The upper lower split divides training into upper body days and lower body days, typically trained four times per week in an alternating pattern. This structure allows each muscle group to be trained twice per week - the sweet spot for muscle growth supported by research - while providing adequate recovery between sessions. It's the natural next step for lifters who have outgrown full-body programmes and need more volume to continue progressing.
A standard four-day upper lower split looks like this: Monday (upper), Tuesday (lower), Thursday (upper), Friday (lower). Upper days include horizontal and vertical pushing and pulling movements: bench press, rows, overhead press, pull-ups, and isolation work for arms and shoulders. Lower days prioritise the squat and deadlift pattern alongside accessory work for hamstrings, glutes, and calves.
The key advantage of the upper lower split over other intermediate programmes is its flexibility. You can easily manipulate volume and intensity by making one upper day strength-focused (heavy weights, low reps) and the other hypertrophy-focused (moderate weights, higher reps). The same applies to lower days. This variety prevents both physical and mental staleness. Run the programme for 8-12 weeks, then assess your progress and make adjustments. Most intermediate lifters find they can make consistent progress on an upper lower split for 1-2 years before needing to transition to more advanced programming.