The upper lower full body split is a three-day routine with one upper body day, one lower body day, and one full body day. Every major muscle group gets trained twice a week, and you never have to lift two days in a row.
It sits between the two usual three-day options. Full body three times a week trains everything often, but every session has to fit everything in. Push/pull/legs gives you focused sessions, but each muscle only gets worked once a week. Upper/lower/full body gives you two focused days and still gets every muscle to twice a week.
Below is the complete 3 day upper lower full body split: the weekly schedule, three workouts with sets, reps, and rest, swaps for dumbbell and home training, and the rules for adding weight.
TL;DR
- Train three days a week: Day 1 Upper Body, Day 2 Lower Body, Day 3 Full Body, with a rest day after each
- Every major muscle group is trained twice: once on its own day and once on the full body day
- Days 1 and 2 carry the heavy compound lifts. Day 3 uses different exercises, lighter loads, and higher reps
- Each session has 6-7 exercises and takes about 50-65 minutes
- Progress with double progression: add reps until you reach the top of the range, then add weight
What Is the Upper Lower Full Body Split?
It is a weekly routine made of three different workouts.
The upper day trains chest, back, shoulders, biceps, and triceps with the heaviest upper body lifts of your week.
The lower day trains quads, hamstrings, glutes, and calves. You squat and hinge heavy, then finish with single-leg and machine work.
The full body day comes back to all of it: one exercise per muscle group, different movements, lighter loads, more reps.
So your upper body is trained on Day 1 and Day 3, and your lower body on Day 2 and Day 3. Three trips to the gym, two sessions for every muscle.
You will also see it written as upper/lower/full body or called a 3-day hybrid split. It is one of the options in our 3-day split guide, and this article is the full version with complete workouts.
Why Upper/Lower/Full Body Works on Three Days
Three sessions a week is not much room. This split uses it well for four reasons.
Each muscle is trained twice a week. Spreading a muscle's work over two sessions means more of your sets are done fresh, and you practice each movement more often than you would by hitting it once every seven days. A standard upper/lower split needs four gym days for that. Here the full body day supplies the second session.
You do not need three full body sessions. Full body three times a week also solves the frequency problem, but every workout has to cover legs, pushing, and pulling, which limits how much you can do for any one of them. On this split, upper day has room for two presses and two pulls, and lower day has room to squat, hinge, and still do single-leg work.
Heavy and light work are kept apart. The low-rep barbell lifts sit on Days 1 and 2. Day 3 uses dumbbells, cables, and machines for higher reps, so you get the extra volume without a third round of heavy loading on your lower back and joints.
Recovery is built in. There is a rest day after every session and two after the full body day.
Who Should Use This Split?
It fits you if:
- You can train three days a week and that is not likely to change
- You have a few months of lifting behind you and can squat, press, row, and hinge with solid form
- You run full body workouts now and want more room for upper and lower work without adding a fourth day
- You are on a 4-day upper/lower plan and keep missing one of the sessions
Pick something else if:
- You are brand new to lifting. A full body workout plan has you practicing the main lifts three times a week, which is the quickest way to learn them.
- You can train four days. Run a full upper lower split. Two upper and two lower sessions give each muscle more work than one shared full body day can.
- You can train five or six days. A push pull legs routine run twice through the week fits that schedule better.
Still not sure? The best workout split guide compares the common options by schedule and goal.
The Weekly Schedule
The standard week is Monday, Wednesday, Friday.
| Day | Session |
|---|---|
| Monday | Upper Body |
| Tuesday | Rest |
| Wednesday | Lower Body |
| Thursday | Rest |
| Friday | Full Body |
| Saturday | Rest |
| Sunday | Rest |
The order is deliberate.
- Upper body is trained Monday and Friday, with three days in between.
- Lower body is trained Wednesday and Friday, with one rest day in between. That shorter gap is why the leg work on the full body day is done on machines at higher reps. It adds volume without a second heavy squat session two days after the first.
- The full body day goes last so the two-day break follows the session that works everything.
Any three days work as long as there is a rest day between sessions, such as Tuesday, Thursday, Saturday.
If you have to train two days in a row, make it the upper and lower days, since they do not share muscles. Then rest at least one day before the full body session. Keep the full body day away from both of the others, because it overlaps with both.
3 Day Upper Lower Full Body Split Workouts
Warm-up every session: 5 minutes of easy cardio, then 2-3 lighter warm-up sets of the first exercise before your working sets.
How to read the tables: Each exercise name links to its demo and instructions. Sets x Reps is the target for your working sets, and Rest is the time between them. On the compound lifts, leave one or two reps in the tank.
Day 1: Upper Body
This is your heavy upper session. Two presses and two pulls come first with long rests, then shoulders and arms finish the day.
| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell Bench PressRest 2-3 min | 4 × 5-7 | 2-3 min | |
| 2 | Barbell Bent Over RowRest 2-3 min | 4 × 6-8 | 2-3 min | |
| 3 | Dumbbell Standing Overhead PressRest 2 min | 3 × 8-10 | 2 min | |
| 4 | Cable Wide Grip Lat PulldownRest 2 min | 3 × 8-10 | 2 min | |
| 5 | Cable Standing Face PullRest 60 sec | 3 × 12-15 | 60 sec | |
| 6 | Barbell CurlRest 60-90 sec | 3 × 8-10 | 60-90 sec | |
| 7 | Cable Triceps Pushdown V-BarRest 60 sec | 3 × 10-12 | 60 sec |
Session notes:
- Bench press and bent over row are the priority. Give them full rest and track them every week.
- Pushing and pulling are balanced: seven sets of presses, seven sets of rows and pulldowns, plus face pulls for the rear delts.
- If you can do eight or more clean pull-ups, use them in place of the lat pulldown.
Day 2: Lower Body
This is your heavy lower session and the hardest workout of the week. Squat first, hinge second, then single-leg work, hamstrings, calves, and core.
| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell SquatRest 3 min | 4 × 5-7 | 3 min | |
| 2 | Barbell Romanian DeadliftRest 2-3 min | 3 × 6-8 | 2-3 min | |
| 3 | Bulgarian Split SquatRest 2 min | 3 × 8-10 each leg | 2 min | |
| 4 | Lever Lying Leg CurlRest 90 sec | 3 × 10-12 | 90 sec | |
| 5 | Standing Calf RaiseRest 60 sec | 4 × 10-12 | 60 sec | |
| 6 | Front PlankRest 60 sec | 3 × 30-45 sec | 60 sec |
Session notes:
- Squat to the deepest position you can hold with a neutral back, and keep that depth when the weight goes up.
- The Romanian deadlift is not a max-effort pull. Push your hips back, keep the bar close, and stop when your hamstrings are fully stretched.
- Calves and abs get their direct work here. If either is a priority, add 2-3 sets to the end of Day 3.
Day 3: Full Body
One exercise per muscle group, none repeated from Days 1 and 2, with lighter loads and higher reps. It should feel clearly easier than Day 2.
| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Lever Seated Leg PressRest 2 min | 3 × 10-12 | 2 min | |
| 2 | Dumbbell Incline Bench PressRest 2 min | 3 × 8-10 | 2 min | |
| 3 | Cable Seated RowRest 90 sec | 3 × 10-12 | 90 sec | |
| 4 | Lever Seated Leg CurlRest 90 sec | 3 × 12-15 | 90 sec | |
| 5 | Dumbbell Lateral RaiseRest 60 sec | 3 × 12-15 | 60 sec | |
| 6 | Dumbbell Seated Hammer CurlRest 60 sec | 2 × 10-12 | 60 sec | |
| 7 | Dumbbell Standing Triceps ExtensionRest 60 sec | 2 × 10-12 | 60 sec |
Session notes:
- Leg press and seated leg curl train your quads and hamstrings again without loading your spine two days after squats and Romanian deadlifts.
- If your gym has only one leg curl machine, use it on both days and keep the two rep ranges.
- Short on time? Alternate the hammer curls and triceps extensions, resting after each pair.
How Each Muscle Gets Trained Twice
Here is the same week, muscle by muscle.
| Muscle group | First session | Second session (Day 3) |
|---|---|---|
| Chest | Day 1: bench press | Incline dumbbell press |
| Back | Day 1: bent over row, lat pulldown | Seated cable row |
| Shoulders | Day 1: overhead press, face pull | Lateral raise |
| Arms | Day 1: barbell curl, pushdown | Hammer curl, triceps extension |
| Quads and glutes | Day 2: squat, Bulgarian split squat | Leg press |
| Hamstrings | Day 2: Romanian deadlift, lying leg curl | Seated leg curl |
| Calves and abs | Day 2: calf raise, plank | Optional extra sets |
Chest, back, quads, and hamstrings each get 7-10 direct sets across the week. Shoulders and arms get fewer direct sets, but they also work on every press, row, and pulldown.
No exercise appears twice. The first session for each muscle is the heavy one. The second uses a different movement and more reps, so the muscle is trained again without repeating the same stress on the same joints.
Exercise Substitutions
The structure matters more than the exact exercises. Swap like for like (a press for a press, a row for a row, a squat for a squat, a hinge for a hinge) and keep the sets, reps, and order.
If you train at home or only have dumbbells:
| Gym exercise | Dumbbell or home swap |
|---|---|
| Barbell Bench Press | Dumbbell Bench Press |
| Barbell Bent Over Row | Dumbbell One Arm Row |
| Lat Pulldown | Pull-Up |
| Face Pull | Dumbbell Rear Delt Fly |
| Triceps Pushdown | Dumbbell Kickback |
| Barbell Squat | Dumbbell Goblet Squat |
| Barbell Romanian Deadlift | Dumbbell Romanian Deadlift |
| Leg Curl (lying or seated) | Exercise Ball Leg Curl |
| Leg Press | Dumbbell Walking Lunges |
| Seated Cable Row | Dumbbell Bent Over Row |
Use dumbbells for the barbell curl and hold one for the calf raises. Everything else in the plan already uses dumbbells or bodyweight.
Light dumbbells run out quickly on squats and Romanian deadlifts. When they do, work at the top of the rep range, slow the lowering part of each rep, and move to single-leg versions.
How to Progress
The workouts only pay off if the weights go up over time. Use double progression on every exercise.
- Start at the bottom of the rep range. For 4 x 5-7, pick a weight you can lift for 4 sets of 5 with one or two reps left.
- Add reps before weight. Each week, try to get one more rep on at least one set at the same weight.
- Add weight when every set reaches the top of the range with the same form you started with.
- Use the smallest jump available. That is usually 2.5 kg (5 lb) on upper body lifts and 5 kg (10 lb) on squats, Romanian deadlifts, and leg press.
- Drop back to the bottom of the range with the new weight and climb again.
Here is how that looks on the barbell squat with a target of 4 x 5-7:
| Week | Weight | Reps per set |
|---|---|---|
| Week 1 | 80 kg | 5, 5, 5, 5 |
| Week 2 | 80 kg | 6, 6, 5, 5 |
| Week 3 | 80 kg | 7, 6, 6, 6 |
| Week 4 | 80 kg | 7, 7, 7, 7 |
| Week 5 | 85 kg | 5, 5, 5, 5 |
When not to add weight. If you had to cut the range of motion or bounce the bar to reach the top number, stay at that weight another week.
Small exercises move slowly. On lateral raises, curls, and triceps work, the next dumbbell up is a big jump. Reach the top of the range on every set, then add a rep or two beyond it before moving up.
When several lifts stall at once and you feel worn down, the problem is usually fatigue, not the program. Take a lighter week: same exercises, same weights, about half the sets. The deload week guide covers when and how. If one lift stalls for three or more weeks while the rest keep moving, swap it for a close variation.
For more methods, read the progressive overload guide.
Upper/Lower/Full Body vs Full Body x3 vs Push/Pull/Legs
All three fit a three-day week. They differ in how often each muscle is trained and how focused each session is.
| Factor | Upper/Lower/Full Body | Full Body x3 | Push/Pull/Legs (3 days) |
|---|---|---|---|
| Times each muscle is trained | 2 per week | 3 per week | 1 per week |
| Session focus | Two focused days, one mixed | Every session mixed | Every session focused |
| Heavy squat and heavy bench | On separate days | Often on the same day | On separate days |
| If you miss a session | Each muscle still gets one session | Each muscle still gets two | One group gets nothing that week |
| Best for | Late beginners and intermediates | Beginners learning the lifts | Lifters who want one long session per muscle group |
Compared with full body three times a week. Full body x3 gives you more practice on the main lifts, which is why it is the better choice for a true beginner. Upper/lower/full body trades one weekly exposure for two sessions with room to do more per muscle, and it keeps your heaviest squat and heaviest bench on different days. If your full body sessions are getting long, this split is the next step. The full program is in our full body workout plan.
Compared with push/pull/legs on three days. Push/pull/legs is built to be run twice through a week. On three days, each muscle is trained once and then waits seven days, and a missed workout means a muscle group goes two weeks between sessions. Upper/lower/full body keeps most of that focus and trains everything twice. If three days is your limit, it is usually the better use of them.
Moving to a 4-Day Upper/Lower Split
This split is a 4-day upper/lower split with its two lighter days folded into one. When you have a fourth day, the upgrade is simple: unfold Day 3.
| Day | Session | Where it comes from |
|---|---|---|
| Monday | Upper A | Day 1 of this plan, unchanged |
| Tuesday | Lower A | Day 2 of this plan, unchanged |
| Thursday | Upper B | The upper exercises from Day 3, plus a second pull and a rear delt exercise |
| Friday | Lower B | The leg press and leg curl from Day 3, plus a hinge, a lunge, and calves |
The heavy days stay as they are. The two new days stay lighter and higher in reps, as Day 3 is now.
Make the move when you can get to the gym four days every week, not just on good weeks, and you want more upper or lower work than one shared day can hold. If you are still adding reps and weight on three days, there is no reason to rush. When you are ready, the upper lower split guide has the full 4-day program.
Common Mistakes
Turning Day 3 into a third heavy day. The full body day works because it is lighter. Adding barbell squats or deadlifts to it means two heavy leg sessions two days apart.
Treating Day 3 as optional. It is the session that gives every muscle its second workout. Skip it and you are running a two-day routine that trains each muscle once.
Putting the full body day next to another session. Lower body on Thursday and full body on Friday leaves your legs no rest day at all. Keep a rest day on both sides of Day 3.
Taking every set to failure. On squats, bench presses, rows, and Romanian deadlifts, stop with one or two reps left. Save the all-out sets for the last set of curls or lateral raises.
Changing exercises every week. You cannot tell whether you are getting stronger on a lift you only do once. Keep the same exercises for at least 8 weeks and let the numbers climb.
Not writing anything down. Double progression only works if you know what you did last week. Record the weight and reps for every set.
FAQ
Is the upper lower full body split good for building muscle?
Yes. Each major muscle group is trained twice a week, once with heavy compound lifts and once with lighter, higher-rep work. If you keep adding reps or weight, eat enough protein, and sleep well, three sessions a week on this split is enough for beginners and intermediates to build muscle.
Can beginners do an upper/lower/full body split?
Yes, once you have a few months of training and can squat, press, row, and hinge with solid form. If you have never lifted, start with full body three days a week, which gives you more practice on the main lifts, and move to this split later.
Can I change the order of the three days?
Keep the full body day last, with a rest day on both sides, because it overlaps with the other two workouts. You can swap the first two and run lower, upper, full body. The upper body then gets the shorter gap, so keep the upper body work on Day 3 light.
How long do the workouts take?
About 50 to 65 minutes including the warm-up. The upper and lower days take longest because the heavy compound lifts need longer rests. The full body day is the shortest.
How long should I follow the upper lower full body split?
Give it at least 8 to 12 weeks, and keep going for as long as your lifts are improving. The usual reason to move on is that you can train four days a week, when a full upper/lower split gives each muscle more work.
Get Your Plan
You have the full upper lower full body split: three workouts, a schedule, and a way to progress. What is left is to run it for a few months.
Option 1: Build a plan around your setup. The Free Workout Planner generates a personalized plan from your goal, your schedule, and the equipment you have.
Option 2: Follow a ready-made routine. Browse the strength training routines for programs that are ready to follow.
Option 3: Take it to the gym on your phone. The LoadMuscle app builds a personalized plan with AI, comes with ready-made plans, shows demos for 4,000+ exercises, and tracks your progress. It is free on iPhone and Android.
Pick your three days, start with Day 1, and add a rep wherever you can next week.
