What is an Upper / Lower split?
An Upper / Lower split groups sessions by whether the planned workout focuses on the upper body or lower body. The format can be arranged as a fixed weekly schedule or as an alternating sequence. Those labels describe how the week is organized; they do not define a complete exercise program.
People often compare Upper / Lower with a Push / Pull / Legs split. The useful question is which structure is easier for you to schedule and consistently follow, not which label is universally best.
Sample Upper / Lower schedules
| Sessions | Example schedule | How the sequence continues |
|---|---|---|
| 3 per week | Week 1: Mon Upper · Wed Lower · Fri Upper Week 2: Mon Lower · Wed Upper · Fri Lower | Continue alternating the next session from week to week. |
| 4 per week | Mon Upper · Tue Lower · Thu Upper · Fri Lower | Repeat the same weekday pattern each week. |
The three-session example uses a rotation so the first session changes the following week. The four-session example uses the same weekdays each week. You can also choose different days; the table is an illustration of the sequence, not an instruction to train on those exact days.
How to choose a schedule
- Choose weekly scheduling when assigning each workout to a particular weekday helps you plan ahead.
- Choose a rotation when you prefer to continue with the next session even if your training days shift.
- Check the whole plan so the exercises, session frequency, and recovery fit your own goals and circumstances.
The American College of Sports Medicine’s 2026 guidance emphasizes making a resistance-training plan fit a person’s goals and schedule. Personal needs can differ.
Build an Upper / Lower schedule in SimpleSplit
- Create an Upper Day and a Lower Day, then add your own exercises.
- Choose a weekly Split to attach those Days to weekdays, or a rotation to alternate them in order.
- Review the scheduled Day in the app and adjust the plan when your week changes.
Not sure which schedule type matches your routine? Read weekly vs. rotation workout splits before setting up your plan.