Upper Lower Split Workout
Intermediate 4-day split focusing on hypertrophy and strength with upper and lower body separation.
Intermediate4 days/week8 weeks
Program Overview
Who this is for: Lifters with 6+ months experience looking to increase training volume
Progression: Add 5 lbs to main lifts weekly, increase accessory reps or weight when hitting target reps
The upper lower split allows for increased training volume while maintaining adequate recovery. Each muscle group is trained twice per week with varying intensity and exercise selection.
Weekly Split
Day 1 - Upper Body Strength
Barbell Bench Press4 sets5-8 repsRest: 120 seconds
Barbell Row4 sets5-8 repsRest: 120 seconds
Overhead Press3 sets6-10 repsRest: 90 seconds
Pull-ups3 sets6-10 repsRest: 90 seconds
Barbell Curls3 sets8-12 repsRest: 60 seconds
Skull Crushers3 sets8-12 repsRest: 60 seconds
Day 2 - Lower Body Strength
Barbell Squat4 sets5-8 repsRest: 120 seconds
Romanian Deadlift3 sets6-10 repsRest: 90 seconds
Leg Press3 sets8-12 repsRest: 90 seconds
Leg Curls3 sets10-15 repsRest: 60 seconds
Calf Raises4 sets15-20 repsRest: 45 seconds
Day 3 - Rest
Rest day - Focus on recovery and nutrition
Day 4 - Upper Body Hypertrophy
Incline Dumbbell Press3 sets10-15 repsRest: 90 seconds
Seated Cable Row3 sets10-15 repsRest: 90 seconds
Dumbbell Shoulder Press3 sets10-15 repsRest: 90 seconds
Lat Pulldowns3 sets10-15 repsRest: 90 seconds
Dumbbell Lateral Raises4 sets12-20 repsRest: 60 seconds
Hammer Curls3 sets10-15 repsRest: 60 seconds
Tricep Pushdowns3 sets10-15 repsRest: 60 seconds
Day 5 - Lower Body Hypertrophy
Goblet Squats3 sets12-20 repsRest: 90 seconds
Bulgarian Split Squats3 sets8-12 each repsRest: 90 seconds
Leg Extensions3 sets12-20 repsRest: 60 seconds
Hamstring Curls3 sets12-20 repsRest: 60 seconds
Seated Calf Raises4 sets20-30 repsRest: 45 seconds
Day 6 - Rest
Rest day - Focus on recovery and nutrition
Day 7 - Rest
Rest day - Focus on recovery and nutrition