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.
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.
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.

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.

More Fitness Tips To Help You Smash Goals
- 5 Day workout routine for women
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- 2 day workout split
- No equipment shoulder workout
- 25+ home workouts for weight loss
- 6 week fat loss workout plan
- How to make at home workouts harder
- The best mom workout for busy days
- Everything you need to know about home workouts
- How to master push ups as a beginner
- The best tricep exercises for women
- Wicked exercises for back strength
- 3 muscles to always stretch post-workout
- Why you should use pause reps
- Best bodyweight exercises for moms
- Follow-along at-home workouts
- Fitness tips
Frequently Asked Questions About An Upper Lower Split Workout Routine
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).
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.
Follow the 4-day workout routine for at least five weeks before progressing your workouts.
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.
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