Uphill and downhill training – how to train? A sample training plan - Blog

This is a classic split, where we train the upper body on one day and the lower body on another. This approach has its pros and cons. One of the main drawbacks is the accumulation of many heavy exercises within a single training session. Furthermore, as with FBW programmes, the order of the exercises is fixed and determined by the structure of the plan.

man – strength training

Exercise order and muscle priorities
Example upper/lower body training routine
How to use progression
Selecting load and pace
FAQ

Exercise order and muscle priorities

As a general rule, in an upper/lower body split, the largest muscle groups are worked first, followed by the smaller ones. Therefore, this approach may need to be adjusted if you are targeting weaker areas, such as the arms or shoulders (deltoids). This can be done, for example, by including only isolation exercises and others targeting weaker muscle groups on a selected day.

Example upper/lower body training routine

The plan includes only the essential sets. If you need to work up to your working weights, you usually start with 2–3 warm-up sets.

man – strength training

Monday: Upper Body

Pull-ups – 3 sets, leaving 1–2 reps in reserve in each set (if you can manage 6–8 reps; women should start with inverted rows or pull-ups using only the negative phase of the movement. Use a bench to get into the top position, then lower yourself slowly, taking 5–6 seconds per rep. Repeat until muscular failure),
Incline dumbbell bench press – 3–4 sets × 8–12 reps,
Bent-over barbell row – 3–4 sets × 10–12 reps (alternatively: single-arm landmine row or a bench-supported row),
Seated dumbbell shoulder press – 3 sets × 8–12 reps (alternatively: landmine press, standing barbell press such as the military press, or Smith machine shoulder press),
Standing EZ-bar biceps curl – 3 sets × 12–15 reps (alternatively: single-arm preacher curl or incline dumbbell curl),
Dips on parallel bars with a narrow grip – 3 sets × 8–12 reps (alternatively: lying or seated French press/triceps extension, using both arms or one arm),
Abs exercise of your choice, e.g. 3 sets of hanging straight-leg raises.

Tuesday: Lower Body

Hack squats (sled or machine) – 4 sets × 8–10 reps,
Sumo deadlift – 3 sets × 8–10 reps; alternatively: Nordic hamstring curls, good mornings or similar exercises targeting the posterior chain,
Leg press – 4 sets × 15–20 reps,
Calf raises – 100 reps in total (2–3 sets).

Thursday: Upper Body

Inverted rows with your feet elevated above torso level – 3 sets × 12–15 reps (alternatively, perform pull-ups, e.g. using a progression of 6 reps with a given weight, then 7, 8, 9, etc., continuing until muscular failure; choose your rest periods between sets intuitively),
Lat pulldown to the chest – 3 sets × 8–12 reps,
Flat dumbbell bench press – 3 sets × 12–15 reps,
Bent-over T-bar row – 3–4 sets × 8–10 reps,
Seated cable row – 3 sets × 12–15 reps,
Standing barbell military press – 3 sets × 8–12 reps,
Alternating standing dumbbell curls – 3 sets × 10–12 reps,
Close-grip barbell bench press – 3 sets × 8–12 reps,
Abs exercise of your choice, e.g. 3 sets of scissor kicks to muscular failure.

Friday: Lower Body

Barbell back squat – 3 sets × 8–10 reps,
Bulgarian split squat (with your rear foot elevated) – 3 sets × 8–12 reps,
Straight-leg deadlift – 3 sets × 8–12 reps (alternatively: Nordic hamstring curls or good mornings),
Glute isolation exercises, as required – e.g. 3–4 sets × 10 reps (such as glute bridges, hip thrusts, quadruped leg kickbacks, etc.),
Leg extensions and leg curls – 3 sets × 15–20 reps,
Calf raises – 100–120 reps in total, using an exercise of your choice (3–4 sets).

How to use progression

This is a simple workout in which we use weight progression in such a way that the final set of each exercise is performed with a small margin of effort. For example, for incline half-barbell rows: 3–4 sets of 8–10 reps. In the final set, I load 60 kg and know that with this weight I can manage no more than 12 reps, so I finish the exercise with 2 reps to spare. At the next session, I try 62.5 kg; the following week, 65 kg, and so on. If you’re unsure what weight to use, do a few warm-up sets intuitively, increasing the load with each set.

Selecting load and pace

If you feel you’ve "overestimated" and the weight was too light, don’t worry. Start with a slightly heavier load in your next session. If the weight is too heavy, make a note of it and adjust it in your next session. You can always do one extra set using the correct weight. You shouldn’t use too slow a pace; it should be fast during the lifting/pressing phase, and fairly slow when lowering the weight in a controlled manner. With this type of training, the key is controlling the weight and timing; rest periods between sets should be between 90 and 180 seconds (go by how you feel, not by the clock). If you need to rest for 3 minutes, do not force yourself into a set too soon – this is not a race against the clock.

"Upper/lower body training is one of the most versatile training systems. It allows you to train each muscle group twice a week, whilst allowing sufficient time for recovery. However, the key to results isn’t the number of exercises, but systematic progression of the load, correct technique and leaving a small margin of repetitions rather than training to complete exhaustion in every set." Łukasz Domeracki – Dietitian and Personal Trainer

FAQ

What is an Upper/Lower workout?

It is a training plan in which the upper and lower body are trained separately. Usually, each is trained twice a week, making a total of four training sessions.

Who is the Upper/Lower training programme suitable for?

It works well for both intermediate and advanced trainees. Beginners can also use it, provided they have mastered the basic exercises and the technique for performing them.

Is upper/lower body training better than FBW?

There is no single ‘best’ system. FBW often works better for beginners, whilst upper/lower body training makes it easier to increase training volume and build strength and muscle mass for those with more experience.

How often should you do upper/lower body training?

The most common approach is four sessions a week, e.g. Monday and Thursday – upper body, Tuesday and Friday – lower body. This schedule ensures an appropriate frequency whilst allowing time for recovery.

Should every set be taken to muscle failure?

No. For most multi-joint exercises, it is recommended to leave a small margin, usually 1–2 repetitions (RIR 1–2). This helps maintain the quality of the workout and facilitates progression.

How long should you rest between sets?

For multi-joint exercises, rest periods are usually between 90 and 180 seconds. They should be long enough to allow you to perform the next set with the correct technique and the intended load.

How do you increase the weight in an upper/lower body workout?

The simplest method is gradual progression. If you complete all your planned repetitions whilst maintaining good form and with a little reserve, you can increase the load by the smallest available weight at your next workout.

Can you change the order of the exercises?

Yes. Although a workout typically begins with the largest muscle groups and multi-joint exercises, those wishing to improve weaker areas, such as the shoulders or upper arms, may periodically place these at the start of the training session or dedicate an additional session to exercises specifically targeting their development.