Upper / Lower split
Four sessions a week, each muscle trained twice. The best compromise between frequency, recovery and a normal schedule.
The prescription, in one line
4SESSIONS / WEEK
Splitting the body in half and training each half twice a week gives most people the best return on their time. Frequency is high enough that every muscle gets two chances at a stimulus, and each session is short enough to stay focused. It is also the easiest split to salvage when life gets in the way — miss a day and you simply shift everything along.
Who it is for: Anyone training three to four days a week who wants each muscle group hit twice without living in the gym.
स्रोत·प्रकाशित व्यायाम संदर्भ·EVERY MOVEMENT LINKS TO ITS OWN CARD·समीक्षित जुलाई 2026
How this template was assembled
- शुरुआत जोड़ की क्रिया से करें, महसूस होने वाली संवेदना से नहीं। किसी मांसपेशी को श्रेय तब दिया जाता है जब वह जो क्रिया पैदा करती है, प्रतिरोध उसी क्रिया का हो रहा हो।
- हर एक्सरसाइज़ में ठीक एक ही भूमिका दी जाती है: प्रमुख मांसपेशी (prime mover), या सहायक (synergist) और स्थिरक (stabiliser)। कुछ भी दो बार सूचीबद्ध नहीं होता।
- तकनीकी माँग के अनुसार 1–5 के स्केल पर क्रम दिया गया है — यानी मूवमेंट को सुरक्षित ढंग से करने के लिए कितने अभ्यास की ज़रूरत है, न कि सेट कितना कठिन लगता है।
- Order each session heavy-to-light: the movement with the most technical demand goes first, while you are fresh enough to hold the position.
- प्रकाशित MET श्रेणी साथ जोड़ी जाती है, ताकि हर कार्ड पर दिया गया ऊर्जा का आँकड़ा उसी तालिका तक वापस जाए।
स्रोत·प्रकाशित व्यायाम संदर्भ·जोड़ की क्रिया के अनुसार श्रेय·समीक्षित जुलाई 2026
Upper A — heavy
| व्यायाम | सेट | रेप्स | मांसपेशी | नोट |
|---|---|---|---|---|
| बारबेल बेंच प्रेस | 4 | 5–8 | चेस्ट | Touch the bar to the lower half of the chest, roughly in line with the base of the stern… |
| बारबेल बेंट-ओवर रो | 4 | 6–8 | ऊपरी पीठ | Hinge to about 45 degrees or lower, and pull the bar to the belly button rather than the… |
| खड़े होकर बारबेल ओवरहेड प्रेस | 3 | 6–8 | अगला डेल्टॉइड | Squeeze the glutes and abs before the bar leaves the shoulders — a standing press is a m… |
| लैट पुलडाउन | 3 | 8–12 | लैट्स | Grip just outside shoulder width and pull the bar to the top of the chest, leaning back … |
| EZ बार कर्ल | 3 | 8–12 | बाइसेप्स | Take the inner angled grips so the wrists sit half-turned rather than fully supinated. |
| लाइंग ट्राइसेप्स एक्सटेंशन | 3 | 8–12 | ट्राइसेप्स | Lower the bar to just behind the top of your head rather than to your forehead, keeping … |
Lower A — heavy
| व्यायाम | सेट | रेप्स | मांसपेशी | नोट |
|---|---|---|---|---|
| बारबेल बैक स्क्वाट | 4 | 5–8 | क्वाड्रिसेप्स | Set the bar on the traps, brace, and sit between the hips rather than folding forward ov… |
| रोमानियन डेडलिफ्ट | 3 | 6–10 | हैमस्ट्रिंग | Soften the knees once at the start and then keep that exact angle — the knees do not ben… |
| लेग प्रेस | 3 | 10–12 | क्वाड्रिसेप्स | Keep the lower back flat against the pad and stop the descent before the hips curl up of… |
| Seated Leg Curl | 3 | 10–15 | हैमस्ट्रिंग | Set the thigh pad snug and let the knees straighten fully between reps. |
| स्टैंडिंग काफ रेज़ | 4 | 10–15 | पिंडली | Let the heels drop below the platform for a full stretch, then rise as high as the joint… |
| प्लैंक | 3 | 30–45 सेकंड | एब्स | Tuck the pelvis under and squeeze the glutes — a plank held with an arched back trains a… |
Upper B — lighter
| व्यायाम | सेट | रेप्स | मांसपेशी | नोट |
|---|---|---|---|---|
| इनक्लाइन डम्बल प्रेस | 4 | 10–12 | चेस्ट | Keep the dumbbells slightly wider than the shoulders at the bottom and press them up and… |
| सिंगल-आर्म डंबल रो | 4 | 10–12 per side | लैट्स | Brace one hand and one knee on a bench, and pull the dumbbell to the hip with the should… |
| बैठकर डम्बल शोल्डर प्रेस | 3 | 10–15 | अगला डेल्टॉइड | Kick each dumbbell up into position with a knee and keep the lower back flat against the… |
| केबल फ्लाई | 3 | 12–15 | चेस्ट | Set both pulleys at roughly chest height, take a small step forward, and finish with the… |
| Cable Face Pull | 3 | 15–20 | रियर डेल्टॉइड | Set the pulley at upper-chest height, use a rope, and finish with the hands beside the e… |
| Rope Triceps Pushdown | 3 | 12–15 | ट्राइसेप्स | Pull the rope ends apart as you reach the bottom so the hands finish beside the thighs, … |
Lower B — lighter
| व्यायाम | सेट | रेप्स | मांसपेशी | नोट |
|---|---|---|---|---|
| बारबेल हिप थ्रस्ट | 4 | 8–12 | ग्लूट्स | Finish with the shins vertical and the ribs down, squeezing the glutes for a full second… |
| बल्गेरियन स्प्लिट स्क्वाट | 3 | 10–12 per leg | क्वाड्रिसेप्स | Set the front foot far enough forward that the front shin stays near-vertical at the bot… |
| Leg Extension | 3 | 12–15 | क्वाड्रिसेप्स | Line the knee joint up with the machine's pivot and pause for a beat at full extension. |
| नॉर्डिक हैमस्ट्रिंग कर्ल | 3 | 5–8 | हैमस्ट्रिंग | Band-assisted until you can control the descent. |
| Seated Calf Raise | 4 | 12–20 | पिंडली | Sit with the pads on the thighs just above the knee and use the same full range and one-… |
| एब व्हील रोलआउट | 3 | 8–12 | एब्स | Roll out only as far as you can go without the lower back arching, and come back in the … |
How to progress
Run the first upper and lower session heavier (5–8 reps) and the second lighter (10–15 reps). Add weight on the heavy days and reps on the light days.
Two rules sit above any template. First, technique does not change as the weight climbs — if the range shortens or the tempo runs away, the load has gone past useful. Second, a plan you follow for twelve weeks beats a better plan you abandon in three. Rest days are part of the programme, not a failure of it.
This plan covers 12 muscle groups as prime movers. If something is missing that you care about, add one exercise for it rather than rebuilding the whole thing.
Other workout templates
जो सवाल जिम के फ़्लोर पर आते हैं
Who is the upper / lower split for?
Anyone training three to four days a week who wants each muscle group hit twice without living in the gym. It runs 4 days a week — upper, lower, rest, upper, lower, rest, rest. and needs: full gym.
How do I progress on this plan?
Run the first upper and lower session heavier (5–8 reps) and the second lighter (10–15 reps). Add weight on the heavy days and reps on the light days.
Will this plan build muscle?
It covers 12 muscle groups as prime movers across 24 exercises. Muscle growth needs progressive overload, enough weekly volume — roughly ten to twenty hard sets per muscle — and enough protein and total food to support it. This template supplies the structure; the effort and the diet decide the outcome.
Can I swap an exercise I cannot do?
Yes. Every exercise page on this site lists computed substitutes that train the same prime mover through the same movement pattern, plus a no-equipment alternative. Swap like for like and the plan still works.
मांसपेशियों की भूमिकाएँ मानक काइनेसियोलॉजी संदर्भों के अनुसार हैं और उन्हें जिम के चलन के बजाय जोड़ की क्रिया के हिसाब से बताया गया है — देखें यह साइट कैसे बनी है. ऊर्जा के आँकड़े 2024 Adult Compendium of Physical Activities से निकाले गए हैं। हर संदर्भ का नाम और तारीख़ यहाँ दर्ज है: स्रोत पेज। केवल सामान्य जानकारी — चिकित्सा या कोचिंग सलाह नहीं। भार, फॉर्म और प्रोग्रेशन को अपने अनुभव और किसी भी चोट के इतिहास के अनुसार समायोजित करें। संदेह हो तो व्यक्तिगत रूप से कोचिंग लें।
स्रोत·प्रकाशित व्यायाम संदर्भ·जोड़ की गति के अनुसार तय की गई मांसपेशियों की भूमिकाएँ·समीक्षित जुलाई 2026
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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
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