Upper / Lower Training Plan

A structured and recovery-focused split for building a strong foundation

The Upper / Lower training plan divides workouts into upper body and lower body sessions, allowing focused training with adequate recovery between workouts.

This plan follows a 1 training day + 2 rest days structure, making it ideal for those who prefer efficient, low-stress programming or have limited weekly training time.

Weekly Structure

Upper body training day

Lower body training day

Two rest days after each workout

Total training days: 2 days per week

What Does the Plan Offer?

Clear upper and lower body split

Focus on fundamental compound movements

Enhanced recovery and reduced fatigue

Suitable for beginners and intermediate levels

Ideal for busy schedules or extended recovery needs

Who Is This Plan For?
✔ Beginners starting their fitness journey
✔ Individuals returning after a break
✔ Those seeking a simple and effective routine
✔ Trainees who value recovery and sustainability

📄 Available in PDF format – Ready for immediate use