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Upper Lower (4-Day)
Intermediate4 days/weekBarbellDumbbellCableMachine
Four days per week alternating upper-body and lower-body sessions, with two different workouts for each half. A proven balance of frequency, volume, and recovery that fits a busy schedule.
Who it's for
Lifters past the beginner stage who can commit to four sessions per week.
How to run it
Train upper A, lower A, rest, then upper B and lower B. Every muscle group gets trained twice per week.
Upper A
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 6 |
| Barbell Row | 4 | 6 |
| Overhead Press | 3 | 8 |
| Lat Pulldown | 3 | 10 |
| Barbell Curl | 2 | 10 |
| Skull Crusher | 2 | 10 |
Lower A
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 6 |
| Romanian Deadlift | 3 | 8 |
| Leg Press | 3 | 10 |
| Standing Calf Raise | 3 | 12 |
| Plank | 3 | 45s |
Upper B
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 4 | 8 |
| Seated Cable Row | 4 | 8 |
| Dumbbell Shoulder Press | 3 | 10 |
| Dumbbell Lateral Raise | 3 | 12 |
| Hammer Curl | 2 | 12 |
| Cable Tricep Pushdown | 2 | 12 |
Lower B
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Deadlift | 3 | 5 |
| Bulgarian Split Squat | 3 | 8 |
| Leg Curl | 3 | 10 |
| Seated Calf Raise | 3 | 15 |
| Hanging Leg Raise | 3 | 10 |
Weekly muscle coverage
Weighted sets per muscle group per week, computed with our coverage engine.
Chest
8
Shoulders
6.9
Back
7.8
Biceps
9.5
Triceps
11
Core
7.5
Quads
11.5
Hams
10.8
Glutes
14.5
Calves
6
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Origin: A widely used intermediate template in strength and physique training.