Upper Lower Split: Balanced Strength Training with Structure and Flexibility

The Upper Lower Split program in RepVault is a classic and highly effective 4-day training split designed for lifters who want structure, balance, and consistent progress. By dividing your week into two upper-body and two lower-body workouts, you’ll train every major muscle group twice per week—often considered the sweet spot for building both strength and size.

Whether you’re a beginner ready for more structure or an intermediate lifter looking for focused muscle development, this program offers the perfect blend of volume, recovery, and flexibility.

What Is the Upper Lower Split?

The Upper Lower Split divides your training week like this:

• Upper Body Days Focus on chest, back, shoulders, biceps, and triceps using compound lifts like bench press and rows, followed by accessory work for balance and muscle growth.
• Lower Body Days Target the glutes, hamstrings, quads, calves, and core with lifts like squats, deadlifts, lunges, and hip thrusts.

This format gives you a clear structure that allows for higher training frequency without compromising recovery. It’s ideal for developing both pushing and pulling strength, improving movement quality, and gaining muscle evenly across the body.

Program Format and Weekly Flow

The Upper Lower Split is structured around 4 workouts per week, typically alternating like this:

Example Weekly Schedule:

Monday: Upper

Tuesday: Lower

Wednesday: Rest

Thursday: Upper

Friday: Lower

Weekend: Rest or optional recovery

You’ll perform compound lifts first in each session, followed by targeted accessory work. RepVault handles your progression, warm-ups, and rest timing, so all you need to do is show up and train.

What to Expect from This Program

In RepVault, the Upper Lower Split is built for progressive overload, helping you steadily increase weight, volume, and intensity across each workout. Expect to improve in:

• Total-body strength and movement efficiency
• Lean muscle development across all major groups
• Joint stability through intelligently selected accessory work
• Workout consistency and gym confidence

Whether you train at home or in a full gym, RepVault adapts your routine based on available equipment and training history.

Who This Program Is For

The Upper Lower Split is ideal for:

• Novice to intermediate lifters looking to build strength and muscle evenly
• People who want a balanced approach without overtraining
• Lifters transitioning from a beginner program to something more structured
• Anyone who can commit to training 4 days per week

This plan is simple enough to follow and detailed enough to deliver real results over time.

Why Run the Upper Lower Split in RepVault?

RepVault enhances the traditional Upper Lower Split with:

• Smart progression tracking for weights, reps, and performance
• Targeted rest timers and guidance between sets
• Auto-calculated weight suggestions
• HealthKit sync to track training volume and recovery

You’ll spend less time planning and more time training with purpose.

Start the Upper Lower Split Program Today

If you’re ready for a structured, balanced training plan that pushes you without burning you out, the Upper Lower Split in RepVault is your next step. Backed by smart features and thoughtful programming, it’s designed to help you grow stronger, stay consistent, and feel in control of your training.