The upper lower body routine is a great split routine if done properly.
It's great because it 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
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 | 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
| Upper Body Exercises
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You should learn more about other weight training schedules and weight lifting in general before choosing your workout schedule.
Make sure to get a copy of the WLC System and learn more before going a certain direction.
This will save you tons of wasted time and effort. Been there and done that before.
Make sure you know the right way before you go in any direction.
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