Evenset
Upper / Lower split: which exercises go together
An upper/lower split divides the week by body half: upper-body days for chest, back, shoulders and arms, lower-body days for quads, hamstrings, glutes and calves.
Run it on four days and each half is trained twice a week, with at least a day in between before the same muscles are worked again.
How to fill each session
The rule is simple: stay in one half of the body and spread the work over its muscles.
That is how Evenset suggests exercises in this split. After your first pick it proposes exercises for the same body half that train a different main muscle. Start an upper day with a bench press and it points you to back, shoulders, biceps and triceps rather than to a second chest exercise.
Example sessions
Upper day
Lower day
Three things to keep in mind
- Start with the exercise that needs the most effort and coordination, usually a multi-joint lift such as a squat, deadlift, bench press or row.
- Cover both pushing and pulling on upper days, and both a squat-type and a hinge-type movement on lower days.
- Smaller single-joint work such as curls, pushdowns and calf raises fits best at the end.
The lists follow fixed pairing rules, not popularity or sponsorship. They are a starting point for choosing exercises, not a training plan or medical advice.
Build it in Evenset
Evenset is a free workout builder and gym log. Pick a split, add your first exercise, and it suggests what fits next. No account needed.
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