Upper Lower Split Program
Perfect your Upper Lower split with FitDM, the revolutionary fitness app that combines proven workout programs with immersive AI storytelling.
What is the Upper Lower Split?
The Upper Lower split is one of the most efficient workout programs for building strength and muscle. It divides your training into two main workout types:
- Upper Body Day: Chest, back, shoulders, and arms in a single comprehensive session
- Lower Body Day: Quadriceps, hamstrings, glutes, and calves with focused intensity
This split allows you to train each muscle group 2x per week with optimal recovery time, making it ideal for both beginners and intermediate lifters.
Why Choose FitDM for Upper Lower Training?
Pre-Built Upper Lower Programs
FitDM includes complete Upper Lower split programs designed by fitness experts. Choose from 4-day, 5-day, or 6-day variations based on your schedule and goals.
Comprehensive Exercise Database
Access hundreds of exercises with detailed instructions. Log weight, reps, and rest times for every set to track your progression accurately.
Rest Period Adventures
Transform boring rest periods into engaging story moments. Choose from 10 fantasy character classes and experience AI-generated narratives that evolve with your choices.
Progressive Overload Tracking
Automatically track personal records and receive smart suggestions for weight progression to ensure continuous gains.
Sample 4-Day Upper Lower Split
Monday - Upper Body (Strength)
- • Bench Press: 4 sets × 5-6 reps
- • Barbell Rows: 4 sets × 5-6 reps
- • Overhead Press: 3 sets × 8-10 reps
- • Pull-ups: 3 sets × 8-10 reps
- • Barbell Curls: 3 sets × 10-12 reps
- • Tricep Dips: 3 sets × 10-12 reps
Tuesday - Lower Body (Strength)
- • Squats: 4 sets × 5-6 reps
- • Romanian Deadlifts: 4 sets × 8-10 reps
- • Leg Press: 3 sets × 10-12 reps
- • Leg Curls: 3 sets × 12-15 reps
- • Calf Raises: 4 sets × 15-20 reps
- • Ab Wheel: 3 sets × 10-15 reps
Thursday - Upper Body (Hypertrophy)
- • Incline Dumbbell Press: 4 sets × 10-12 reps
- • Cable Rows: 4 sets × 10-12 reps
- • Dumbbell Shoulder Press: 3 sets × 10-12 reps
- • Lat Pulldowns: 3 sets × 12-15 reps
- • Hammer Curls: 3 sets × 12-15 reps
- • Tricep Pushdowns: 3 sets × 12-15 reps
Friday - Lower Body (Hypertrophy)
- • Front Squats: 4 sets × 8-10 reps
- • Leg Press: 4 sets × 12-15 reps
- • Walking Lunges: 3 sets × 12 reps per leg
- • Leg Extensions: 3 sets × 15-20 reps
- • Seated Calf Raises: 4 sets × 15-20 reps
- • Planks: 3 sets × 60 seconds
Benefits of Upper Lower Split
- ✓ Frequency: Train each muscle group twice per week for optimal growth
- ✓ Recovery: Adequate rest between training the same muscle groups
- ✓ Flexibility: Easy to adjust to 3-6 days per week based on your schedule
- ✓ Efficiency: Less time in the gym per session compared to full body workouts
- ✓ Balanced: Equal focus on upper and lower body development
Start Your Upper Lower Journey Today
Download FitDM and transform your Upper Lower split into an engaging adventure.