This Upper Lower Body Routine Will
Certainly Build Muscle Fast

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.

If you didn't quite catch that, I'm about to go over examples to help show you what I mean.

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	Rest	Upper	Rest	Lower	Rest	Rest
2	Upper	Rest	Lower	Rest	Upper	Rest	Rest
3	Lower	Rest	Upper	Rest	Lower	Rest	Rest
4	Upper	Rest	Lower	Rest	Upper	Rest	Rest
5	Lower	Rest	Upper	Rest	Lower	Rest	Rest
6	Upper	Rest	Lower	Rest	Upper	Rest	Rest
7	Lower	Rest	Upper	Rest	Lower	Rest	Rest
8	Upper	Rest	Lower	Rest	Upper	Rest	Rest

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	Rest	Lower	Upper	Rest	Rest
2	Lower	Upper	Rest	Lower	Upper	Rest	Rest
3	Lower	Upper	Rest	Lower	Upper	Rest	Rest
4	Lower	Upper	Rest	Lower	Upper	Rest	Rest
5	Lower	Upper	Rest	Lower	Upper	Rest	Rest
6	Lower	Upper	Rest	Lower	Upper	Rest	Rest
7	Lower	Upper	Rest	Lower	Upper	Rest	Rest
8	Lower	Upper	Rest	Lower	Upper	Rest	Rest

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

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

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.

Exercises for the
Upper Lower Body Split

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 so make sure to fill out the form below.

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Some Related Topics Here At WLC That Might Help You

We want to make sure you've found everything you're looking for so we've given you some pages related to weight training schedule here at the website:

• 5 Keys to a Beginner Weightlifting Schedule That Works
• Why a Full Body Workout Schedule is BEST...
• Split Routines and 'THE Best' Schedule for Beginners
• An Upper Lower Body Split Workout Schedule
• It's True... A Split Routine Workout That Actually Works!
• If You MUST Have a Once Per Week Split Routine
• Here's a Weekly Lifting Schedule That Simply Produces Results...
• 5 Weightlifting Schedules: Which One is BEST?

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