Question 1

Is an upper/lower split good for strength?

Accepted Answer

Yes — training each major lift twice a week gives enough frequency to practice and add weight to your main lifts regularly, which is a key driver of strength gains for intermediate lifters.

Question 2

How do I structure a 4-day upper/lower split?

Accepted Answer

Alternate a heavier, lower-rep "strength" upper and lower day with a lighter, higher-rep "volume" upper and lower day, leaving at least one rest day between the two upper sessions.

Question 3

Is upper/lower split better than push pull legs?

Accepted Answer

Neither is better outright — upper/lower needs only 4 days and trains each region twice a week, while push pull legs needs 6 days for the same twice-weekly frequency across three categories instead of two.

Question 4

Can I do an upper/lower split with dumbbells only?

Accepted Answer

Yes — replace the barbell bench press, row and squat with dumbbell or goblet-squat equivalents. The core structure (two strength days, two volume days) stays the same.

Question 5

How much weight should I add on an upper/lower split?

Accepted Answer

About 2.5 kg (5 lb) on upper-body barbell lifts and 5 kg (10 lb) on squats and deadlifts, once every working set reaches the top of its rep range with good form.

Question 6

Is upper/lower split good for beginners?

Accepted Answer

It works well for lifters who already know the main barbell lifts. Complete beginners usually do better starting with a 3-day full-body plan before moving to this split.

Question 7

How many rest days does this upper/lower split have?

Accepted Answer

Three: one between the two upper-body-and-lower-body pairs mid-week, and two consecutive rest days at the end of the week.

운동	세트	휴식
바벨 벤치프레스	4 × 5-8	150 초
벤트오버 바벨로우	4 × 6-8	120 초
덤벨 숄더프레스	3 × 8-10	90 초
랫풀다운	3 × 8-12	90 초
이지바 컬	2 × 10-12	60 초
스컬 크러셔	2 × 10-12	60 초

운동	세트	휴식
바벨 백스쿼트	4 × 5-8	180 초
루마니안 데드리프트	3 × 8-10	120 초
덤벨 워킹 런지	3 × 10 한쪽당	90 초
라잉 레그컬	3 × 10-12	60 초
스탠딩 카프레이즈	3 × 12-15	60 초
플랭크	3 × 40 초	45 초

운동	세트	휴식
인클라인 덤벨 프레스	3 × 8-12	90 초
시티드 케이블 로우	3 × 10-12	90 초
턱걸이	3 × max	120 초
덤벨 사이드 레터럴 레이즈	3 × 12-15	60 초
케이블 컬	2 × 12	60 초
트라이셉스 로프 푸쉬다운	2 × 12	60 초

운동	세트	휴식
데드리프트	3 × 3-5	180 초
불가리안 스플릿 스쿼트	3 × 8 한쪽당	90 초
레그프레스	3 × 12	90 초
시티드 레그컬	3 × 12	60 초
시티드 카프레이즈	3 × 15	45 초
케이블 크런치	3 × 12-15	45 초

상하체 분할 루틴: 주 4일 근력 운동

나의 한 주

세션

상체 A (근력)

하체 A (근력)

상체 B (볼륨)

하체 B (볼륨)

진행 방법

언어