Is Upper/Lower Better Than PPL for Beginners?

Nov 14

2 min read

I've always loved the Upper/Lower split for beginning lifters. It allows them to get enough volume in during the week and also allows for enough recovery.

In addition, it's not as intimidating as a full body workout. You are also hitting each body part twice per week, and that allows for plenty of "form" practice.

While I'm a fan of Push/Pull/Legs (PPL) as well, I just don't think it's as beginner friendly as the tried and true Upper/Lower split.

So without further ado, here is a sample Upper/Lower workout plan I designed for you guys. If you came over here from YouTube - welcome to the site!

I hope you enjoy the workout. Let the gains begin!

Note: If you are a beginner I would recommend starting with just one working set of each exercise the first week. The second week you can move to 2 working sets per exercise, and, finally, in the third week you can do the full workout plan.

A five minute warm-up is recommended (think walking on the treadmill). Then, be sure to do a few warm-up sets before the first exercise, pyramiding you way up to the working sets. On subsequent exercises, "feeler" sets can be used to get the movement pattern down without creating excessive fatigue.

WORKOUT #1 - UPPER BODY

Incline Dumbbell Press	3 sets	8-10 reps
Dumbbell Single Arm Rows	3 sets (each side)	8-12 reps
Dumbbell Side Lateral	3 sets	10-12 reps
Close Grip Lat Pulldown	3 sets	10-12 reps
Pec Deck Chest Fly	2 sets	10-15 reps
Ab Crunch (Machine or Floor)	2 sets	As many as possible
Triceps Pressdown	2 sets	8-12 reps
Dumbbell Bicep Curl	2 sets	10-20 reps

WORKOUT #2 - LOWER BODY

Barbell Back Squats (or Smith)	3 sets	6-8 reps
Stiff Leg Deadlifts	3 sets	8-12 reps
Bulgarian Split Squats	2 sets	8-12 reps
Seated (or Lying) Leg Curl	3 sets	8-12 reps
Standing Calf Raises	3 sets	10-20 reps
Hanging Leg Raises	3 sets	6-12 reps

WORKOUT #3 - UPPER BODY

Pull Ups or Pull Downs	3 sets	5-12 reps
Dumbbell Shoulder Press	3 sets	6-10 reps
T-Bar Row or Machine Rows	3 sets	8-12 reps
Flat Dumbbell Bench Press	3 sets	8-12 reps
Dumbbell Reverse Fly	3 sets	10-15 reps
Dips or Dip Machine	2 sets	6-12 reps
Cable Side Laterals	2 sets	10-15 reps

WORKOUT #4 - LOWER BODY

Leg Press	4 sets	4-8 reps
Hack Squat	2 sets	10-12 reps
Seated (or Lying) Leg Curl	3 sets	8-12 reps
Walking Lunges	2 sets	8-12 reps
Seated Calf Raises	3 sets	12-20 reps
Low Back Extensions	2 sets	10-15 reps
Cable Ab Crunch	2 sets	10-12 reps