T Nation

Upper/Lower - Frequency


I’ve been playing with the idea of an upper/lower split, in terms of a good way to get all my training fitted around a long working day and family commitments. Sample upper body workouts include:

Sample upper workout 1:

  • DB Bench (3 x 10)
  • DB Rows (3 x 10 each side)
  • DB clean & press (3 x 10 each side)
  • BB curls (3 x 12-15)
  • Triceps rope pushdowns (3 x 12-15)

Sample upper workout 2:

  • DB overhead press (3 x 10-12 each side)
  • Chin-ups/pull-ups (3 x 12)
  • DB incline bench (3 x 10)
  • DB hammer curls (3 x 12-15)
  • Alternative single-arm rope pushdowns (3 x 12-15)

My question is - with these sample workouts, is 2 upper sessions a week plenty of volume for growth, or would 3-4 sessions a week be optimal? I can see the pros and cons of both. Would appreciate any advice here.


Just do 5/3/1 its one of the more popular upper/lower split programs rather than trying to create your own.


You question has been debated to death.

Try each program for a minimum of 6 months and see what works best for you.

You will find that different approach works differently dependent on your stage in life.

Good luck.