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Intermediate · 4 days / week

4-Day Upper / Lower

Two upper-body and two lower-body days. More volume than full body while keeping two full rest days and a weekend free.

Goal: Balanced size and strength with each muscle trained twice a week

Monday

Upper A

Barbell Bench Press demonstration

Barbell Bench Press

pectorals

4 × 5-8Barbell Bent Over Row demonstration

Barbell Bent Over Row

upper back

4 × 6-10Barbell Seated Overhead Press demonstration

Barbell Seated Overhead Press

delts

3 × 8-10Cable Pulldown demonstration

Cable Pulldown

lats

3 × 10-12Barbell Curl demonstration

Barbell Curl

biceps

3 × 10-12Cable Pushdown demonstration

Cable Pushdown

triceps

3 × 10-12
Tuesday

Lower A

Barbell Full Squat demonstration

Barbell Full Squat

glutes

4 × 5-8Barbell Romanian Deadlift demonstration

Barbell Romanian Deadlift

glutes

3 × 8-10Lever Leg Extension demonstration

Lever Leg Extension

quads

3 × 12-15Lever Lying Leg Curl demonstration

Lever Lying Leg Curl

hamstrings

3 × 12-15Lever Standing Calf Raise demonstration

Lever Standing Calf Raise

calves

4 × 12-15
WednesdayRest & recovery
Thursday

Upper B

Barbell Incline Bench Press demonstration

Barbell Incline Bench Press

pectorals

4 × 8-10Pull-up demonstration

Pull-up

lats

4 × 6-10Dumbbell Seated Shoulder Press demonstration

Dumbbell Seated Shoulder Press

delts

3 × 8-12Cable Seated Row demonstration

Cable Seated Row

upper back

3 × 10-12Dumbbell Hammer Curl demonstration

Dumbbell Hammer Curl

biceps

3 × 10-12Barbell Lying Triceps Extension Skull Crusher demonstration

Barbell Lying Triceps Extension Skull Crusher

triceps

3 × 10-12
Friday

Lower B

Barbell Deadlift demonstration

Barbell Deadlift

glutes

4 × 5Sled 45° Leg Press demonstration

Sled 45° Leg Press

glutes

3 × 10-12Dumbbell Single Leg Split Squat demonstration

Dumbbell Single Leg Split Squat

quads

3 × 10 / legBarbell Glute Bridge demonstration

Barbell Glute Bridge

glutes

3 × 10-12Lever Seated Calf Raise demonstration

Lever Seated Calf Raise

calves

4 × 15-20
SaturdayRest & recovery
SundayRest & recovery
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