Intermediate Muscle Building
Upper Lower Power
Four days of focused training for strength and size
The classic upper/lower split optimized for both strength and hypertrophy. Alternating between upper and lower body days allows for high frequency while ensuring adequate recovery. Ideal for intermediate lifters ready to take their training seriously.
4
Days/Week
10
Weeks
55
Min/Session
22
Exercises
Weekly Schedule
Day 1: Upper A
Strength
1 Barbell Bench Press (Flat)
4 × 5 2 Barbell Bent-Over Row
4 × 5 3 Barbell Overhead Press
3 × 6-8 4 Pull-ups (Wide Grip)
3 × 6-10 5 Barbell Curl
3 × 8-10 6 Ezy Bar Skull Crushers
3 × 8-10 Day 2: Lower A
Strength
1 Barbell Back Squat
4 × 5 2 Romanian Deadlift (RDL)
4 × 6-8 3 Leg Press
3 × 8-10 4 Leg Curl (Seated)
3 × 10-12 5 Weighted Calf Raises
4 × 10-15 Day 3: Upper B
Hypertrophy
1 Dumbbell Bench Press (Incline)
4 × 8-12 2 Cable Low Row
4 × 10-12 3 Dumbbell Shoulder Press
3 × 10-12 4 Cable Lat Pulldown
3 × 10-12 5 Standing Dumbbell Hammer Curl
3 × 10-12 6 Tricep Pushdowns
3 × 12-15 Day 4: Lower B
Hypertrophy
1 Barbell Front Squat
4 × 8-10 2 Deadlift
3 × 5 3 Bodyweight Walking Lunge
3 × 12 each 4 Leg Extension
3 × 12-15 5 Seated Calf Raise
4 × 12-15 Equipment Required
Barbell Dumbbell Cable Bench
Target Muscles
Chest Back Shoulders Biceps Triceps Quads Hamstrings Glutes
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