Classic Upper-Lower Split
This routine alternates between upper body workouts and lower body workouts, typically performed on different days. For example, Monday and Thursday could be upper body days, while Tuesday and Friday could be lower body days.
Push-Pull Upper-Lower Split
This split focuses on pushing movements (chest, shoulders, triceps) on upper body days and pulling movements (back, biceps) on lower body days.
Strength Emphasis Upper-Lower Split
This routine prioritizes heavy compound lifts like squats, deadlifts, bench press, and overhead press on both upper and lower body days to build overall strength.
Hypertrophy Emphasis Upper-Lower Split
Designed for muscle growth, this split includes higher volume and more isolation exercises targeting specific muscle groups in both upper and lower body workouts.
Powerlifting Style Upper-Lower Split
Tailored for powerlifters, this split incorporates variations of the big three lifts (squat, bench press, deadlift) along with accessory exercises to improve strength in those lifts.
Bodyweight Upper-Lower Split
Ideal for those without access to weights, this split utilizes bodyweight exercises such as push-ups, pull-ups, lunges, and squats to train the upper and lower body.
High-Frequency Upper-Lower Split
Instead of training each muscle group once per week, this split involves training each muscle group multiple times per week with lower volume per session.
Beginner Upper-Lower Split
Geared towards beginners, this split focuses on mastering form and building a foundation of strength with basic compound movements before progressing to more advanced routines.
Advanced Upper-Lower Split
Designed for experienced lifters, this split incorporates advanced training techniques such as drop sets, supersets, and pyramid sets to maximize muscle growth and strength gains.