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
4 × 5 2 Barbell Rows
4 × 5 3 Overhead Press
3 × 6-8 4 Pull-ups
3 × 6-10 5 Barbell Curls
3 × 8-10 6 Skull Crushers
3 × 8-10 Day 2: Lower A
Strength
1 Barbell Squats
4 × 5 2 Romanian Deadlifts
4 × 6-8 3 Leg Press
3 × 8-10 4 Leg Curls
3 × 10-12 5 Calf Raises
4 × 10-15 Day 3: Upper B
Hypertrophy
1 Incline Dumbbell Press
4 × 8-12 2 Cable Rows
4 × 10-12 3 Dumbbell Shoulder Press
3 × 10-12 4 Lat Pulldowns
3 × 10-12 5 Hammer Curls
3 × 10-12 6 Tricep Pushdowns
3 × 12-15 Day 4: Lower B
Hypertrophy
1 Front Squats
4 × 8-10 2 Deadlift
3 × 5 3 Bodyweight Walking Lunge
3 × 12 each 4 Leg Extensions
3 × 12-15 5 Seated Calf Raises
4 × 12-15 Equipment Required
Barbell Dumbbell Cable Bench
Target Muscles
Chest Back Shoulders Biceps Triceps Quads Hamstrings Glutes
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