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Upper / LowerIntermediate4×/week≈43 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.

Your training week

  1. Mon

    Upper Body

  2. Tue

    Lower Body

  3. Wed

    Rest

  4. Thu

    Upper Body

  5. Fri

    Lower Body

  6. Sat

    Rest

  7. Sun

    Rest

MonUpper Body A

≈49 min · 20 sets

ChestBackShouldersBicepsTriceps

  1. Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Dumbbell Bench Press: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.

  2. 1Dumbbell Bench Press

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

    Reps6–10

  3. 2Lat Pulldown

    Primary: Back · Secondary: Biceps · Difficulty: Beginner

    Reps6–10

  4. 3Seated Dumbbell Shoulder Press

    Primary: Shoulders · Secondary: Triceps · Difficulty: Beginner

    Reps6–10

  5. 4Dumbbell Fly

    Primary: Chest · Secondary: Shoulders · Difficulty: Beginner

    Reps10–15

  6. 5Prone Y-T-W Raise

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

    Reps10–15

  7. 6Triceps Pushdown

    Primary: Triceps · Difficulty: Beginner

    Reps10–15

  8. 7Dumbbell Curl

    Primary: Biceps · Secondary: Forearms · Difficulty: Beginner

    Reps10–15

TueLower Body A

≈39 min · 16 sets

QuadricepsHamstringsGlutesCalvesAbs

  1. Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Bulgarian Split Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.

  2. 1Bulgarian Split Squat

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

    Reps6–10

  3. 2Leg Extension

    Primary: Quadriceps · Difficulty: Beginner

    Reps10–15

  4. 3Lying Leg Curl

    Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner

    Reps10–15

  5. 4Cable Glute Kickback

    Primary: Glutes · Difficulty: Beginner

    Reps10–15

  6. 5Standing Calf Raise (Machine)

    Primary: Calves · Difficulty: Beginner

    Reps10–15

  7. 6Plank

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

    Reps10–15

ThuUpper Body B

≈44 min · 18 sets

ChestBackShouldersBicepsTriceps

  1. Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Barbell Bench Press: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.

  2. 1Barbell Bench Press

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

    Reps6–10

  3. 2Seated Cable Row

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

    Reps6–10

  4. 3Pec Deck Machine Fly

    Primary: Chest · Difficulty: Beginner

    Reps10–15

  5. 4Straight-Arm Pulldown

    Primary: Back · Secondary: Abs · Difficulty: Beginner

    Reps10–15

  6. 5Face Pull

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

    Reps10–15

  7. 6Overhead Dumbbell Triceps Extension

    Primary: Triceps · Difficulty: Beginner

    Reps10–15

  8. 7Barbell Curl

    Primary: Biceps · Secondary: Forearms · Difficulty: Beginner

    Reps10–15

FriLower Body B

≈40 min · 16 sets

QuadricepsHamstringsGlutesCalvesAbs

  1. Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Leg Press: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.

  2. 1Leg Press

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

    Reps6–10

  3. 2Walking Lunge

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

    Reps6–10

  4. 3Towel Leg Curl (Sliding Hamstring Curl)

    Primary: Hamstrings · Secondary: Glutes, Calves · Difficulty: Beginner

    Reps10–15

  5. 4Hip Abduction Machine

    Primary: Glutes · Difficulty: Beginner

    Reps10–15

  6. 5Seated Calf Raise

    Primary: Calves · Difficulty: Beginner

    Reps10–15

  7. 6Side Plank

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

    Reps10–15

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How to run each session

Warm-up (5–8 min)
3–5 minutes of easy cardio (bike, treadmill or jumping jacks), mobility for the joints you will train and 1–2 light sets of the first exercise before your working sets.
Effort
Take sets to 1–2 reps short of failure. The last set of each exercise can get close to failure.
How to progress (double progression)
When you hit the top of the rep range on every set of an exercise, add 2–5% load next session and go back to the bottom of the range. Log your loads and reps.
Deload week
Every 6–8 weeks, do a week with half the sets at the same load to let your joints recover and come back stronger.

Your next 4 weeks

  1. 1Week 1

    Learn the exercises and find your weights: finish sets with 3 reps left.

  2. 2Week 2

    Add weight where it felt easy. Stop with 2 reps left.

  3. 3Week 3

    Go for the top of the rep range. Stop 1–2 reps from failure.

  4. 4Week 4

    Hit the top of the range on every set? Add 2–5% weight. Log everything to compare.

Every 6–8 weeks, take an easy week with half the sets.

To build muscle: eat in a small surplus with 1.6–2.2 g of protein per kg — see the ready-made meal plans. →

Weekly metrics

Total weekly sets
70
Sessions per week
4
Avg. duration
43 min
Exercises per session
6.5

Sets per muscle / week

  • Chest
    12 / 12 · 2×/week
  • Back
    14 / 14 · 2×/week
  • Shoulders
    16.5 / 10 · 2×/week
  • Biceps
    8 / 8 · 2×/week
  • Triceps
    9.5 / 8 · 2×/week
  • Quadriceps
    12 / 12 · 2×/week
  • Hamstrings
    11 / 9 · 2×/week
  • Glutes
    18.5 / 9 · 2×/week
  • Calves
    7 / 6 · 2×/week
  • Abs
    7 / 6 · 2×/week

Volume distribution

  • Chest 10%
  • Back 12%
  • Shoulders 14%
  • Biceps 7%
  • Triceps 8%
  • Quadriceps 10%
  • Hamstrings 10%
  • Glutes 16%
  • Calves 6%
  • Abs 6%

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