Upper Lower Splits

Upper Lower workout splits are workout plans where there are two sequences of exercises that target the entire body. This class of splits is typically worked out three days a week or two days on with one rest day. For example, one might work out on Monday, Wednesday, and Friday with single rest days between each workout day and two days off on the weekend. Or one might work on Monday and Tuesday, take Wednesday off, and continue on Thursday and Friday with the weekend off.

Typically upper lower workout splits require gym equipment, dumbbell and barbells.

Sample Breakdown 1

Weekday	Exercise Day
Monday	Day 1
Tuesday	OFF
Wednesday	Day 2
Thursday	OFF
Friday	Day 1
Saturday	OFF
Sunday	Day 2

Sample Breakdown 2

Weekday	Exercise Day
Monday	Day 1
Tuesday	Day 2
Wednesday	OFF
Thursday	Day 1
Friday	Day 2
Saturday	OFF
Sunday	OFF

Typically, these can range between beginner, intermediate, or advanced routines.

Gym Log Track comes with four, upper lower split schedules pre-configured for you to get started.

Beginner Two Day Split
Intermediate Upper Lower Split
Advanced Upper Lower Split
Stronglifts 5x5

Beginner Two Day Split

This routine consists of an upper and lower day using exercises entirely performed on machines.

Day 1 - Upper

Machine Chest Press
Close Grip Machine Pull Downs
Machine Shoulder Press
Machine Tricep Extensions
Machine Bicep Curls

Day 2 - Lower

Machine Leg Press
Machine Crunches
Machine Back Extensions
Pin Machine Leg Extensions
Pin Machine Leg Curls
Machine Calf Raises

Intermediate Upper Lower Split

This routine consists of an upper and lower day primarily using dumbbell exercises.

Day 1 - Upper

Flat Bench Dumbbell Chest Press
Dumbbell Rows
Dumbbell Military Press
Bent Over Dumbbell Tricep Kickbacks
Dumbbell Bicep Curls

Day 2 - Lower

Dumbbell Squats
Dumbbell Lunges
Dumbbell Weighted Sit Ups
Machine Back Extensions
Leg Press Machine Calf Raises

Advanced Upper Lower Split

This routine consists of an upper and lower day primarily using barbell exercises.

Day 1 - Upper

Flat Bench Barbell Chest Press
Barbell Overhead Press
Eyeballs / Skull Crushers
Bent Over Shoulder Grip Barbell Rows
Wide Grip Machine Pull Downs
Standing Barbell Bicep Curls

Day 2 - Lower

Barbell Squats
Barbell Front Squats
Barbell Deadlifts
Smith Machine Calf Raises
Barbell Weighted Sit Ups
Good Mornings

Stronglifts 5x5

This routine consists a standard stronglifts routine primarily using barbell exercises.

Day 1

Barbell Squats
Flat Bench Barbell Chest Press
Bent Over Shoulder Grip Barbell Rows

Day 2

Barbell Squats
Barbell Overhead Press
Barbell Deadlifts