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Home » Fitness Tips » Upper Lower Split Workout Routine For Busy Moms

Upper Lower Split Workout Routine For Busy Moms

01/19/2023 by fitasamamabear

Please consult your physician before beginning any exercise program.  See full disclaimer
Woman in pink workout shirt and blue pants performing a row on a bench with text over the image.

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.

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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. this …

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

  • Upper body warm up
  • Lower Body warm up

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/819auDhTYEA10 reps per arm
Inverted Pike Press8
Rest45 seconds x 3 sets
Push Ups3x max reps
Superman Row10
Rear Delt Fly12
Rest30 seconds rest x3 sets
Around The World20 seconds per leg
Tricep Extensions12 reps
Rest30 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 RDL10/leg
Duck Walks30 seconds
Rest45 seconds x3sets
Banded Goblet Squats12 reps
Single Leg Elevated Bridge12 reps per leg
Side Plank With Hip Dips30 seconds per side x3sets
Rest30 seconds
Isometric Mini Band Squat30 seconds
Sumo Walks30 seconds
Rest20 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 Upsx 6 reps
Mini Loop Pulldownx 12 reps per arm
Rest45 seconds x3 sets
Plank Rowx 8 reps per arm
Mini Loop Lateral Raisex 12 reps per arm
Hollow Body Holdx 20 seconds
Rest30 seconds x 3 sets
Single Arm Dumbbell Floor Pressx 10 reps per arm
Floor Bowx 30 seconds
Rest30 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 Lungex8 per leg
Wallsit With Abductionsx 30 seconds
Rest45 seconds x3 sets
Staggered Goblet Squatx 8 per leg
1 ¼ Hip Thrust With Dumbbellx 12 reps
Deadbugx 40 seconds
Rest30 seconds x 3 sets
Reverse Squatsx 30 seconds
Quadruped Abductionsx 30 seconds
Rest20 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

  • 5 Day workout routine for women
  • 3 day workout plan
  • 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 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.

Shelby aka Mama Bear

fitasamamabear

Meet Shelby – a Certified Strength Coach who has spent the last 10 years teaching women how to show up for their goals.

Her website, Fitasamamabear.com is a crucial resource for busy moms who need help making fitness and healthy living practical.

Learn how an everyday smoker and fast food junkie turned into a super fit mom of 3. If you want to send Shelby a message, visit her contact page.

See author's posts

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Hey- I’m Shelby!

A Certified Strength & Nutrition Coach who has spent the last 10 years teaching women how to show up for their goals.

I’m a lover of all things chocolate and peanut butter, a feeder of stray cats, and a total introvert in real life. But I’m also super passionate about helping make fitness & healthy living PRACTICAL for busy moms.

Go here to read how an everyday smoker and fast food junkie turned into a super fit mom of 3.

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