Upper Lower Split Workout Routine For Busy Moms

Use this upper lower split workout to gain strength while working out at home. This 4-day workout routine splits your workouts into two different areas. By splitting your workout like this, you’re better able to focus on the muscle groups of that day.

I have an advertisement relationship with the ads in this post. Check out my disclaimer here

As a Certified Strength & Conditioning Specialist, I can tell you that this helps you increase your workout volume and your results. Though there are a variety of ways to break down a workout routine, this upper lower split workout plan was designed to help you strengthen and build muscle at home.

Three images of a woman in workout clothes performing various dumbbell exercises with text between the images.

What to expect and know about the upper lower workouts:

All workouts are done in under 20 minutes
All you need is a set of dumbbells and a mini loop
The workouts were created with busy moms in mind
The exercises vary but are loosely based around compound exercises and functional training to make the best use of your time

What Is An Upper Lower Split?

An upper lower split routine is exactly what it sounds like: when you split your training days into two groups: upper body workouts and lower body workouts.

On upper body days, you’ll focus on the lats, chest, arms, and shoulder muscle groups.

On lower body days, you’ll be working on the quadriceps, hamstrings, glutes, and calves.

Both days can have some elements of abs and core work thrown in.

Benefits Of An upper Lower Split

When you split your muscle groups up throughout the week, it allows you to better focus on one area of your body at a time.

Because you’re spending a whole session on one area of the body, you’re better able to build muscle by hitting all major muscle groups.

For women, this means that you see more of the “toned” look that females covet.

Another perk is that each muscle group has time to rest up and recover before the next workout. Because an upper lower split runs on four days per week but opposite muscle groups, you can train back to back while still getting adequate rest.

Targeted workouts for maximum muscle growth
Training only half the body means the workouts are done quickly
Easy to train back to back and still recover
Low injury risk

Strength Training & Cardio: Which Is Better For Fat Loss & Toning

Most women are striving for that lean, sculpted look… but stick to endless hours on a cardio machine!

The truth is, strength training is what will help you with muscle growth and moderate cardio is what will help your muscles look toned (once you have them). It’s a combo effect.

And yet, so many women shy away from a heavy lifting workout routine not realizing that building muscle is what tones!

Learn more about strength training for beginners.

Woman in blue shirt performing a bicep curl with text over the image.

Equipment You Need

For the 4 day upper body and lower body workouts below, all you need is a set of dumbbells and a mini loop!

For the dumbbells, aim to use 15 lbs or 20 lbs.

This is what I recommend for all my at-home workout clients. This is because you can easily just use one dumbbell if you need to scale back but a set of 15-pound dumbbells is a great choice for lower body workout days to gain strength.

Need less weight?

For smaller exercises like kick backs, or rear delt flys, you can use wine bottles or filled water bottles instead. Save some money and still get a workout!

Warming Up

As with any strength training routine, warming up is a crucial component in any workout split (learn how to warm up).

Make sure you focus on dynamic mobility drills to really get the joints happy before diving into anything strength-based.

Just hopping on the treadmill won’t do it. Use the 5-minute warm-up videos below because your workouts

Your Workout Schedule

You can schedule your workouts any way you like. However, I recommend not placing your upper body days back to back or your lower body days back to back.

A sample workout schedule could look like this:

Monday: Upper body #1

Tuesday: Lower Body #1

Wednesday: Rest

Thursday: Upper body #2

Friday: Rest

Saturday: Lower Body #2

Sunday: Rest

Adding in some active recovery work like 5 minute upper body mobility sessions can help too. This way all your muscle groups get some rest between days.

Hack: learn how to progress your home workouts so that you're always seeing results!

Upper Body Workout #1

1 Arm Dumbbell Rowhttps://youtu.be/819auDhTYEA	10 reps per arm
Inverted Pike Press	8
Rest	45 seconds x 3 sets
Push Ups	3x max reps
Superman Row	10
Rear Delt Fly	12
Rest	30 seconds rest x3 sets
Around The World	20 seconds per leg
Tricep Extensions	12 reps
Rest	30 seconds rest x2 sets

How to perform it: perform the first two exercises back to back without rest. Take 45 seconds to recover and perform them again for a total of three rounds.

Then, move on to the next three exercises performing them back to back without rest. Recover for 45 seconds and repeat for a total of three rounds.

Finally, move on to the last two exercises for two rounds with 30 seconds of rest between sets.

Note: "max reps" means performing as many push-ups as possible until your form breaks down. Learn how to perform push-ups if you're a beginner.

Lower Body Workout #2

Staggered Single Leg RDL	10/leg
Duck Walks	30 seconds
Rest	45 seconds x3sets
Banded Goblet Squats	12 reps
Single Leg Elevated Bridge	12 reps per leg
Side Plank With Hip Dips	30 seconds per side x3sets
Rest	30 seconds
Isometric Mini Band Squat	30 seconds
Sumo Walks	30 seconds
Rest	20 seconds x 2 sets

How to perform the workout: perform the first two exercises back to back without rest. Take 45 seconds to recover and perform them again for a total of three rounds.

Then, move on to the next three exercises performing them back to back without rest. Recover for 45 seconds and repeat for a total of three rounds.

Finally, move on to the last two exercises and perform them for only two sets with 30 seconds of rest between them.

Note: for the front squats, you want to pause for three full seconds in the bottom position. Learn more about pause reps and why they'll get you mega strong.

Upper Body Workout #2

Eccentric Push Ups	x 6 reps
Mini Loop Pulldown	x 12 reps per arm
Rest	45 seconds x3 sets
Plank Row	x 8 reps per arm
Mini Loop Lateral Raise	x 12 reps per arm
Hollow Body Hold	x 20 seconds
Rest	30 seconds x 3 sets
Single Arm Dumbbell Floor Press	x 10 reps per arm
Floor Bow	x 30 seconds
Rest	30 seconds x 2sets

How to perform it: perform the first two exercises back to back without rest. Take 45 seconds to recover and perform them again for a total of three rounds.

Then, move on to the next three exercises performing them back to back without rest. Recover for 45 seconds and repeat for a total of three rounds.

Finally, move on to the last two exercises for two rounds with 30 seconds of rest between sets.

Lower Body Workout #2

Deficit Lunge	x8 per leg
Wallsit With Abductions	x 30 seconds
Rest	45 seconds x3 sets
Staggered Goblet Squat	x 8 per leg
1 ¼ Hip Thrust With Dumbbell	x 12 reps
Deadbug	x 40 seconds
Rest	30 seconds x 3 sets
Reverse Squats	x 30 seconds
Quadruped Abductions	x 30 seconds
Rest	20 seconds x2 sets

How to perform it: perform the first two exercises back to back without rest. Take 45 seconds to recover and perform them again for a total of three rounds.

Then, move on to the next three exercises performing them back to back without rest. Recover for 45 seconds and repeat for a total of three rounds.

Finally, move on to the last two exercises and perform them back to back for two sets with 30 seconds between sets.

How To Gain Strength In Under 25 Minutes Per Day

Stop guessing what works when it comes to building strength and feeling less squishy.

The SMASH Fit For Life workouts will boost your stamina and help you feel more comfortable in your own skin, all in just 30 minutes per day.

Delivered right to your phone, these step by step workouts require only one set of dumbbells and a mini band.

Boost your strength and reduce the squish with SMASH Fit For Life.

Graphic with pink circle and a woman performing an exercise with text beside the image.

More Fitness Tips To Help You Smash Goals

Frequently Asked Questions About An Upper Lower Split Workout Routine

When should I do cardio when doing an upper body lower body split?

When using an upper lower split workout you can either complete your cardio after your strength training workouts or on your active recovery days. If you find that your legs become sore from your cardio workouts, make sure not to pair your cardio days back to back with lower body workouts or you’ll risk maximum results from your strength workouts (and injury).

What is a good 4-day workout schedule?

There are multiple ways to schedule your workouts with four days of training time. You can do an upper lower split, a muscle group split (glutes/hams, chest/quads/back), or a strength/HIIT split (upper/lower/total body strength/totally body HIIT). All of them can be effective. It depends on your personal goals, which muscle groups you want to focus on, and your preferences.

How long should I do this workout program for?

Follow the 4-day workout routine for at least five weeks before progressing your workouts.

Should men and women work out differently?

Though there are subtle differences in regards to training for men and women. However, unless you are at an elite level both men and women can have pretty similar training sessions when the goals are building muscle mass or weight loss.