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.

动作	组	休息
杠铃卧推	4 × 5-8	150 秒
杠铃俯身划船	4 × 6-8	120 秒
哑铃肩推	3 × 8-10	90 秒
高位下拉	3 × 8-12	90 秒
曲杆弯举	2 × 10-12	60 秒
仰卧臂屈伸	2 × 10-12	60 秒

动作	组	休息
杠铃颈后深蹲	4 × 5-8	180 秒
罗马尼亚硬拉	3 × 8-10	120 秒
哑铃行走弓步蹲	3 × 10 每侧	90 秒
俯卧腿弯举	3 × 10-12	60 秒
站姿提踵	3 × 12-15	60 秒
平板支撑	3 × 40 秒	45 秒

动作	组	休息
上斜哑铃卧推	3 × 8-12	90 秒
坐姿绳索划船	3 × 10-12	90 秒
引体向上	3 × max	120 秒
哑铃侧平举	3 × 12-15	60 秒
绳索弯举	2 × 12	60 秒
绳索下压	2 × 12	60 秒

动作	组	休息
硬拉	3 × 3-5	180 秒
保加利亚分腿蹲	3 × 8 每侧	90 秒
腿举	3 × 12	90 秒
坐姿腿弯举	3 × 12	60 秒
坐姿提踵	3 × 15	45 秒
绳索卷腹	3 × 12-15	45 秒

上下肢分化训练计划：每周4天力量训练

本周安排

训练课

上肢 A（力量）

下肢 A（力量）

上肢 B（容量）

下肢 B（容量）

如何进阶

语言