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Kinyvo
Upper / LowerIntermediate4×/week≈44 min

4-Day Upper/Lower Workout Plan

The most popular intermediate split: two upper and two lower days. Every muscle is trained twice a week with enough recovery between sessions.

Intermediate lifters focused on muscle and strength.

Why this split

  • Each major muscle is trained at least twice a week.
  • Volume was trimmed to fit your time.
  • No major muscle is trained on consecutive days.

MonUpper Body A

≈50 min · 20 sets

ChestBackShouldersBicepsTriceps

  1. 1Dumbbell Bench Press

    Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner

    Reps6–10

  2. 2Lat Pulldown

    Primary: Back · Secondary: Biceps · Difficulty: Beginner

    Reps6–10

  3. 3Bent-Over Barbell Row

    Primary: Back · Secondary: Biceps, Lower back, Shoulders · Difficulty: Intermediate

    Reps6–10

  4. 4Overhead Press (Barbell)

    Primary: Shoulders · Secondary: Triceps, Abs · Difficulty: Intermediate

    Reps6–10

  5. 5Cable Crossover

    Primary: Chest · Secondary: Shoulders · Difficulty: Beginner

    Reps10–15

  6. 6Triceps Pushdown

    Primary: Triceps · Difficulty: Beginner

    Reps10–15

  7. 7Dumbbell Curl

    Primary: Biceps · Secondary: Forearms · Difficulty: Beginner

    Reps10–15

TueLower Body A

≈43 min · 17 sets

QuadricepsHamstringsGlutesCalvesAbs

  1. 1Goblet Squat

    Primary: Quadriceps, Glutes · Secondary: Abs · Difficulty: Beginner

    Reps6–10

  2. 2Romanian Deadlift (Barbell)

    Primary: Hamstrings, Glutes · Secondary: Lower back, Forearms · Difficulty: Intermediate

    Reps6–10

  3. 3Leg Extension

    Primary: Quadriceps · Difficulty: Beginner

    Reps10–15

  4. 4Hip Abduction Machine

    Primary: Glutes · Difficulty: Beginner

    Reps10–15

  5. 5Standing Calf Raise (Machine)

    Primary: Calves · Difficulty: Beginner

    Reps10–15

  6. 6Plank

    Primary: Abs · Secondary: Shoulders, Glutes · Difficulty: Beginner

    Reps10–15

ThuUpper Body B

≈44 min · 18 sets

ChestBackShouldersBicepsTriceps

  1. 1Barbell Bench Press

    Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner

    Reps6–10

  2. 2Seated Cable Row

    Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner

    Reps6–10

  3. 3Pec Deck Machine Fly

    Primary: Chest · Difficulty: Beginner

    Reps10–15

  4. 4Straight-Arm Pulldown

    Primary: Back · Secondary: Abs · Difficulty: Beginner

    Reps10–15

  5. 5Face Pull

    Primary: Shoulders · Secondary: Back, Traps · Difficulty: Beginner

    Reps10–15

  6. 6Skull Crusher (EZ Bar)

    Primary: Triceps · Difficulty: Intermediate

    Reps10–15

  7. 7Barbell Curl

    Primary: Biceps · Secondary: Forearms · Difficulty: Beginner

    Reps10–15

FriLower Body B

≈40 min · 16 sets

QuadricepsHamstringsGlutesCalvesAbs

  1. 1Bulgarian Split Squat

    Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Intermediate

    Reps6–10

  2. 2Barbell Back Squat

    Primary: Quadriceps, Glutes · Secondary: Hamstrings, Lower back, Abs · Difficulty: Intermediate

    Reps6–10

  3. 3Lying Leg Curl

    Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner

    Reps10–15

  4. 4Cable Glute Kickback

    Primary: Glutes · Difficulty: Beginner

    Reps10–15

  5. 5Seated Calf Raise

    Primary: Calves · Difficulty: Beginner

    Reps10–15

  6. 6Lying Leg Raise

    Primary: Abs · Difficulty: Beginner

    Reps10–15

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Weekly metrics

Total weekly sets
71
Sessions per week
4
Avg. duration
44 min
Exercises per session
6.5

Sets per muscle / week

  • Chest
    12 / 12 · 2×/week
  • Back
    14 / 14 · 2×/week
  • Shoulders
    14.5 / 10 · 2×/week
  • Biceps
    9.5 / 8 · 2×/week
  • Triceps
    9.5 / 8 · 2×/week
  • Quadriceps
    12 / 12 · 2×/week
  • Hamstrings
    10 / 9 · 2×/week
  • Glutes
    19 / 9 · 2×/week
  • Calves
    6.5 / 6 · 2×/week
  • Abs
    10.5 / 6 · 2×/week

Volume distribution

  • Chest 10%
  • Back 12%
  • Shoulders 12%
  • Biceps 8%
  • Triceps 8%
  • Quadriceps 10%
  • Hamstrings 9%
  • Glutes 16%
  • Calves 6%
  • Abs 9%

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    Exercise mat

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    Lifting straps

    Keep your grip from limiting heavy pulls.

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