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Upper body / lower body split
The upper-lower split remains the preferred two-way split – and for good reason! This type of training division has proven to be highly effective, making it a go-to choice for both beginners and advanced athletes. In this article, you'll find comprehensive information about this two-way split and also gain access to a free training program that you can tailor to your specific needs!
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Free Upper body / Lower body plans
Strengthen your upper body and lower body with our complimentary upper body and lower body training plans. These tailor-made training programs assist you in achieving an ideal balance in your workouts without putting a strain on your financial resources.
Upper body / Lower body in the gym for advanced women
Upper body / Lower body in the gym for advanced men
Upper body / Lower body in the gym for slightly advanced women
Upper body / Lower body in the gym for slightly advanced men
Definition of 2-part split according to upper body and lower body
As the name already suggests, the division of training sessions in the upper-lower body split separates them into upper body and lower body sections. Specifically, this means that all muscle groups above the hips belong to the upper body training unit, while the muscles below the hips are categorized under the lower body training unit.
The abdominal muscles also belong to the lower half of the body since they are heavily engaged in demanding lower body exercises. In summary, the allocation of individual muscle groups can be as illustrated in the following diagram.
Who is the OK/UK training plan suitable for?
The upper body/lower body (OK/UK) training plan is suitable for both beginners and experienced trainees alike. However, it is essential to note that beginners should not immediately embark on this two-part training approach. This is due to two main reasons: firstly, the OK/UK 2-way split is highly demanding, and secondly, beginners typically make better progress initially with a full-body workout. Transitioning to the OK/UK split is advisable only after at least six months (+- three months) of full-body training or when linear progression is exhausted. Gender plays no role in this context, as the OK/UK split is suitable for both men and women.
It's also crucial to emphasize that the OK/UK training plan primarily focuses on muscle building. However, strength training is recommended for anyone looking to burn fat and lose weight. This approach proves particularly effective in the long run, as muscle tissue consumes more calories at rest than fat tissue. Therefore, upper body/lower body training helps shape the body while simultaneously aiding fat loss.
Training frequency of the upper body/lower body training plan
A upper body/lower body training split is typically spread over four to six training days per week. The individual experience level plays a crucial role here: beginners often prefer four weekly training sessions, while advanced trainees may increase their training frequency to six sessions per week. Regardless of the experience level, it is important to schedule an adequate number of rest days. Ideally, the OK/UK training plan should be structured in such a way that the trained muscle groups have approximately 24 to 48 hours for recovery. An exemplary upper body/lower body plan for a week might look as follows:
Dividing the training into four sessions can also be beneficial for experienced athletes since they can split their training days into "light" and "heavy" sessions. Typically, each training session should not exceed 50 to 60 minutes. This is due to the fact that the testosterone levels begin to decline after about an hour, potentially leading to a plateau in muscle growth. Furthermore, the stress-induced catabolic hormone cortisol can have a negative impact on training results. Hence, it is advisable to conduct intense training within the available time frame. The OK/UK plan generally prescribes around two to three sets per exercise with 8 to 12 repetitions. However, it's important to note that these are rough guidelines intended for reference.
Advantages and disadvantages of OK/UK compared to other 2 splits
The 2-day split that combines upper body and lower body training offers numerous advantages, but there are also some drawbacks to consider.
Advantages
A significant benefit of the OK/UK training plan is its high training frequency, as this 2-day split allows for four to six training sessions per week. Despite the intense training frequency, the muscles have sufficient time for recovery. In contrast to the push/pull training plan, the OK/UK split also provides ample attention to the legs, with at least two training sessions per week. Additionally, the plan offers the opportunity to make the training highly effective, as many fundamental exercises can be integrated into the OK/UK plan.
Disadvantages
The multitude of fundamental exercises can simultaneously pose a substantial challenge for the body. Particularly, the intense training of the lower body can be demanding at the outset, as it involves lifting very heavy weights. This can lead to significant muscle soreness, especially in the early stages, which may occasionally necessitate longer rest days.