Free Weight Lifting Routines:
Upper Body/Lower Body Splits

Find free weight lifting routines here. Use these upper/lower split routines to efficiently gain muscle mass and significant strength.

Upper/lower splits are characterized by alternating workouts with upper body exercises and workouts with lower body exercises.

In order to experience optimal results on any weight lifting routine, you need a training approach that is relevant to your experience level...

...Upper body/lower body routines, such as the free weight lifting routines on this page, are good choices for "advanced-beginners," intermediates, and advanced trainees. However, a quality full body workout routine is the optimal choice for complete beginners.

Compared to a full body workout, an upper body/lower body workout enables you to more intensely target the upper or lower body muscles during a single workout session. This is possible due to a decrease in training frequency for each muscle group, which gives them more time to recover.

Free Weight Lifting Routine for "Advanced-Beginners"...

"Advanced-Beginner" Upper Body/Lower Body Workout Routine:

	Monday	Wednesday	Friday
Week 1	Workout A (Lower Body)	Workout B (Upper Body)	Workout A (Lower Body)
Week 2	Workout B (Upper Body)	Workout A (Lower Body)	Workout B (Upper Body)

Workout A (Lower Body):	Workout B (Upper Body):
Squats/Deadlifts (switch every other workout) - 4 x 5	Overhead Press - 4 x 5
Step Ups - 4 x 5	Weighted Pull Ups - 4 x 5
Barbell Lunges - 4 x 5	Weighted Dips - 4 x 5
Leg Press - 3 x 8-10	Bent Over Rows 3 x 8-10

Free Weight Lifting Routines for Intermediate & Advanced Trainees...

Intermediate & Advanced Upper Body/Lower Body Workout Routine #1 of 2:

	Monday	Tuesday	Thursday	Friday
All Weeks	Workout A1 (Lower Body)	Workout B1 (Upper Body)	Workout A2 (Lower Body)	Workout B2 (Upper Body)

Workout A1 (Lower Body):	Workout B1 (Upper Body):	Workout A2 (Lower Body):	Workout B2 (Upper Body):
Front Squats - 3 x 5	Bench Press - 3 x 5	Romanian Deadlifts - 3 x 5	Weighted Chin Ups - 3 x 5
Power Cleans - 3 x 5	Weighted Pull Ups - 3 x 5	Back Squats - 3 x 5	Overhead Press - 3 x 5
Leg Press - 3 x 5	Push Press - 3 x 5	Split Squats - 3 x 5	Inverted Rows - 3 x 5
Step Ups - 3 x 5	Bent Over Rows - 3 x 5	Hack Squats - 3 x 5	Dips - 3 x 5

Adjust volume accordingly. Intermediates may be better off doing 2-3 sets. Some advanced trainees may need more than 3 sets.

Intermediate & Advanced Upper Body/Lower Body Workout Routine #2 of 2 (Hypertrophy):

You can choose to perform hypertrophy days (focus on muscle building). For example, you could do this by changing the rep range to approximately 8-12 reps per set on the A2 and B2 workouts; while also decreasing the sets per exercise by 1, in order to keep total volume about the same. See below:

	Monday	Tuesday	Thursday	Friday
All Weeks	Workout A1 (Lower Body)	Workout B1 (Upper Body)	Workout A2 (Lower Body)	Workout B2 (Upper Body)

Workout A1 (Lower Body):	Workout B1 (Upper Body):	Workout A2 (Lower Body Hypertrophy):	Workout B2 (Upper Body Hypertrophy):
Power Cleans - 3 x 5	Bench Press - 3 x 5	Back Squats - 2-3 x 8-12	Weighted Chin Ups - 2-3 x 8-12
Front Squats - 3 x 5	Weighted Pull Ups - 3 x 5	Glute-Ham Raises - 2-3 x 8-12	Overhead Press - 2-3 x 8-12
Step Ups - 3 x 5	Push Press - 3 x 5	Leg Press - 2-3 x 8-12	Seated Cable Rows - 2-3 x 8-12
Hack Squats - 3 x 5	Bent Over Rows - 3 x 5	Split Squats - 2-3 x 8-12	Dips - 2-3 x 8-12

Adjust volume accordingly. Intermediates may be better off doing 2-3 sets for some exercises. Some advanced trainees may need more than 3 sets.

I hope you enjoyed these free weight lifting routines. They work well for the vast majority of trainees, and they are fairly versatile; allowing you to customize them to match your schedule (3 or 4 days/week) or you specific goals (adding hypertrophy days).

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