Tip: The Upper/Lower Split: Pros and Cons

This is a better option than the traditional bro-split you see many people using, but it does have its drawbacks. Info here.

Most commonly, this training split involves 4 workouts a week with each session dedicated to upper and lower-body training in alternating succession, like this:

  • Monday: Upper Body
  • Tuesday: Lower Body
  • Thursday: Upper Body
  • Friday: Lower Body
  • For most lifters, training each muscle group twice a week is much more effective than only once.
  • Many lifters enjoy the ability to give focused attention to a specific body region for an entire workout.
  • Twice a week may be less than optimal – especially for average to smaller guys who aren't yet in the 1200 club (300 bench, 400 squat, 500 deadlift).

Overall, this is a descent split, but there may be an even better way of organizing your training for the week. Check it out here: The Hybrid Split.

Charles Staley is an accomplished strength coach who specializes in helping older athletes reclaim their physicality and vitality. At age 56, Charles is leaner than ever, injury free, and in his lifetime best shape. His PRs include a 400-pound squat, 510-pound deadlift, and a 17 chin-up max. Follow Charles Staley on Facebook