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Home » Programs » Powerbuilding Program » Upper/Lower Split Workout Spreadsheets (3 Day, 4 Day, 5 Day)

Upper/Lower Split Workout Spreadsheets (3 Day, 4 Day, 5 Day)

By Kyle Risley
Last updated October 27, 2021


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

One of the most popular styles of workout split is the upper/lower split routine. An upper/lower split is a workout routine that focuses on a single portion of the body per training session, either the upper body (e.g. chest, back, biceps, etc.) or lower body (e.g. hamstrings, quads, glutes, etc.).

Table of Contents

  • 1 Common Upper/Lower Split Routine Structures
  • 2 4 Day Upper/Lower Split Workout Programs (with Spreadsheets)
    • 2.1 PHUL (Power Hypertrophy Upper Lower)
    • 2.2 SPF Powerbuilding Program (3 or 4 days)
    • 2.3 Brogains 10 Week Powerbuilding Program
    • 2.4 Westside for Skinny Bastards (W4SB) Upper/Lower Split Workout
  • 3 3 Day Upper/Lower Split Workout Programs (with Spreadsheets)
    • 3.1 SPF Powerbuilding (3 Day)
    • 3.2 Westside for Skinny Bastards (3 Day)
  • 4 5 Day Upper/Lower Split Routine
    • 4.1 nSuns LP (5 Day Version)
    • 4.2 Related Posts

Common Upper/Lower Split Routine Structures

Many upper/lower splits are structured as 4 day split routines. This allows for two upper workouts and two lower workouts each week. Sometimes these are further divided as heavy/light days (e.g. heavy upper, heavy lower, light upper, light lower) but this varies between routines.

4 Day Upper/Lower Split Workout Programs (with Spreadsheets)

Here are some of the most popular upper/lower splits available on Lift Vault. If you don’t see something you like, try a more advanced search using the Program Finder.

PHUL (Power Hypertrophy Upper Lower)

PHUL is one of the most popular programs on Lift Vault.

It has four days: heavy upper body, heavy lower body, volume upper body, and volume lower body. It uses principles from strength training and bodybuilding and could be considered a powerbuilding program. Each day has a main lift, near variations of that lift, and some accessory movements. Heavy days are also referred to a strength training days and light days are also referred to as volume or hypertrophy training days.

Example: Heavy Upper Day

The main lift of the heavy upper body day is the bench press. This is worked in the 3 to 5 rep range for 3 to 4 sets. This is followed by a near variation (dumbbell press), and an array of accessories (rows, overhead press, curls, lat pull downs, and skull crushers).

Example: Volume Lower Day

Volume days are lighter than the heavy days (surprise) and allow for volume to be accumulated without requiring as much recovery before the next heavy day.

The main lift of the volume lower day is the front squat, which is a near variation of the squat that places more emphasis on the quads and abdominal muscles. After that, lunges, leg extensions, and hamstring curls are added as accessories. Calves are prescribed too, if you care about calves (I skip them, personally).

Note: When starting the program, you should try to aim for the upper end of both ranges (4 sets of 5 reps) and continue to add weight week to week until all reps cannot be achieved. At this point, 4 sets of 4 reps should be the goal, and so on, until your working sets consist of triples.

PHUL Spreadsheet (4 Day Upper/Lower Split) | LiftVault.com

SPF Powerbuilding Program (3 or 4 days)

The SPF Powerbuilding Program (short for strength, power, and fortitude) was designed by Brogan Pratt as an off season training program for powerlifters. With that said, anyone looking to train for strength and hypertrophy should check it out.

It can be run for 3 or 4 days. The 3 day version has an upper day, a lower day, and a combined (upper and lower) day. The 4 day version has 2 upper and lower days each.

Each day has a primary lift (bench press, squat, or deadlift – the 4 day version has 2 main bench days) followed by several different accessories. One cool thing about this spreadsheet is that is has lots of suggested accessories for you to try if you’re not sure what to pick or if you’re looking to introduce some variety into your workouts.

SPF Powerbuilding | LiftVault.com

Brogains 10 Week Powerbuilding Program

The Brogains 10 Week Powerbuilding Program is a 4 day upper/lower split routine divided into three phases: volume, strength realization, and intensity. If the high intensity interval training (HIIT) training days are completed, then the program expands into a 6 day per week program (4 lifting days + 2 HIIT days). Only the lifting sessions are discussed below, but all training sessions are included in the spreadsheet.

The 4 weekly training sessions, in addition to being split into upper/lower sessions, are also divided into heavy/dynamic sessions (similar to PHUL). The program can be run as a 10 week program or a 12 week program, if the athlete wishes to peak their lifts over 2 additional weeks after the initial 10 weeks have been completed.

Here is the general structure of the 4x weekly lifting sessions. It is generally followed for all three phases, albeit occasionally with small deviations.

  • Day 1: bench heavy, speed bench, upper hypertrophy
  • Day 2: squat heavy, speed squats, lower hypertrophy
  • Day 3: deadlift heavy, paused press, upper hypertrophy
  • Day 4: squat volume, speed deadlifts, lower hypertrophy

Brogains Powerbuilding | LiftVault.com

Westside for Skinny Bastards (W4SB) Upper/Lower Split Workout

Westside for Skinny Bastards is a novice strength program that uses maximum effort (ME) and repetition effort (RE) training sessions, in addition to an upper/lower split, to structure its training.

ME training days focus on moving as much weight as possible, while RE training days focus on high volume training that approaches failure on multiple sets. Upper body and lower body each have one ME and one RE day per week, totaling 4 weekly training sessions.

It is definitely recommended that you read the full details of the program prior to starting it.

Program NameWestside for Skinny Bastards
Split TypeUpper/Lower
Day 1Bench Press, Dumbbell Row, Incline Dumbbell Press, Face Pulls
Day 2Deadlift, Single Leg Squat, Weighted Hyperextensions, GHR
Day 3Bench Press, Lat Pull Downs, Dumbbell Shoulder Press, Tricep Extensions, Bicep Curls
Day 4Squats, Romanian Deadlift, Weighted Hyperextensions, GHR

There are two different spreadsheets available for the program, either of which can be used successfully. You can use whichever you prefer.

WS4SB First 6 Cycles (4 Day Version) | LiftVault.com

WS4SB Workout Log | LiftVault.com

3 Day Upper/Lower Split Workout Programs (with Spreadsheets)

SPF Powerbuilding (3 Day)

SPF Powerbuilding, mentioned above, also has a 3 day split version. It has 1 upper body training session per week and 2 lower body training sessions.

Program NameSPF Powerbuilding
Split TypeUpper/Lower
Training Days Per Week3 Days
Experience LevelIntermediate
Day 1Bench, Back, Chest, Traps, Shoulders, Tris, etc.
Day 2Squat, Lower Body, Explosive Movement
Day 3Deadlift, Lower Body, Chest, Back, Shoulders

SPF Powerbuilding | LiftVault.com

Westside for Skinny Bastards (3 Day)

Also mentioned above, Westside for Skinny Bastards does have a 3 day upper/lower split version of its routine. It has two upper body training days (one maximum effort, one repetition method) and one lower body training day (maximum effort).

To run the 3 day version of the program, only do one maximum effort (ME) training day for the lower body each week. Do not do the repetition effort day for lower body.

WS4SB Workout Log | LiftVault.com

5 Day Upper/Lower Split Routine

nSuns LP (5 Day Version)

nSuns is a popular linear periodization program with weekly progression based on Jim Wendler’s legendary 5/3/1 program structure. While the 4 day split is the most popular version of the program, the 5 day version is also popular for lifters looking for additional work.

Program NamenSuns 5 Day LP
Split TypeUpper/Lower
Recommended forPrimary: Strength
Secondary: Aesthetics
Day 1Bench/OHP
Day 2Squat/Alt Stance Deadlift
Day 3OHP/Incline Bench
Day 4Deadlift/Front Squat
Day 5Bench/Close Grip Bench

nSuns Linear Progression (LP) Complete Bundle (4 Day, 5 Day, 6 Day squat, 6 Day deadlift) | LiftVault.com

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Filed Under: Powerbuilding Program, Powerlifting Program, Programs, Strength Training Program
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan, 5 Day Workout Plan



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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

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