Upper Lower Full-Body (ULF) Workout Routine
The Upper Lower Full split is a simple, high output training structure designed to build strength and muscle on a three day schedule. It separates upper body work, lower body work, and full body training so you can train heavy, recover properly, and still hit every muscle multiple times per week.
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Overview
Each session has a clear job. Upper day drives pressing and pulling strength, lower day builds the legs and posterior chain, and the full body day adds volume and balance across the entire body. Training is done three times per week with at least one rest day between sessions. Off days can be used for light cardio, mobility, or recovery work.
This split is ideal for lifters who want steady strength gains, solid hypertrophy, and a routine that fits real life without burning them out.
Upper Body Workout
Chest • Back • Shoulders • Arms
Targets the full upper body, including pushing and pulling muscles.
1. Bench Press
2. Barbell Row
3. Barbell Overhead Press
4. Pull-Ups
5. Incline Dumbbell Press
6. Barbell Curl
7. Tricep Cable Extension
Lower Body Workout
Quads • Hamstrings • Glutes • Calves
Full lower body routine focusing on strength and muscle growth in the entire leg.
1. Back Squat
2. Romanian Deadlift
3. Walking Lunge
4. Leg Curl
5. Calf Raises
6. Hanging Leg Raise
Full Body Workout
Full Body
Complete body workout, hitting all major muscle groups in both the upper and lower body.
1. Deadlift
2. Dumbbell Bench Press
3. Lat Pulldown
4. Bulgarian Split Squat
5. Dumbbell Lateral Raise
6. Cable Fly
7. Hammer Curl
Lifting Program Guidelines
Optimize your training by following these evidence-based principles for the ULF split.
Weekly Schedule
Train three days per week with at least one rest day between sessions. Typical schedule: Monday (Upper), Wednesday (Lower), Friday (Full Body). Off days can include cardio, mobility work, or active recovery.
Progressive Overload
Increase weight when you can complete all prescribed sets and reps with proper form. Aim for 2.5-5 lb increases on upper body lifts and 5-10 lb on lower body movements.
Rest Periods
Rest 2-3 minutes between compound lifts (squats, deadlifts, bench press). Rest 60-90 seconds between isolation exercises. Adjust based on recovery needs and training intensity.
Form & Technique
Prioritize proper form over weight progression. Control the eccentric (lowering) phase and maintain tension throughout each rep. Consider filming sets to review technique.