Upper Lower Intermediate
An intermediate 4-day Upper/Lower split balancing strength development with sufficient volume for muscle growth.
4 days a week · 10 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Upper Power — Heavy pushing and pulling
- Barbell Bench Press: 4 × 6-10, rest 2 min
- Barbell Rows: 4 × 6-10, rest 2 min
- Incline Dumbbell Press: 3 × 8-12, rest 90s
- Weighted Pull Ups: 3 × 6-10, rest 90s
- Dumbbell Lateral Raises: 3 × 12-15, rest 1 min
Day 2 - Lower Power — Heavy leg compounds
5 exercises (Pro).
Day 3 - Rest — Recovery
Rest day.
Day 4 - Upper Hypertrophy — Accessory work, pump, arms
6 exercises (Pro).
Day 5 - Lower Hypertrophy — Quads, Glutes, Abs
6 exercises (Pro).
Run day 1 with no account