8 week period. This is much better than a once per week split routine.

Upper Lower Body Option #2

This upcoming option requires that you lift weights 4 times per week. You'll be able to work each muscle group 2 times every week!

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
1	Lower	Upper		Lower	Upper
2	Lower	Upper		Lower	Upper
3	Lower	Upper		Lower	Upper
4	Lower	Upper		Lower	Upper
5	Lower	Upper		Lower	Upper
6	Lower	Upper		Lower	Upper
7	Lower	Upper		Lower	Upper
8	Lower	Upper		Lower	Upper

In the weight training schedule above, you'll work each muscle group 16 times in an 8 week period.


There's one more option I'd like to go over as a bonus. If you've got a flexible schedule each week, this option might work even better for you. Here it is:

Upper Lower Body Option #3

This option is similar to option 1, but you'll be working out every other day instead of taking the 2 day break at the end of every week. This will increase the muscle building opportunities for you!

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
1	Lower		Upper		Lower		Upper
2		Lower		Upper		Lower
3	Upper		Lower		Upper		Lower
4		Upper		Lower		Upper
5	Lower		Upper		Lower		Upper
6		Lower		Upper		Lower
7	Upper		Lower		Upper		Lower
8		Upper		Lower		Upper

If you count the number of times each muscle group is worked in the weight training schedule above, you'll find that the number is 14 over the 8 week period. So, this option improves on option 1 and allows about 13 more muscle building opportunities per year!


If you do choose the upper lower body routine, here are some of the best exercises to include for the upper and lower body.



Let's take a look at some exercise options for the upper lower body split routine:

Lower Body Exercises Squat Deadlift Lunges Stiff Legged Deadlift Romanian Deadlift Leg Curls Calf Raise

Upper Body Exercises Bench Press Rows Overhead Press Pull Ups Dips Curls Extensions

You should learn more about other weight training schedules and weight lifting in general before choosing your workout schedule...

Other Weight Training Schedule Pages
	Full Body Workout The full body workout is the best option for most weight lifters. You'll build the most amount of muscle in the shortest time!
	Beginner Workout Schedule The beginner workout schedule should include a full body regimen for extra practice learning the exercises.
	Split Routines Split routines allow you more rest for each muscle group between workouts but fewer muscle building opportunities.
	The Best Beginner Weightlifting Schedule The best beginner weight training schedule allows the beginner to build the maximum amount of muscle in the shortest time.
	4 to 5 Day Split Routine In this split routine, you work each muscle group every four to five days. A simple modification allows you to build more muscle!
	Once Per Week Split Routine The once per week split routine can be modified to meet any needs! These routines should be used by more advanced lifters.

Go back to Weight Training Schedule from Upper Lower Body Routine