överkroppunderkropp

överkroppunderkropp is a Swedish term used in fitness contexts to describe a training approach that divides workouts between the upper body (överkropp) and the lower body (underkropp). The word reflects a split design that emphasizes training different major regions on separate days or within a single session.

In practice, överkroppunderkropp often refers to the upper-lower split, a common programming structure in which sessions alternate between upper-body work (chest, shoulders, back, arms) and lower-body work (quadriceps, hamstrings, glutes, calves). A typical weekly pattern might include two to four training days, for example upper body on Day 1, lower body on Day 2, with rest or lighter sessions on additional days. Exercises can be mixed to include pushing, pulling, squatting, hip-hinges, and accessory movements, with volume and intensity adjusted to the individual’s goals.

Rationale for the approach includes balanced development, manageable recovery, and flexibility for different goals such as hypertrophy, strength, or endurance. The split allows higher training frequency for each muscle group than a single full-body session, while avoiding excessive fatigue that can accompany longer workouts.

Variations and related concepts include push-pull-legs and other two- or three-day splits. While överkroppunderkropp is widely understood in Swedish fitness communities, the underlying idea—segregating upper- and lower-body work to optimize recovery and stimulus—has parallels in international training literature.

See also: upper-lower split.